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  • Donald E. Hester

Cybersecurity Burnout: Stress Management Strategies for Cyber Pros

In the fast-paced and ever-evolving world of cybersecurity, professionals play a crucial role in safeguarding sensitive data and protecting organizations from cyber threats. However, recent studies have shed light on a concerning trend: a significant number of Chief Information Security Officers (CISOs) are expected to change jobs within the next few years due to the escalating stress associated with their roles. According to a study by Gartner, nearly 50% of CISOs will seek new opportunities by 2025, primarily driven by the mounting pressure they face.

The report highlights the immense responsibility placed on cybersecurity professionals, particularly CISOs, who bear the weight of preventing data breaches and ensuring the security of their organizations' digital infrastructure. The realization that there are only two outcomes in their line of work - being hacked or not - adds to the psychological strain they experience. This constant battle with high-stakes decision-making takes a toll on their mental well-being and impacts their overall performance.

Moreover, the challenges faced by cybersecurity professionals have been exacerbated by the shift to hybrid work during the global pandemic. Poor work-life balance has become a significant contributing factor to the burnout experienced by CISOs and those working in the cybersecurity field. Balancing the demands of an always-on, rapidly evolving threat landscape with personal responsibilities has become increasingly difficult, pushing individuals towards the brink of exhaustion.

The lack of support from senior management in terms of listening to the CISO and providing adequate funding for cybersecurity initiatives can significantly contribute to increased stress levels in the cybersecurity field. When senior management fails to listen to the insights and recommendations of the CISO, it undermines the expertise of the individual responsible for protecting the organization's digital assets. This lack of support can lead to feelings of frustration and helplessness for the CISO, as they struggle to implement necessary security measures without the necessary resources or support. Additionally, unrealistic expectations placed on cybersecurity professionals by senior management, such as expecting flawless protection against all threats with limited resources, can create an overwhelming and unachievable burden. The combination of these factors not only amplifies stress levels but also compromises the effectiveness of cybersecurity efforts, ultimately putting the organization at a higher risk of cyber threats and attacks.

What is Cybersecurity Burnout

Cybersecurity burnout, characterized by mental, physical, and emotional exhaustion, has become a prevalent issue in the industry. Prolonged exposure to the constant stressors of the job can lead to feelings of cynicism, detachment, and apathy. The consequences of this burnout extend beyond the individuals themselves and directly impact the organizations they serve.

Cybersecurity burnout poses significant risks to organizations. The first area of concern lies in retention, as talented professionals are increasingly seeking opportunities elsewhere to escape the overwhelming stress. Losing experienced cybersecurity personnel not only disrupts the continuity of security efforts but also leads to a loss of institutional knowledge and expertise. Additionally, the performance of individuals who are burnt out can suffer, compromising their ability to effectively detect and respond to emerging threats.

Addressing the Stress

The American Psychological Association (APA) has provided valuable guidance on tackling stress through its publication of "11 healthy ways to handle life's stressors." These active measures offer practical solutions to reduce stress and promote well-being. The suggested strategies include cultivating social support, seeking good nutrition, relaxing muscles, practicing meditation, protecting sleep, engaging in physical activity, connecting with nature, maintaining pleasurable activities, reframing thinking, and seeking help when necessary. By implementing these active measures, individuals can effectively address stress, enhance their overall mental health, and find a sense of balance in their lives.

There are several things you can do to effectively manage stress. The first and most important step is to recognize when you are feeling stressed. Understanding the stress cycle, including the physiological response, can help you identify the signs of stress. If possible, try to remove the triggers that are causing stress. This might involve exploring new job opportunities or considering a different role. However, if removing the stress trigger is not feasible, it is essential to take proactive stress reduction actions. The American Psychological Association's 11 stress reduction activities are a great starting point. Additionally, you can enhance these efforts by incorporating passive actions that help reduce stress, as discussed below.

Life Hacks to Increase Stress Reduction

While the American Psychological Association's 11 strategies provide active measures to reduce stress, there is another perspective to consider – life hacks that serve as passive measures to enhance or amplify the effectiveness of the APA strategies. These hacks focus on generating marginal gains, which involve making small incremental changes that collectively lead to significant benefits.

By applying this concept to stress management, individuals can identify small yet impactful actions that, when combined with the larger strategies, can further decrease stress and burnout. These incremental passive actions have the potential to make a notable difference in overall well-being and resilience. Rather than solely relying on major interventions, embracing marginal gains allows individuals to take control and optimize their stress reduction efforts in a holistic manner. The key lies in identifying and implementing these little changes alongside the more significant measures, thereby maximizing or amplifying the overall impact on stress reduction and promoting a healthier, more balanced life.

Another perspective to consider for these passive stress reduction measures is to view them as force multipliers. In military strategy and operations, a force multiplier refers to any factor or capability that enhances the effectiveness or impact of a given force or resource. However, this concept extends beyond the military and can be applied in various fields. By utilizing these passive measures alongside the active measures recommended by the APA, we can amplify the effectiveness of stress management efforts. Just like in military operations, force multipliers can include technologies, tactics, strategies, or any other element that enhances efficiency, effectiveness, or overall output. The ultimate goal of a force multiplier, in the context of stress management, is to maximize the impact of available resources and achieve greater results in reducing stress and achieving desired outcomes.

Set the stage

Setting the stage is a crucial step in maximizing stress reduction. It involves configuring your environment to create a stress-free atmosphere wherever you are, whether it's your workspace or your home. Pay attention to your senses and optimize them for stress reduction. Consider what you taste by focusing on healthy eating and drinking habits. Think about what you see, hear, smell, and feel, and create an environment that caters to these senses in a way that promotes relaxation and tranquility. This is what I like to call your "input" - what you expose yourself to in terms of reading materials, food and beverages, aromas, sounds, and tactile sensations. All of these factors have a significant impact on your mood and stress levels. By setting yourself up for success and prioritizing stress-reducing elements in your environment, you can enhance your overall well-being.

The beauty of setting the stage is that once you have implemented these measures, they become passive components in your stress reduction strategy. This means that with minimal effort, these measures can significantly enhance the effectiveness of other more active stress management techniques. Here are some examples of things you can do, which I personally incorporate into my own stress management approach:

Mind what you hear

The power of music in stress reduction cannot be underestimated. Studies have shown that listening to relaxing music can have a profound impact on our physiological and emotional well-being. It has been found to lower heart rate, breathing rate, and blood pressure, while also alleviating pain, stress, and anxiety. A notable example is the song "Weightless" by Marconi Union, which has been shown to reduce anxiety by up to 65%. Consider incorporating relaxing and appropriate music into your work environment, whether it's your office, car, or any other place where you frequently experience stress. If playing music during stressful moments is not feasible, try playing it before and after to help create a soothing atmosphere.

I have curated a collection of playlists featuring relaxing music, and one of the highlights is a loop of the soothing track "Weightless." These playlists have been carefully crafted to provide a tranquil auditory experience. Furthermore, platforms like Amazon Music offer a variety of useful playlists that cater to different preferences. You can explore options such as ocean surf, jungle sounds, rain, or even whale songs, all of which contribute to a serene atmosphere. By accessing these resources, you can easily enhance your stress reduction efforts and create a peaceful environment that promotes relaxation and well-being.

In addition to music, be mindful of the auditory content you expose yourself to. Surround yourself with positive and uplifting messages, whether through motivational audiobooks, uplifting music, or inspiring podcasts. Avoid engaging in arguments, gossip, or constantly consuming news. Research has shown that continuous exposure to news can exacerbate stress and anxiety, leading to feelings of overwhelm. A survey conducted among more than 2,500 Americans revealed that a significant number of individuals attributed a "great deal" of their stress to watching, reading, or listening to the news. Consuming news activates the sympathetic nervous system, triggering the release of stress hormones like cortisol and adrenaline. To maintain a healthier mental state, limit your news consumption and focus on uplifting and positive auditory experiences that nurture your well-being.

By being intentional about the auditory input you expose yourself to, whether through relaxing music or positive messages, you can create a calmer and more stress-free environment for yourself, allowing for improved well-being and a greater sense of tranquility.

Mind what you smell

The sense of smell plays a significant role in influencing our overall well-being. Our olfactory system has a direct connection to the brain, affecting both our mood and memory. Certain scents have been proven to help reduce stress, including lavender, lemongrass, peppermint, rosemary, and lemon. Lavender, known for its calming properties, can promote relaxation and improve mood. Peppermint oil has a soothing effect on the body and mind. Rosemary is associated with feelings of contentment and has been shown to positively impact performance and mood. Lemon oil may possess antidepressant properties. Pine scent has been found to decrease anxiety and alleviate stress, with studies revealing that walking through pine forests leads to lower depression and stress levels. Personally, I find the scent of pine and tropical fragrances particularly beneficial, evoking the calming atmosphere of a forest or the refreshing aroma of coconuts. I like using essential oils with a diffuser or a sonic mist device can be considered to incorporate pleasant aromas into my work areas or car, creating a more serene environment. However, it's important to note that using scents in an office setting might be challenging if you have a fragrance-free workplace policy.

Mind what you see

Certain colors have been proven to have stress-reducing qualities. Olive green, reminiscent of nature, growth, and prosperity, is associated with relaxation and well-being. Tan, a gentle hue, creates a sense of warmth and coziness. Soft gray, just a shade darker than white, has a calming and soothing effect. Blue, symbolizing empathy, freshness, and vitality, is widely recognized for its stress-reducing properties. Lavender, known for its calming effects, can promote relaxation. White, a timeless classic resembling clouds, evokes warmth and tranquility, effectively lowering stress and anxiety levels. Seafoam green is believed to have a calming effect and it is one of the reasons the interior of naval vessels was painted seafoam green. (I forget which naval vessel museum noted that fact.)

Social media has a significant influence on the content we encounter, making it crucial to be mindful of our choices. Opting to follow positive and uplifting social media groups can have a beneficial impact on our stress levels. Conversely, following negative individuals, groups, or news outlets can increase stress and anxiety. It is important to note that social media can have both positive and negative effects, depending on the content we engage with. A notable study conducted by Facebook in 2012 involved manipulating the news feeds of nearly 700,000 users to observe its emotional impact. The study revealed that manipulating the news feeds resulted in corresponding changes in users' posted content. Negative news feeds led to more negative status messages, while positive news feeds resulted in positive statuses. This demonstrates the potential influence of social media on our emotional well-being.

Scientific research has indicated that watching adorable animals can actually benefit our health. If you find yourself spending time on social media, consider following accounts featuring cute kittens, puppies, or baby otters. These delightful creatures have a way of bringing joy and happiness into our lives. Whether it's their playful antics, innocent expressions, or sheer cuteness, the presence of these animals can have a positive impact on our well-being. So, if you're looking for a delightful and stress-relieving online experience, immersing yourself in the world of adorable animals is a fantastic choice. I am guilty of following accounts dedicated to kittens and cats!

To minimize stress, it is important to steer clear of a cluttered office or home environment. As someone who is visually oriented, a disorganized space can actually intensify my stress levels. Therefore, by maintaining a clean and well-organized room or area, I can effectively eliminate a potential stressor. Prior to starting work, I make it a habit to tidy up my office as it greatly bothers me if it's not in order. If I happen to notice even a speck of dust, I find myself compelled to dust every surface diligently. The level of attention to cleanliness may seem excessive to some, but for me, it is essential to create a conducive and stress-free working atmosphere.

Closely related to the visual aspect of managing stress is the importance of mindful reading. What you read can significantly influence your thoughts and feelings. It is crucial to choose reading materials that are positive and uplifting, such as inspiring quotes or motivational books. Avoid indulging in gossip or spending excessive time on social media, as these activities tend to foster negativity and drain your energy. Instead, focus on pouring positivity into your mind by consuming content that uplifts and inspires you. While the author of the quote "Negative thoughts won't lead to positive outcomes" is unknown, Willie Nelson wisely said, "Once you replace negative thoughts with positive ones, you'll start having positive results." This highlights the transformative power of shifting our mindset towards positivity, which can have a profound impact on our overall well-being and stress levels.

Incorporating inspirational posters into your workspaces may sound like a cliché, but it can have a significant impact on your mindset and stress levels. These posters combine uplifting quotes with visually appealing images, creating a powerful combination that can inspire and motivate you throughout the day. They serve as gentle reminders of positivity and can help shift your focus to a more optimistic perspective.

Additionally, surrounding yourself with beautiful pictures of nature can contribute to stress reduction. These images have the ability to transport you to serene and tranquil environments, providing a sense of calmness and relaxation. For instance, I have a personal photograph of Lake Tahoe on a sunny day hanging in my office. When I gaze at it, I can almost feel the refreshing mountain breeze and immerse myself in the peaceful atmosphere. The deep blues and greens present in the picture also have stress-reducing properties, making it a double whammy of visual and emotional comfort. Furthermore, the photograph holds a cherished memory, further enhancing its positive impact on my well-being.

Mind what you eat and drink

The food we consume plays a significant role in our overall well-being, including our stress levels. Incorporating certain foods into our diet can help alleviate stress and promote a sense of calmness. Comfort foods, such as a comforting bowl of warm oatmeal, have been shown to increase the production of serotonin, a neurotransmitter known for its calming effects on the brain. By enjoying these foods, we can naturally boost our mood and reduce stress.

Furthermore, there are foods that can help regulate stress hormones like cortisol and adrenaline, which can have detrimental effects on the body when elevated over extended periods. Including these foods in our diet can help manage stress more effectively. It's important to be mindful of our caffeine intake as well, as high amounts of caffeine can contribute to increased stress levels. Whether consumed sporadically or regularly, caffeine has the potential to elevate cortisol levels, mimicking the effects of chronic stress on our bodies. Being aware of our caffeine consumption and finding a balance that works for us can contribute to a healthier stress management approach.

Chocolate has proven to be a remarkable stress-reducing indulgence, as supported by two randomized controlled studies involving highly stressed individuals and healthy individuals. The findings suggest that consuming dark chocolate on a daily basis can effectively decrease stress levels. In one study, participants who initially reported high levels of stress experienced a significant decrease in stress hormone levels after consuming chocolate daily for a duration of two weeks. It's an easy win when it comes to finding a pleasurable and effective stress-reliever. Personally, I have a deep affinity for chocolate, but I'm not a fan of sugar, so I opt for sugar-free varieties. Fortunately, there are several brands that use stevia extract as a guilt-free alternative, allowing me to indulge in chocolate without any remorse.

Mind what you touch

The sense of touch has a remarkable impact on our stress levels and overall well-being. Engaging in tactile activities can provide significant stress reduction benefits. For instance, petting a cat has been shown to lower stress levels and potentially even safeguard against long-term health issues like heart disease. The comforting sensation of stroking a pet can induce a sense of calmness and relaxation, making it a wonderful stress-reducing practice.

Additionally, the clothing we wear also influences our stress levels. Opting for comfortable attire is essential in minimizing stress. Why subject yourself to tight, restrictive, or itchy clothing that only adds to your discomfort? Wearing clothes that are comfortable and well-fitting can contribute to a sense of ease and relaxation throughout the day. Similarly, choosing comfortable shoes that allow your feet to move freely can reduce stress and prevent unnecessary discomfort.

While there may not be an extensive range of tactile experiences to explore in stress management, incorporating simple elements such as a soft rug to walk on when barefoot can add a touch of comfort to your environment. Being mindful of the textures and sensations you encounter throughout the day and choosing those that promote relaxation and comfort can have a positive impact on reducing stress levels.

Engaging in tactile experiences like getting a full body massage can be incredibly effective in reducing stress. Treating yourself to a professional massage or even opting for a couple's massage with your spouse can provide a blissful escape from the pressures of daily life. The skilled touch of a masseuse can ease muscle tension, promote relaxation, and release built-up stress, leaving you feeling rejuvenated and at ease.

In addition to massage, taking a bath or immersing yourself in a hot tub can be highly therapeutic for stress reduction. The warm water envelops your body, soothing your muscles and creating a sense of tranquility. The combination of heat, buoyancy, and gentle movement in the water can help to alleviate stress and promote a sense of well-being. It's an opportunity to unwind, let go of tension, and indulge in a serene and calming experience.

Whether you choose to pamper yourself with a professional massage or find solace in the warm embrace of a bath or hot tub, these tactile activities provide valuable moments of relaxation and self-care. By prioritizing these experiences, you can actively reduce stress and create opportunities for rejuvenation and renewal.


While these suggestions may not serve as a complete solution to stress and burnout among cybersecurity professionals, they can certainly make a difference. It's important to recognize the value of paying attention to the little things and how they contribute to either reducing or increasing stress levels. Mindfulness of our environment and how our senses interact with it is crucial. We've covered various aspects such as what we hear, see, feel, taste, and smell, including the colors around us, our auditory inputs, reading material, dietary choices, and scents. Taking a moment to assess our surroundings and considering how we can set the stage for stress reduction is essential. There is much more to explore, but for now, let this serve as a reminder to evaluate your surroundings and make conscious choices that support your well-being and reduce stress.



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