Why Cybersecurity Workers Burn Out: Causes, Risks, and Solutions

[johny899]

There has been times, I have spent countless hours staring at an array of unending security alerts, with red and sore eyes, cold coffee, and my brain half-asleep. That is not just "tired" - it is burnout. And if you run in the cybersecurity profession, you may feel that way too. The truth is burnout is rapidly spreading in our cybersecurity profession.

Why? Because the work never stops. Hackers don’t take breaks or stop attacking and companies just expect us to always be on top of it. Does that sound familiar?

What Burnout Is Actually About​

Burnout is often confused with simple exhaustion. Burnout is different than exhaustion, and is a much more layered situation. Burnout generally has three primary symptoms:

• Exhaustion – You feel exhausted... physically and psychologically, almost day after day.

• Cynicism – You become disconnected, check out, care less, and even feel negative about your work.

• Lack of achievement – You feel like nothing you do impacts anything.

In the field of cybersecurity, these three principles take an even greater toll. Think of it; you have worked around the clock, saved an organization from a breach, and no one even appreciates what you have done. In time, this can be really demoralizing.

The Causes of Cybersecurity Worker Burnout​

1. The Work is Never Done

Cybersecurity work is not a 9–5 job and cyber threats can happen any time of day or night. This means:

• You are dealing with hundreds of alerts for potentially false positive threats.
• At times you are on call for incidents, on weekends, and even on holidays.
• Now you will have to rush to start resolving the issue before a threat actor does any damage.

It is easy to see how someone can become fatigued doing this kind of work.

2. Inadequate Support

I have witnessed this: even the smartest, best people can lose their way when there isn’t strong support. The following are all things I hear people say:

• They don’t know whose job it is to do what.
• They don’t feel like their efforts are noticed.
• They feel alone as if they are the only ones fighting against the hackers.

3. Limited Resources

Organizations frequently require their employees to accomplish the impossible. They demand flawless defense but do not produce a competitive amount of tools, dollars, or people. This leads to the following:

• Small teams completing large amounts of work.
• Limited or nonexistent time for practice.
• A culture where it is considered weak to say "I need to rest."

4. High Tension and Anxiety

Cyber security is much more than code or systems. It’s the anxiety of not detecting something significant. Individuals are constantly wondering: what if I let something slip through the cracks and my company is compromised?

That type of anxiety will follow individuals home. It will introduce itself at the dinner table, it will show up on weekends, and it may even show up in their dreams.

The Real Cost of Burnout​

Some people, including some managers, think burnout only affects the worker experiencing the burnout. This is not true. Burnout will transmit effects to the entire team and organization.

To illustrate:

• Mistakes and oversights will increase because tired minds miss things
• People will quit more frequently and replacing people can be arduous
• Knowledge will evaporate when experienced employees leave
• Worker mental health will deteriorate over time, possibly leading to depression or worse.

Yes, burnout is a personal problem; however it is also an organizational problem.

How to Fight Back​

The good thing about burnout is, it’s not permanent. Burnout is something we can combat, as an individual and as a team.

Individual Actions

• Establish limits – Select times when you're completely cut off from work.

• Pause frequently – Even taking five minutes away from the screen is beneficial.

• Have conversations with colleagues – Help each other with the workload.

• Engage in leisure activities – Explore hobbies or interests outside of technology, such as cooking, playing music or taking walks.

Organizational Actions​

• Distribute workload – Don't give one person everything you think fits on their plate.

• Appreciate contributions – Simply acknowledging someone when they go above and beyond (thank you!) matters.

• Offer flexibility – Support remote work or changing schedules when possible.

• Take inventory – Managers should regularly check in on the overall stress level of their teams.

• Remember the budget – When it comes to employees, spending time and resources educating or resting them pays off in the long run.

In Closing​

Burnout is real in cybersecurity, and it's getting worse. It is part and parcel of the work itself — perpetual, intense pressure, and little support. The result? Tired, frustrated employees and compromised organizational security. Still, burnout doesn't have to be an inevitable experience. Clearly defined boundaries, teamwork, and company support can allow employees to recover and remain engaged and enthusiastic.