Burnout in Cybersecurity: Preparing Cyber Staff for the Reality, Not Just the Role

Is burnout in cybersecurity inevitable, or are we finally learning how to prevent it?Welcome to Razorwire. In this episode, I sit down with clinical traumatologist Eve Parmiter and occupational psychologist Bec McKeown to talk about what's really happening in high pressure cyber roles. This isn't about vague wellness advice or corporate tick-box exercises. We're looking at the actual mechanics of burnout: why CISOs are breaking under impossible expectations, how remote work has changed team dynamics and what the early warning signs look like before someone hits crisis point. If you work in cybersecurity, particularly in leadership or incident response, this conversation offers strategies you can use today.SummaryTwo-thirds of cybersecurity professionals say their jobs are more stressful now than they were five years ago. The pressure is mounting, but the support systems aren't keeping pace. In this conversation, Eve and Bec bring research, clinical experience and real examples to explain why burnout is becoming an occupational hazard in cyber teams. We talk about the gap between a CISO's responsibility and their actual authority, why technical skills alone won't protect your team from collapse and how to spot the signs that someone is struggling before it becomes a crisis. We also cover what actually works: building teams that can handle pressure, creating cultures where people feel safe to speak up and finding peer support through initiatives like the Mental Health in Cybersecurity Foundation.Three Key Talking Points:Human Factors and the Reality of Leadership BurnoutUnderstand why burnout is becoming an occupational hazard for cyber leaders, especially CISOs, who are caught between responsibility and a lack of real power. Learn how unaddressed team dynamics, poor succession planning and social isolation create stress that technical controls alone cannot fix.Spotting Burnout Early - Inside and Around YouGet practical advice on identifying warning signs in yourself and your colleagues. We discuss real strategies for managers and peers: recognising behavioural changes, loss of humour, withdrawal and other ‘red flags’ that are far more accurate than any policy checklist.Building Resilience and Finding Peer SupportDiscover actionable steps for resilience, beyond ‘just coping’, including the creation of peer communities like the Mental Health in Cybersecurity Foundation. Find out how a shared community is essential to surviving and growing in this field.If you want real answers about burnout, actionable insights for your career and lessons from the frontline of cybersecurity wellbeing, this is one episode you can’t afford to skip.On power vs responsibility:“CISOs are a great example. You only have so much power, but you've got a high degree of responsibility, and personal responsibility coming into it. So that can feel very unfair and very unbalanced and that can create a lot of resentment.”Eve ParmiterListen to this episode on your favourite podcasting platform: https://razorwire.captivate.fm/listenIn this episode, we covered the following topics:Understanding Burnout Trends in Cybersecurity Learn why 66% of professionals report higher stress levels than five years ago and what's driving the increase across the industry.Recognising Human Factors as Security Risks Discover how overlooking team wellbeing creates vulnerabilities that no technical control can fix.Navigating the Working Location Debate Find out how remote, hybrid and office preferences impact team cohesion and what it means for your mental health.Balancing CISO Responsibility Without Authority Understand why security leaders face mounting pressure without the power to create change and how this fuels burnout.Spotting Burnout Before It's Too Late Learn to identify the subtle behavioural shifts that signal burnout in yourself and colleagues before it becomes a crisis.Creating Teams That Can Weather the Storm See how managers can build resilience by recognising and responding to individual stress patterns.Leveraging Different Perspectives Under Pressure Explore why mixing personalities and viewpoints strengthens problem-solving and team support during incidents.Building a Culture Where People Can Speak Up Understand what psychological safety actually looks like and why it's essential for preventing burnout.Finding Professional Support That Actually Helps Learn where to access peer support and resources designed specifically for cybersecurity professionals.Getting Involved in Industry-Wide Solutions Discover how the Mental Health in Cybersecurity Foundation is creating practical frameworks and communities to address burnout collectively.Resources Mentioned 1. ISACA (Cybersecurity Research and Reports)Referenced by Bec McKeown regarding global research on cybersecurity stress levels.Website: https://www.isaca.org/2. NLP (Neuro-Linguistic Programming)Mentioned as a resource for self-understanding and career development.Overview: https://www.britannica.com/topic/neuro-linguistic-programming3. Major UK Brands Affected by Cyber AttacksHarrods: https://www.bbc.co.uk/news/articles/cpq5w324pd3o Marks & Spencer:  https://www.bbc.co.uk/news/articles/c93x16zkl9do Jaguar Land Rover  https://www.bbc.co.uk/news/articles/ckg1w255gy1o Co-op:  https://www.bbc.co.uk/news/articles/ckgq9dke4e5o 4. ‘Be Left of Bang’ Used as a metaphor by Bec McKeown for proactivity in noticing stress and burnout.Book Info: https://www.amazon.co.uk/Left-Bang-Marine-Combat-Program/dp/19368913015. Maslach’s Research into Burnout Cited by Eve Parmiter about organisational factors driving burnout.Overview: https://www.verywellmind.com/burnout-4157336Christina Maslach Profile: https://psychology.berkeley.edu/people/christina-maslach6. Mental Health in Cybersecurity Foundation (Community and Support Resource)Discussed by Bec McKeown as a growing support and best practice group; LinkedIn page only (no website yet).LinkedIn: https://www.linkedin.com/company/mental-health-in-cybersecurity-foundation/7. The Cyber Sentinel's Handbook (by James Rees)Mentioned as a resource for information security professionals at all levels.Amazon link: https://www.amazon.co.uk/Cyber-Sentinels-Handbook-professionals-ebook/dp/B0CXTS3S7D/Available as paperback, e-book and via Kindle Unlimited.Connect with your host James ReesHello, I am James Rees, the host of the Razorwire podcast. This podcast brings you insights from leading cyber security professionals who dedicate their careers to making a hacker’s life that much more difficult.Our guests bring you experience and expertise from a range of disciplines and from different career stages. We give you various viewpoints for improving your cyber security – from seasoned professionals with years of experience, triumphs and lessons learned under their belt, to those in relatively early stages of their careers offering fresh eyes and new insights.With new episodes every other Wednesday, Razorwire is a podcast for cyber security enthusiasts and professionals providing insights, news and fresh ideas on protecting your organisation from hackers.For more information about us or if you have any questions you...