Why Sobriety Matters: Mental Health and Wellness in Cybersecurity
- Joan Goodchild
- Jul 29
- 5 min read
During this "Dry July," we wanted to feature a post from guest author (and wonderful human) Joan Goodchild, who interviewed several infosec community leaders about the importance of mental health and wellness in our industry.
In cybersecurity, vigilance is part of the job. But what happens when the vigilance never turns off?
For many in the industry, the line between performance and survival is wearing thin. Long hours. Global threats. High stakes. The cost is often invisible... until it shows up in chronic stress, burnout, or unhealthy coping mechanisms.
According to research conducted by Tines, more than half of cybersecurity professionals said they’ve experienced burnout, and a staggering 91% acknowledged that mental health challenges have impacted their job performance. These aren’t isolated struggles. They’re signals that the system is unsustainable.
And for some, sobriety is one way to take back control.
A Field on the Edge
Josh Turley, a board member of Mental Health Hackers, doesn’t sugarcoat it.
“Cybersecurity is like a hamster wheel that never stops,” he says. “It’s one of the best things about working in this industry, but also one of the worst.”
That intensity—relentless threats, late-night incident calls, and the fear of making one wrong call—adds up.
“Pressure is closing in on cybersecurity professionals from all sides,” says George Kamide, founder of Mind Over Cyber. “Macro trends, like layoffs across the tech sector, or claims that AI will replace defenders' roles, have many anxious about job security.”
Peter Coroneos, founder of Cybermindz.org, points to a deeper neurological toll.
“The absence of closure or perceived resolution means the nervous system never truly ‘powers down.’”
Without time to recover, he says, people default to survival strategies, including substance use.
The Role of Alcohol in an Always-On Culture
Cybersecurity isn’t the only high-stress industry where alcohol is a normalized escape. But the combination of pressure, visibility, and social expectation makes it uniquely fraught.
“When leaders or respected peers speak candidly about choosing to cut back or abstain - not from shame, but for clarity and health - it gives others permission to examine their own relationship with substances,” says Coroneos.
The Tines study also found that 19% of cybersecurity professionals consume more than three drinks per day, exceeding CDC guidelines. And with professional events often built around cocktails and craft beer, saying no can feel like stepping outside the tribe. That can be challenging at times, particularly at security conferences and events where alcohol seems ever-present. But for those who want to keep their sobriety intact, avoiding alcohol is non-negotiable.
“I knew there was alcoholism on both sides of my family, and I'd fought depression for a while, so I just decided not to even start,” says Kamide. “Sobriety is sometimes too big or too abstract for people to take on. But I think if we encourage reflection, people can come to better conclusions about what is stimulating or generating stress in their lives.”
Still, stigma lingers. Turley puts it simply: “It shouldn’t be a stigma to talk about it or approach someone who is displaying unhealthy habits. We need to normalize talking about it with open dialogue, make sure that leaders can show empathy when they see someone displaying potentially harmful habits, and also make sure that anyone struggling gets the help they need so they can determine if there is a root cause to their issue.”
From Clarity to Capability
Sobriety, for many in the field, becomes more than a lifestyle decision. It’s a professional strategy. Without alcohol interfering with sleep, mood regulation, or energy levels, the path to sustainable performance becomes clearer.
“Being healthy, staying (mostly) sober, and getting enough exercise does improve almost every part of your life,” says Turley, who has seen the benefits firsthand after adopting a healthier lifestyle.
The research backs it up. Sleep disruption, anxiety, and emotional fatigue are closely tied to both substance use and burnout. For cybersecurity professionals, this combination can impair judgment, delay response time, and increase the likelihood of costly mistakes. Staying sober doesn’t just support mental health; it protects cognitive resilience and sharpens long-term decision-making.
Peter Coroneos, who works with cyber teams across the globe, emphasizes the importance of this connection. “Sobriety, or even ‘mindful reduction,’ is not about moral virtue,” he says. “It’s about reclaiming clarity, emotional regulation, and sustainable energy to replenish our inner reserves so we can be the best professionals we can be.”
For many professionals in cybersecurity, mental sharpness isn’t a bonus... it’s essential. The ability to detect patterns, make high-pressure decisions, and manage risk hinges on clarity and focus. But when stress builds and unhealthy coping mechanisms (like alcohol use) come into play, that edge dulls.
“Self-awareness is probably the most underrated quality in any field, cybersecurity or otherwise,” says Kamide. “Just as you cannot perform well in the gym or athletics without awareness of body movement, I think we'd be hard pressed to believe that we can perform well in a cognitively demanding field without understanding how our minds are operating.”
Mental Health and Boundaries that Actually Work
Another benefit of sobriety for mental health? Boundaries.
When drinking is off the table, late nights and emotionally draining social obligations can be, too. For professionals in a high-alert industry, this can create space for healthier routines: earlier bedtimes, fewer sleep disruptions, and more restorative downtime. The result is a work-life balance that isn’t just aspirational, but achievable.
Coroneos encourages teams to reframe rest and recovery as performance tools, not indulgences. “We love to work with leaders who are happy to recast always-on into ‘on when we need to be, but able to switch off at will.’”
This is where Sober in Cyber steps in, not just as a social alternative, but as a potential cultural shift. By providing alcohol-free spaces at events and creating community for sober professionals, the initiative helps people stay committed to their wellness goals while staying connected to the industry they care about.
Building a Culture That Doesn’t Just Cope, But Cares
The cybersecurity profession prides itself on precision, discipline, and mission. But resilience isn’t built in the chaos. It’s built in rest, in reflection, in the ability to reset, and in communities that support that journey.
Sober in Cyber exists to make that easier.
Founded in 2023, the initiative has created a sober community where defenders can connect without the expectation to drink, decompress without numbing, and belong without compromising their wellness. And it’s part of a broader cultural shift.
A 2024 NCSolutions survey found that 41% of Americans planned to drink less in the coming year, echoing a larger move toward mindful consumption across industries.
For those ready to reevaluate their own relationship with alcohol, or just their approach to self-care, there’s no better time to start.
“You don't wait until you're injured to start exercising,” says Kamide. “You start exercising to build the strength and well-being to move well in the world.”
About the author:
Joan Goodchild is a veteran journalist, editor, and writer who has been covering business technology and cybersecurity for more than a decade. She has written for several publications and previously served as editor-in-chief for CSO Online.