Is Your Cybersecurity Job Burning You Out? How to Spot the Warning Signs
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Wed | Jan 29, 2025 | 8:09 AM PST

Working in cybersecurity is demanding. Analysts must investigate and remedy thousands of alerts every day while remaining adaptable to an ever-changing technological landscape.

Cybersecurity is fast-paced and can be demanding. You can't always turn off your laptop at the end of the day and forget about it. Most professionals in this field work unsociable hours just to stay on top of their workload.

And it's causing burnout.

What is burnout?

The word "burnout" gets thrown around a lot. But it's important that we really understand the potential effect it can have on people's lives, so that early warning signs are recognized and real changes can be implemented.

Burnout is so much more than feeling tired or exhausted. According to Olivia Marcellino, VP of Research at Recovery.com: "Burnout is a mental health issue caused by ongoing stress. People with burnout feel chronically tired, apathetic, and detached. Over time, those feelings can get in the way of living a healthy life."

Unfortunately, burnout is extremely common in high-stress jobs where people are expected to work long hours and make sacrifices to achieve their career objectives. The cybersecurity industry is one where many professionals feel the effects of burnout, with 77% of workers experiencing work-related stress in a given month.

[RELATED: Battling Burnout: A Growing Concern for CISOs and Security Professionals]

That's why I've written this article because burnout awareness is key. When you are aware of the symptoms of cybersecurity burnout and how your job might be negatively affecting you, you can take steps toward making a positive change.

Burnout in the cybersecurity industry

Burnout is a significant issue for those working in cybersecurity. Long hours, high-pressure environments, and constant screen time can take a toll on the mental and physical health of professionals in the industry. 

Recognizing the early warning signs is imperative to both organizations and individuals themselves. In the context of cybersecurity, burnout can manifest itself in several ways.

Chronic feelings of overwhelm: Cybersecurity roles demand quick decision-making in high-pressure environments. The mental strain of problem-solving and ensuring compliance can lead to decision fatigue and workload overwhelm.

The solution: Focus on prioritizing workload. Establish realistic boundaries for what can be accomplished and use automation tools and software to reduce repetitive tasks.  

Physical and mental exhaustion: Are you regularly pulling all-nighters? Taking your laptop home, or checking emails after hours and on weekends? The always-on mindset in cybersecurity makes it too easy for professionals to blur the lines between work and personal life. This can eventually lead to physical and mental exhaustion, impacting cognitive function and the likelihood of making mistakes.

The solution: Establish a stricter work-life balance. Clear boundaries, especially for remote cybersecurity workers, can help prevent burnout. Adopt app blockers to restrict out-of-hours (non-critical) emails reaching you in the evenings and on weekends.

Stress-related health concerns: Your body knows when you're burnt out before your conscious mind recognizes there's a problem. Frequent headaches, digestive issues, muscle tension, or changes in your sleep patterns and appetite are all warning signs that shouldn't be ignored. These physical symptoms indicate you might be suffering from prolonged stress and serve as a good reminder to reassess to prevent burnout.

The solution: Incorporate micro-breaks throughout the day, practice breathwork or meditation at night, and ensure proper hydration and movement during your usual working hours.

Feeling detached: If you struggle to feel anything most of the time, this is a sign that you're burnt out and your body is trying to protect you. Feeling detached is a common symptom of burnout in the cybersecurity industry and, if not acted upon, can lead to a deterioration in mental health that could significantly impact your well-being and quality of life. Long term, this emotional disengagement can spiral into anxiety and depression.

The solution: As cybersecurity professionals often work in isolation or silos, seeking peer support is important to protect yourself from burnout. Professional therapy or coaching can also help reframe stressors and build resilience. Reach out to a trusted leadership member and peers (both in and outside your work environment) for support.

If you can relate to one or more of the symptoms I've shared, it might be time to reassess. Burnout is a universally human experience, but it doesn't have to be something you experience for the long term.

3 strategies for managing and preventing cybersecurity burnout

The good news is you can prevent burnout by taking proactive steps towards protecting yourself. Now that you understand what burnout can look like, let's explore some of the ways you can keep it at bay. 

Preventing burnout among cybersecurity professionals

Preventing burnout isn't just about avoiding stressful situations and practicing self-care; it's about putting healthy boundaries in place around your work and personal life. It's about creating sustainable work habits. And it's about cultivating a supportive community of people around you who love and care about you.

1. Establish working boundaries

One of the most important things you can do to protect yourself from professional burnout is to establish strict working boundaries. This means:

• Starting and finishing your day at the same time
• Saying "no" to unrealistic deadlines and expectations
• Setting "hard stops" for meetings
• Taking a lunch break every day
• For remote workers, creating a workspace separate from your relaxing space

Establishing clear working boundaries will go a long way toward preventing cybersecurity burnout. What's more, it will set a good example for your colleagues, hopefully encouraging them to establish boundaries for themselves.

2. Look after yourself

Taking care of your physical and emotional health can be transformative for your overall happiness and productivity as a cybersecurity specialist. A few ways you can do this include:

• Exercising regularly
Engaging in your hobbies and interests outside of work
Practicing mindfulness or yoga
• Getting enough sleep
Eating a well-balanced diet and drinking plenty of water

Taking care of yourself is vital if you want to prevent burnout. As the old saying goes, you can't pour out from an empty cup. So, take some time to look after yourself. It will make a huge difference.

3. Seek professional support 

Unfortunately, most bosses don't realize when they are overwhelming their employees. So, they need you to tell them when something isn't right. We know this isn't the way it should be. We understand that your employer should (ideally) understand what does and doesn't work for their team. However, that's not always the case.

As such, if you're struggling with burnout, it's important to speak with your employer. It may be there are ways they could support you at work that might help, such as: 

• Flexible work hours (see how Allstate does it)
• Regular check-ins
• Meetings with a professional counselor
• Regular team socials
• Mental health days
• A clear career trajectory and expectations

Your mental health is just as important as your physical health. So, when something's not right, you need to voice it so that others know you're struggling and can step in and help.

Be your best self at work (and at home)

Knowing the signs and symptoms of cybersecurity burnout and taking steps to protect yourself are important.

Taking care of your physical and mental well-being is a must. You need time to rest, relax, and recharge just as much as anyone else. Burnout affects us all at one point or another, so you are not alone. However, you deserve to feel at the top of your game.

I hope this article helps you take control of your mental well-being and implement changes in your work and home life that help you stay thriving in the busy world of cybersecurity.

[RELATED: Podcast: Cybersecurity Burnout and Mental Health]

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