The topic of mental health for security leaders has been on my mind for quite some time. Working through personal experience with unexplained anxiety and physiological stress that emerged late in the 2020 pandemic quarantine — it felt like the right time to write about it.
Some of the most memorable leaders in any career invest enormous energy into their teams: encouraging, pushing, and holding them accountable. But who pours into the leaders themselves?
These are global challenges that all leaders experience at some point. Left unaddressed, they place leaders at greater risk for burnout, dissatisfaction, and serious mental health challenges. Cybersecurity is no exception.
Common Pressures for Security Leaders
- A constantly changing threat landscape — exciting, but stressful for under-resourced teams
- Difficulty unplugging while assets remain continuously under attack
- The "when, not if" reality of breaches — and organizations that hold leaders accountable for outcomes outside their control
- Increasing expectations with the same or fewer resources
In a survey by Osterman Research and Nominet, 91% of CISOs reported dealing with moderate or high stress.
Take the personal experience: five weeks into quarantine, feeling genuinely hopeful and confident — and then, without warning, a panic attack. Having not experienced this as an adult, the immediate instinct was diagnosis mode. After reasoning through everything and finding no logical cause, the decision was made to ask for help. To contact a doctor. For a security leader to continue serving their team — ensuring your own oxygen mask is fitted first isn't weakness, it's prerequisite.
"I am much better at giving grace to others than myself. That needed to change."
Over 18% of Americans are affected by anxiety annually — and only about 37% seek help for this treatable condition.
Tools That Helped
- Diet and nutrition
- Adequate sleep
- Exercise
- Talking — don't stay silent
Remember when security professionals started sharing threat data more openly? Organizations were collectively better protected. Going lone wolf is rarely the wisest path.