Introduction
In fields that require constant analysis, critique, and problem-solving—such as cybersecurity, auditing, and quality assurance—there’s a unique form of burnout that many professionals experience: destructive fatigue. Unlike traditional burnout, which is often tied to excessive workload, destructive fatigue stems from the mental toll of constantly tearing things down without opportunities to build. This can lead to cynicism, disengagement, and a loss of motivation, making even the most skilled professionals feel stuck in a cycle of negativity.
I have been suffering from this the last few years and didn’t know until I entered what I was feeling into ChatGPT. I knew that I was growing tired of breaking things and essentially telling developers that their babies were ugly but I didn’t know why. Putting how I was feeling into ChatGPT opened my eyes to the problem and also helped me down the path to a solution.
I am not trying to disparage what I do for work, I truly love what I do but it does take a toll on me. I think information security in general has this problem and why I hear so many people in industry fighting the urge to quit and start a hobby goat farm(maybe that’s just me). When I was a teenager I did a few trade jobs, and there was always a great sense of accomplishment when we’d finish a building. We drive by buildings to this day that I helped build during that time, and my wife hates that I remind her that I helped build it. I do feel like we can have that sense of accomplishment in pentesting, though it’s a little more short lived. At Redpoint we celebrate finding hard vulnerabilities by sharing in Slack what we find and how we figured it out or as examples in trainings that we give. I have worked at other places where I think everyone was so used to finding vulnerabilities or were suffering from fatigue that they didn’t care about finding cool stuff, and it was just viewed as more work to put another issue into Jira.
I know some of my symptoms include cynicism and loss of motivation. It’s hard to be positive and to keep pushing in the job after seeing some of the things I’ve seen relating to code and applications. It does make me feel at least a little bit safe that LLMs have a few years to go before they will replace all of us. Another symptom I have noticed is increased levels of imposter syndrome. There is always a certain level of imposter syndrome for me, but I’ve definitely felt it increase during this fatigue. I have also suffered from avoidance or procrastination. This has more effect on things outside of work like the need to clean out the garage or fix my son’s door that has been off for over a month (sorry, dude).
Although without really knowing I was also executing some solutions that were recommended. At Redpoint we do get time to code which I have noticed is the easiest work for me to stay focused and motivated. Coding is a great way during work to help overcome destructive fatigue. Outside of work the best thing I did for help was to start building myself by weight lifting. I originally started to lift for the physical benefits but I have now found that it has an even more positive effect on my mental health. I really feel lost on days where I don’t get to workout in the morning. It just puts me in such a better mood to handle the day, and I think my wife and kids would also agree. Additionally, mountain biking provides the same benefits, allowing me to get outdoors, break a sweat, and soak up Vitamin D. The only downside is it’s seasonal, and I am not ready to fat bike in the snow. As I look back over the last year or so, there were also home projects like building shelves for the garage or a pergola for the backyard that helped me break away from the destructive fatigue of work.
At the end of the day we all deal with a lot of stress and we need outlets or else it will bottle up and slowly kill us. These things have helped me, I know some people don’t want anything to do with weight training or going outside, so just do you, but find something that can help overcome the destruction. Side note, I know there is a lot of crossover in these symptoms with depression. I am not a doctor and neither is ChatGPT if you feel truly depressed seek medical help. I asked ChatGPT for symptoms and solutions for destructive fatigue and below is a list of those. This list helped me see that some of my issues were a result of fatigue and not because I suck as a human.
Signs and Symptoms of Destructive Fatigue
Destructive fatigue manifests in various ways, affecting mental, emotional, and physical well-being. Here are some common signs:
Mental & Emotional Signs:
- Lack of Motivation – You no longer feel excited about your work or personal projects.
- Cynicism or Jadedness – You find yourself believing that all code is bad and security is hopeless.
- Mental Exhaustion – You struggle to focus, often zoning out even during important tasks.
- Loss of Interest in Building – Coding and creative pursuits no longer feel fulfilling.
- Feeling Stuck in a Negative Loop – You see problems everywhere but feel powerless to change them.
- Irritability & Short Temper – Even minor issues feel frustrating and overwhelming.
Physical Signs:
- Constant Fatigue – Waking up tired, even after a full night’s sleep.
- Sleep Problems – Insomnia or difficulty staying asleep due to stress.
- Body Aches & Tension – Particularly in the shoulders, neck, and back from prolonged screen time and stress.
- Digestive Issues – Chronic stress can lead to appetite changes, nausea, or stomach pain.
- Increased Heart Rate or Anxiety Symptoms – Feeling on edge, like your nervous system is in overdrive.
Behavioral Signs:
- Procrastination & Avoidance – Putting off security assessments or delaying reports.
- Doomscrolling or Excessive Screen Time – Using social media or distractions as an escape.
- Loss of Hobbies or Interests – No longer engaging in things you used to enjoy.
- Neglecting Health or Fitness – Skipping workouts or eating poorly.
Why Destructive Fatigue is Harmful
If left unchecked, destructive fatigue can have long-term consequences, both personally and professionally:
- Reduced Work Performance – Fatigue affects concentration, leading to overlooked vulnerabilities or mistakes.
- Career Dissatisfaction – The constant cycle of breaking things without creating can make a once-passionate job feel empty.
- Mental Health Decline – Persistent stress can contribute to anxiety, depression, and burnout.
- Physical Health Problems – Chronic fatigue and stress-related ailments can take a toll on the body.
- Strained Relationships – Irritability and disengagement can impact both professional and personal relationships.
How to Overcome Destructive Fatigue
The key to overcoming destructive fatigue is balancing critique with creation and stress with recovery. Here are strategies to help:
1. Shift Focus from Breaking to Building
- Work on personal coding projects that allow for creativity.
- Contribute to open-source tools or build scripts that improve security workflows.
- Explore anything that fuels curiosity.
2. Engage in Hands-on Creativity
- Try woodworking, 3D printing, or music production.
- Experiment with digital art, graphic design, or photography.
- Build something physical—tangible projects can be more rewarding than digital ones. (Build that deck your spouse has been bugging you about)
3. Prioritize Physical Activity
- Weightlifting (especially if you enjoy it) can provide structure and a sense of progress.
- Consider activities like martial arts, climbing, or cycling that challenge both mind and body.
- Even simple habits like daily walks can help reset your mental state.
4. Redefine Your Role in Security
- Focus on mentorship and teaching—help developers improve security proactively.
- Transition into purple team or security engineering roles, where you help build defenses.
- Engage in threat modeling or DevSecOps to move from finding problems to solving them.
5. Set Boundaries and Reduce Mental Load
- Limit work outside of work—disconnect from security discussions after hours.
- Avoid excessive doomscrolling and security drama on social media.
- Take structured breaks throughout the day to reset your focus.
6. Connect with Like-Minded People
- Join or start a local maker space, coding club, or security meetup.
- Play cooperative games, board games, or join a D&D group—something collaborative.
- Spend time with people outside of tech to shift your perspective.
Final Thoughts
If you’re in a role that focuses heavily on critique, it’s essential to balance that with creation and progress. Recognizing destructive fatigue is the first step in preventing burnout and keeping your passion for security (or any field) alive. Whether it’s coding, lifting weights, building things, or shifting your role, finding ways to build instead of just break will help restore your energy and motivation.
References
- Maslach, C., & Leiter, M. P. (2016). Burnout: The Cost of Caring. Psychology Today.
- Newport, C. (2016). Deep Work: Rules for Focused Success in a Distracted World. Grand Central Publishing.
- Selye, H. (1976). The Stress of Life. McGraw-Hill.
- McGonigal, K. (2015). The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It. Avery.
- National Institute for Occupational Safety and Health (NIOSH). (2019). Job Stress & Occupational Health Report.