By John Schimanski
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March 12, 2025
Let’s talk about something that most Chief Information Security Officers (CISOs) hesitate to discuss, BURNOUT . Cybersecurity is a high-stakes, high-pressure field. The constant barrage of threats, the responsibility of protecting an organization’s digital infrastructure, and the expectation of being on-call 24/7 can take a toll. Burnout among CISOs and security professionals is real, prevalent, and dangerous , not just for individuals but for organizations as well. Burnout can manifest in various ways: self-medicating with alcohol or drugs, struggling with depression, losing the ability to make decisions, or feeling so overwhelmed that you shut down. The risk is even higher during crises, such as a major ransomware attack, where long hours and intense pressure become the norm. The good news? Burnout is preventable. Recognizing the signs early and taking proactive steps can make all the difference. Understanding Burnout in Cybersecurity Burnout doesn’t happen overnight; it’s a gradual process. Security professionals often start by feeling stressed and overworked, but over time, that stress turns into chronic exhaustion, cynicism, and decreased effectiveness . The key warning signs include: Constant fatigue despite adequate rest Loss of motivation or feeling disconnected from work Irritability or mood swings with colleagues or family Difficulty concentrating or making decisions Physical symptoms like headaches, insomnia, or muscle tension A sense of helplessness or feeling like you’re failing If these symptoms sound familiar, it’s time to take action. Strategies to Prevent and Combat Burnout 1. Take Strategic Breaks Security incidents demand immediate attention, but working under constant stress isn’t sustainable. Taking short breaks throughout the day can help lower stress levels. I personally step away from screens for at least 10 minutes every two hours to give my mind (and eyes) a reset. 2. Find an Outlet Beyond Work Engaging in activities that provide mental relief is essential. For me, that includes reading (both work-related and for pleasure), swimming, shooting, gaming, talking with friends, riding my trike, or going to the movies. Whatever it is for you, sports, music, art, hiking, find something that allows your brain to reset. 3. Use Your Vacation Time (and Actually Unplug!) Many of us accumulate vacation days but hesitate to use them, fearing work will pile up. Use your time off. Fully unplugging, even for a few days, can reset your perspective and prevent burnout from spiraling. 4. Set Realistic Expectations CISOs often feel like they must handle everything themselves. This mindset is a fast track to burnout. Know your limits and delegate where possible. If you have a team, trust them. Security is a team effort, and you don’t have to be a hero every day. 5. Prioritize Physical Health Regular exercise is one of the best tools against stress. Studies show that physical activity boosts serotonin and helps improve cognitive function. Even a short walk or stretching routine can have a profound impact on your mental state. 6. Create a Routine to Reduce Decision Fatigue CISOs make critical decisions every day. Over time, constant decision-making wears down mental resources. Structuring parts of your day, whether it’s a morning routine, meal planning, or even wearing the same style of clothing, can free up brainpower for more important decisions. Top executives, from Steve Jobs to U.S. presidents, rely on routines to reduce decision fatigue. 7. Get Enough Sleep (And Learn to Recognize Fatigue) It sounds simple, but lack of sleep is one of the biggest contributors to burnout. Fatigue affects judgment, reaction time, and emotional resilience. If you’re waking up exhausted, it’s time to reassess your sleep habits. Short naps can also provide quick recovery when needed. 8. Talk About It—Don’t Struggle Alone Burnout thrives in isolation. CISOs are often expected to be strong, resilient, and unshakable, but everyone needs support. Find someone you trust, a friend, colleague, mentor, or therapist—and talk about what you're experiencing. Sometimes, just saying things out loud can bring clarity and solutions. Final Thoughts Burnout isn’t a sign of weakness; it’s a signal that something needs to change. Recognizing the warning signs and taking proactive steps can prevent long-term damage to both your well-being and your career. If you’re feeling overwhelmed, step back, reset, and reach out. You’re not alone, and help is available. Cybersecurity is a tough job, but it shouldn’t come at the cost of your health and happiness.