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.

A little cottage industry seemingly arises at the conclusion of each decade, joyously pointing out those long-since forgotten, failed techy items from the past 10 years that were supposed to impact the world but were miserable failures instead. While we are only at the midpoint of the 2020s, it is safe to say AI will not be the next Google Glass, 3D television or the loads of other mainstays on the 2010s lists of IT infamy. Higher education quickly realized both the potential AI positives and negatives as it applied to the teaching, learning and academic research space (think plagiarism on one hand matched against the prospect of personalized learning on the other). Underscoring this fact is the groundbreaking recent announcement that the California State University System intends to become the nation’s “first and largest AI-empowered university system” ( https://www.calstate.edu/csu-system/news/Pages/CSU-AI-Powered-Initiative.aspx ). However, AI adoption for administrative tasks – providing desperately-needed help as struggling institutions look to lower costs, attract/retain more students, and obtain external support via fundraising, grants, etc. – has been a little more deliberate. But this is changing fast, as it seems every higher education information system vendor is now flexing its AI muscles – or at least the sales and marketing teams are doing so. Phrases like ‘Throw your CRMs into the trash bin because mine innovates using AI’ or ‘I’ll see your legacy registration system and raise you a machine language course schedule wizard’ are lurking in that sea of PR if you read between the lines hard enough. The fear of missing the AI train must be balanced because higher education cybersecurity and data privacy risks because AI requires data and that’s where things get complicated. Higher education is always among the most vulnerable industries because its data is so valuable to cyber attackers, and it is considered an easy target. No industry has the combination of user churn, number of inexperienced and casual users, the plethora of personal devices, and an overriding culture of openness. Couple it with IT budgets and staffing often facing unprecedented challenges and it is a mix that attracts bad actors from across the globe. The increasing AI usage will likely bring even more frequent, more sophisticated attacks. Adding to the complexity is the presence of shadow systems housing sensitive or confidential data lurking in higher education for some 40 years. Among the relevant examples are a power user downloading student fiscal data onto a personal hard drive, a researcher locally storing sensitive data, and an office which has deployed an information system for which the IT department does not even know exists. Consider the dark possibilities if a user innocently exposes such data to a GenAI model.  This all means answers to traditional questions like ‘Where is the data actually stored and what security measures exist for that data both at rest and in transit?’ and ‘How robust are the tools restricting data access?’ deserve more scrutiny than ever. Perhaps more importantly, the question of ‘Does my executive who listened to AI hype at a conference last week and is now eager to buy an AI-infused product fully grasp the potential risk?’ At one time, it may have taken a concerning cybersecurity audit finding to catch the attention of the institution’s board or cabinet. But these can no longer those times and executive recognition of AI risk up front is critical. Executive leadership should prioritize the creation of practical, common-sense policies governing AI usage. Tactical and operational leadership needs empowered to keep those policies up to date and to make key decisions on tools and techniques to help keep data safe. They can then build appropriate procedures, guidelines, standards, FAQs, and best practices so users can effectively work in an emerging AI world. Bill Balint is the owner of Haven Hill Services LLC, contracted as TriVigil’s Advisory CIO for Education.