Cybersecurity professionals are battling more than just hackers and malware; burnout is taking a toll on teams worldwide. Recent studies reveal troubling statistics that demand urgent attention to preserve the well-being of those protecting our digital frontiers.
The Burnout Epidemic in Cybersecurity
A staggering 45% of cybersecurity leaders admitted to using substances like drugs or alcohol to cope with work stress in the past year, according to research from Black Fog. Even more concerning, 69% have distanced themselves from social activities. These aren’t just signs of a stressful job—they’re hallmarks of burnout.
Burnout is a slow-building crisis, distinct from short-term stress. Recovery timelines differ drastically: while stress-induced symptoms might subside in weeks, burnout recovery can take years. Left unchecked, burnout not only derails careers but also threatens organizational stability.
The World Health Organization (WHO) categorizes burnout as a syndrome stemming from chronic workplace stress, marked by exhaustion, detachment, and a diminished sense of accomplishment. But what does this mean for cybersecurity professionals specifically?
Recognizing the Warning Signs
Burnout often creeps up unnoticed. The perfectionists and high achievers most susceptible to it may bury their stress until it’s overwhelming. Ian Campbell, a senior security operations engineer, describes this experience vividly.
“Hyperfocus can lead to ignoring work-life balance,” Campbell explains. “Depression and anxiety create feedback loops that exacerbate the problem, especially in demanding environments.”
Autistic individuals, who frequently experience “autistic burnout,” may be even more vulnerable in high-pressure jobs like cybersecurity. Symptoms such as exhaustion and reduced tolerance for stimuli can mirror traditional burnout, creating unique challenges for neurodivergent professionals.
Combating Burnout on Security Teams
Cybersecurity leaders are devising creative solutions to tackle burnout. For Bryan Kissinger, Chief Information Security Officer (CISO) at Trace3, the key lies in understanding his team’s workloads intimately.
“I audit their day,” Kissinger shares. By prioritizing tasks and setting realistic expectations, he helps employees focus on essential duties without feeling overwhelmed.
Other leaders, like Jill Knesek of BlackLine, emphasize personal connections. Regular one-on-one meetings enable Knesek to identify potential issues early and empower her team with tailored support.
Simple interventions can yield profound results:
- Encourage Time Off: Long vacations allow employees to reset and recharge, breaking the stress cycle.
- Reduce Stigma Around Breaks: Leadership must model healthy behavior, like taking personal days, to signal that it’s acceptable for employees to do the same.
- Reassess Workloads: Bringing on temporary help or redistributing tasks can relieve pressure points.
Tools to Assess and Address Burnout
Christina Maslach, an expert in occupational burnout, highlights six key stressors: workload, values, reward, control, fairness, and community. When any of these areas are out of balance, burnout risk increases.
Tools like the Matches Measure provide quick visual indicators for individuals to assess their burnout levels. From “unlit” to “disintegrated,” employees can pinpoint their current state and seek help before hitting a crisis.
Therapy, too, is a powerful tool. Campbell stresses its importance: “Therapy helps you understand and manage your stressors, giving you the tools to swim against counterproductive currents.”
Building Resilience and Post-Burnout Growth
Hope exists even after burnout strikes. Research into post-traumatic growth suggests that adversity can foster profound personal change. Many who recover from burnout report a renewed sense of purpose and redefined priorities.
Formerly burned-out individuals often:
- Spend more time with loved ones.
- Reevaluate their career goals.
- Focus on enjoying life and achieving balance.
Cybersecurity professionals, neurodivergent and neurotypical alike, benefit from creating environments that cater to their sensory and emotional needs. Adjusting workspaces and workflows to individual preferences can make stressful tasks more manageable.
What Leaders Can Do Next
Cybersecurity burnout is a complex challenge, but organizations have a responsibility to act. Open communication, thoughtful management, and access to resources like therapy can transform how teams handle pressure.
As Ian Campbell puts it, “The time to start learning and building the tool sets is before burnout hits, or at least before it becomes a true crisis.” By fostering resilience and prioritizing mental health, cybersecurity leaders can create healthier, more sustainable work environments.
