After decades in cybersecurity, one truth has become impossible to ignore: The people who protect the world are not protecting themselves. 

CISOs are carrying enormous pressure on their shoulders, yet very few are taking care of their most critical security asset: their own mental and physical well-being.  

We are entering 2026 with more cyberthreats, more regulatory complexity, more attack surface, and more expectations than any time in history. It is not just stressful. It is unhealthy.

Look at the data:

Gartner forecasts that nearly half of cybersecurity leaders changed jobs by 2025, and 25% will move into entirely different roles due to work-related stress.

Proofpoint reports that 66% of CISOs feel at risk of burnout, and more than half report losing sleep due to cyber threats and the pressure of accountability.

Meanwhile, ISC2’s Cybersecurity Workforce Study shows the global cybersecurity workforce gap has grown to 4.8 million unfilled positions, the largest ever recorded.

That means CISOs are fighting a war without enough soldiers.

This pressure does not take a break. Neither do the people in the role. But they should.

I have personally spoken with CISOs who run on caffeine, adrenaline, fear of a breach, and very little sleep. They avoid vacations. They skip meals. They live in a constant state of high readiness.

Many tell me the same story. They do not feel they are allowed to rest.

The CISO Stress Spiral

Most CISOs are stuck in a cycle that I call the perpetual crisis posture. Even when nothing is happening, something is happening somewhere. A vulnerability is being exploited. A phishing campaign is underway. A third party is compromised. Because of that fear, CISOs live like they are always minutes away from a crisis.

It impacts everything. Decision making. Sleep quality. Emotional balance. Overall mental and physical strength. A Nominet study found that 32% of CISOs believe their job negatively impacts their mental or physical health, and 17% use alcohol or medication to manage the pressure.

The stress levels in this field are no longer acceptable. They are unsustainable.

The Paradox of Cybersecurity Leadership

CISOs protect their companies, customers, and data. They fight off attackers we never see. They mitigate risks the board never hears about. They carry the burden of knowing that one mistake can make headlines.

Yet, in all of that responsibility, most CISOs forget one thing. Their own health.

Imagine if a pilot, surgeon, or first responder regularly worked in a state of exhaustion. That would be unacceptable. Yet we expect it from cybersecurity leaders.

This has to change in 2026.

A Shift Toward Human Centered Cyber Leadership

Healthy CISOs perform better. That is not opinion. It is measurable.

Better sleep improves analytical thinking. Lower stress leads to clearer judgment. Physical activity improves cognitive processing. Leaders who take care of themselves communicate more effectively, mentor their teams better, and respond to incidents more calmly and decisively.

A strong CISO equals a stronger, more resilient organization.

If we want better security outcomes, we need healthier people leading security.

Simple, Realistic Ways CISOs Can Protect Their Health in 2026

Build daily health habits

Even 10 to 15 minutes of walking, stretching, breathing exercises, or quiet time can reduce cortisol levels and sharpen focus.

Set boundaries

CISOs should have at least one hour per day where they silence notifications and disconnect. The world will survive it.

Delegate

Modern security programs need deputies and trusted team members. No more hero mentality. It is a team sport.

Prioritize sleep

Lack of sleep leads to poor judgment, slower reaction time, and lower resilience. A well-rested CISO is a better CISO.

Seek peers and mentors

Private CISO communities, roundtables, and trusted networks can provide emotional support and a safe place to offload stress.

Ask leadership for help

If more resources, training, coaching, or clarity are required, speak up. A healthy conversation is always better than an unhealthy leader.

It Starts With You

As we prepare for RSAC 2026 Conference, here is the key message. Cyber resilience starts with human resilience. CISOs cannot be warriors around the clock. They cannot sacrifice sleep, health, and peace of mind without consequences. They cannot defend the world if they cannot defend themselves.

I encourage every CISO in 2026 to put your health at the top of your priority list. Not second. Not when things slow down. Not someday.

If you are stronger, your team will be stronger. Your decisions will be sharper. Your organization will be safer.

The threats will continue to evolve. The challenges will keep coming. But a healthier, more grounded CISO will always be better equipped to lead the fight.

Take care of yourself. We need you at full strength.