5 Ways to Combat Burnout in Cybersecurity Careers
There’s no getting around it—cybersecurity can be a high-intensity gig. When the job involves mitigating threats all day, it’s hard not to absorb stress or feel burnt out while working. There can be strong pressure to perform, and your whole job can feel like there are high stakes every day.
Burnout can affect employees in organizations across any sector, including cybersecurity. Even as HR teams prioritize mental health, on average, a quarter of employees report having symptoms of burnout, according to McKinsey.
Leaders may also be under pressure, struggling to scale back or establish healthy boundaries for their teams. By 2025, nearly half of cybersecurity leaders will change jobs, with a quarter leaving for different roles entirely, reports Gartner.
What does this mean for you as you navigate your cybersecurity career? Stay aware of how you’re feeling at work and take steps to protect yourself from burnout. You’ve got your eye on more prominent roles, and if you’re going to last in cybersecurity, taking care of yourself is critical.
In this blog post about burnout in cybersecurity teams, we’ll explore:
Industry factors that drive up burnout rates in cybersecurity
How to tell if you’re at risk of burnout
Five strategies to help protect your mental health
Resources for those experiencing burnout in cybersecurity
Industry Factors That Drive Up Burnout In Cybersecurity
If you’ve ever felt like pulling your hair out in your cybersecurity role, you’re in good company. Here’s why. Cybersecurity teams can struggle to manage expectations and capacity without a healthy budget and strong leadership. Doing so in high-pressure environments where the dynamic is to be consistently on defense can put cybersecurity professionals at high risk of burnout.
These high stress levels can mean high attrition, but increased turnover only compounds the issue. If worrying about your work has kept you up at night, you’re not alone. And your intuition might be bang on. Over 93% of cybersecurity experts believe a catastrophic cyber event is likely in the next two years, yet 34% say they lack some skills on their team, with 14% saying their team lacks critical skills, according to the World Economic Forum. Existing teams may be short key talent but are still left to bear the brunt of the work while alerts keep coming in.
Inequitable treatment is another factor that affects women in cybersecurity careers. Although women are claiming their rightful places in the field, you know from experience that evolution isn’t always easy. As a result, you may encounter more barriers or feel conflicted about speaking up when feeling overwhelmed.
Cybersecurity teams fill a vital role, but keeping a healthy perspective is important. It’s wise to remember you and your team do critical work to secure your organization, but the work is typically not life or death. Discernment is key.
How To Tell if You’re at Risk of Burnout
Some challenges are energizing. If you feel happily worn out at the end of the week and are ready to join the fray again on Monday, you’re probably fine.
However, you should always watch for lingering feelings you can’t shake, even after a break. Burnout can take different forms, but often shows up in these ways:
Feeling compelled to quit your job
A desire to leave the industry
Increased sick days
Higher levels of absenteeism
Decreased performance
Low morale
Feelings of self-doubt or lack of purpose
Pressure in any job is common, especially as you take on more responsibility. However, it may be time to protect yourself when you start noticing patterns outside the norm.
5 Strategies To Protect Your Mental Health
If you notice unhealthy patterns developing, consider taking action to help relieve some of the pressure from work while also caring for yourself outside your job.
Lean into healthy routines
Taking care of yourself during your normal workweek is vital to navigating more stressful periods. If your routine keeps you healthy and well-rested, you can show up for work with your focus as sharp as possible and your energy levels high.
Engaging in offline activities when not at work can also be healthy to help disconnect from screens and time online.
Implement clear boundaries
Remember, you can safely set boundaries at work. For example, it’s okay to control your calendar and put up blocks when you need to devote yourself to focused work.
Women sometimes struggle to say no at work. Will you get the next opportunity? Will people think you aren’t nice? We say be careful what you wish for. Nice is overrated and will probably boot you to the top of the burnout list. Instead, aim for calm, competent, and collaborative.
Open up channels of communication
When new tasks or projects are assigned, consider your bandwidth. If you know new demands will tax you beyond your regular work hours, ask for help prioritizing responsibilities.
It may be possible for the company to take something off your plate if they need you on a new project. Be clear when stress is rising in your job or when expectations have changed, and open up discussions about what you need to succeed.
Ask for compensation
If your company asks you for more of your time or more responsibility, ask to be compensated accordingly. You might cringe the first time you do it, but it can help open discussions about bandwidth that could save your sanity.
We’re all for pitching in, but it can be a slippery slope. One day you agree to help a new hire, and suddenly you’re spearheading training. A weekend on call suddenly becomes a regular expectation.
Build your support network
Having a community of support can help reduce your daily stress. In addition, women who have been where you are today can provide valuable insight when you’re struggling.
A healthy network can remind you how much opportunity exists should you be overburdened. They can empower you to push back when expectations exceed your ability to perform.
Experiencing Burnout in Cybersecurity? Keep These Resources Handy
Sometimes, despite your best efforts, you’ll be unable to make it out of the slump. It may be time to find additional support if you notice stress affecting your personal life or a feeling of futility about your circumstances.
Send a text to the Crisis Text Line
Access the Crisis Text Line by texting HOME to 741741 to reach a live, trained volunteer Crisis Counselor for free 24/7 support.
Explore other mental health resources
For more resources, visit Mental Health First Aid from the National Council for Mental Wellbeing.
Don’t wait to get the support you need. Our exclusive Insiders community offers a safe place to ask questions to help you navigate the path ahead.
