by Amanda Berlin at Mental Health Hackers
This article was originally published in the second edition of the InfoSec Survival Guide. Find it online for free HERE or order your $1 physical copy at the Spearphish General Store.
Cybersecurity is a rapidly growing field, and with it comes a number of mental health challenges beyond our normal day-to-day lives. We are all often under a lot of pressure as we are responsible for protecting data, environments and more from attackers, no matter what role we play. This can lead to burnout, impostor syndrome, high levels of anxiety, and more. .
Common mental health issues in cyber security
- Burnout is a state of physical, emotional and mental exhaustion caused by chronic stress. One of the reasons we are at risk of burnout is because of the constant bombardment of new threats, attacks and vulnerabilities. We sometimes feel that we “always have to be on,” even to the detriment of our own health.
- High stress and anxiety are common in the field of cyber security. Our bodies are not built to be in constant “fight or flight” mode.
- Imposter syndrome is a feeling of inadequacy and insecurity, despite evidence to the contrary. We are often surrounded by very skilled and knowledgeable people; it’s one of the amazing aspects of our society, but can also be an indirect source of stress.
Tips for prevention
- Take a break; try not to stare at your screen constantly. Work-life balance is difficult. Overwhelmed or stressed? Go do something else to turn off your brain from work.
- Exercise is a powerful way to reduce stress and anxiety. It’s not just about getting in shape, it’s also about reconnecting your mind and body. You don’t have to hit the gym – even a simple, short walk can do wonders. If it’s too hard, start smaller… just start somewhere.
- Take care of yourself by talking to yourself like your friend, eating healthy, getting enough sleep and exercising. This is easier said than done. Start small and work toward achievable goals to establish healthy habits. (Be kind to yourself. Build trust with yourself that you are taking care of yourself.)
- Talk to someone you trust It could be a friend or a professional. It may take some patience and persistence to find the right skills, but therapists are experts who can give you the tools to succeed. (Professional treatment is not the only option. Help can take other forms. Keep looking for what helps you.)
Places to talk with friends
- Online forum: Discord and Slack groups are available in all different areas of security. Many of these have dedicated mental health channels. If your community doesn’t have a mental health channel, try asking for one.
- Scheduled chat with friends: Sometimes scheduling friend time via text, phone, or video is necessary in our busy daily schedules.
Mental health is an important issue for everyone. Everyone struggles, you are not alone. By being aware of the signs and taking steps to prevent mental health struggles, we all improve our mental health and well-being.
Finally, and most importantly, it’s never too late. You can find healing after burnout. You can recover from workplace trauma. Reach out and ask for help.
More help
The National Alliance on Mental Illness (NAMI): nami.org
American Institute for Suicide Prevention (AFSP): afsp.org
Mental Health Hackers: mentalhealthhackers.org/resources-and-links/
American Psychiatric Association Resource for Employers: workplacehealth.org
Mental Health First Aid: mentalhealthfirstaid.org
Cyber Sobriety: soberincyber.org/about
If you find yourself or a loved one in crisis, you can call 988 for the National Suicide & Crisis Prevention Line. Lifeline provides free and confidential 24/7 support to people in need, as well as prevention resources for you and your loved ones.
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