Part 1
Stress & anxiety
The performance curve, the signs to watch for, why our industry is exposed, and everyday controls: organising your time, finding your triggers and getting the basics right.
// what's inside
Four threats. Plenty of patches.
Practical, plain-English, and written for people who work in security.
Part 2
Burnout
How burnout differs from stress, what causes it at work, four workstreams for recovery, and a "go-bag" of small things that make you feel more human.
Part 3
Imposter syndrome
The thoughts that sound like truth but aren't, why it thrives in cyber, and two worksheets for fighting back: the BS List and the Cookie Jar.
checklistsworksheetsbreathing & groundingtrigger loghelplines
// break glass
Need to talk now?
Free, confidential support. Tap to call or text.
In immediate danger?
Call your local emergency number: 999 (UK) · 911 (US/Canada) · 112 (EU) · 000 (Australia).
Samaritans UK & ROI
24/7, free, for anyone who's struggling.
Shout UK
Free, 24/7, confidential support by text, anywhere in the UK.
988 Lifeline US/Canada
24/7 suicide & crisis support.
Crisis Text Line US
Free, 24/7 support by text, WhatsApp or web chat.
Lifeline Australia
Free, 24/7 crisis support by phone, text or web chat.
Anywhere else
Find A Helpline lists free, verified helplines worldwide by country and topic. Befrienders Worldwide lists emotional support centres around the world.
Other support
- Your EAP. Many employers offer free, confidential counselling through an Employee Assistance Programme. Ask HR.
- Your GP / doctor. A good first stop for stress, anxiety or burnout that won't shift.
Numbers checked November 2026. Services change, so verify for your country.
// about
About the guide
Self Pwning started life as a talk by Sam Macdonald on mental health in cyber security. This field guide turns that talk into something you can keep: the ideas, the warning signs, and the worksheets, in a format you can read on your phone or print and pass on.
It's free to share. Print it for your team, leave it in the break room, or send it to someone who needs it more than you do.
This guide is written by a security person, not a mental health professional. It's not a substitute for professional help. If you're struggling, please talk to a GP, doctor or therapist.
// coming soon
Updates & tools
New tools, updates and the latest version of the guide will live here. Want to adapt or translate the guide for your team?
Email mehello [at] selfpwning [dot] com
or message me on LinkedIn