Cybersecurity Awareness Month is coming to an end, and over the past few weeks, we’ve explored ways to protect our data, devices, and digital spaces. But there’s an often-overlooked part of cybersecurity: the people behind the screens.
Cybersecurity can sometimes feel like a never ending task. The rules keep changing, new threats appear overnight, and advice can seem to contradict itself. It’s no wonder so many of us feel a little overwhelmed at times. Rather than deny that feeling, maybe it’s time we acknowledged it and talked about the very real link between mental health and cybersecurity.
Every day, we’re inundated with password reminders, software updates, phishing warnings, and multi-factor prompts. It’s easy to feel lost in the chaos, a bit like Alice falling down the rabbit hole. This constant vigilance can lead to what has been called cyber fatigue, a sense of mental exhaustion caused by information overload and the fear of making a mistake. Research shows that the more frequently we’re interrupted by security alerts or required to follow complex procedures, the easier it is to click a suspicious link or reuse a weak password. Stress, anxiety, and overload make us more vulnerable, whereas a calm, intentional digital mindset environment makes us more alert to security threats and better equipped to handle them thoughtfully.
But cyber stress doesn’t just come from work or school; it extends into our personal lives, where digital noise and constant comparison quietly drain our wellbeing. We scroll through carefully curated images on social media, feel the pressure of FOMO (fear of missing out), and compare our daily lives to highlight reels from people we sometimes don’t even know. Meanwhile, ads remind us of what we don’t have, notifications demand our attention, and the digital world keeps us connected, but not always grounded.
The pressure to stay connected, respond instantly, or present the best image of your life adds a silent weight to our mental load. By practicing digital wellbeing, consciously managing how and when we engage with technology, we can find a better balance between our minds and our machines. It’s a good practice to dedicate some time every now and then to reset and unplug. Silencing non-urgent notifications, limiting screen time for non-essential tasks, and setting boundaries between work, study, and personal online activity can improve focus and lower stress.
Protecting our data starts with protecting ourselves. Here are a few ways to support your mental wellbeing while staying cyber smart:
- Take mindful breaks: Step away from screens regularly to reset your focus. Regular digital detox can help clear your mind and boost creativity.
- Simplify your setup: Use password managers and keep systems up to date to reduce mental clutter. (You can find tips in our SPARCS Topic of the Week articles.)
- Be kind to yourself: Everyone makes mistakes; what matters is learning and improving. Just because other people do things differently, it doesn’t mean they are better, or more important.
- Reach out: UMD prioritizes wellbeing through the Counseling Center and other resources. Don’t hesitate to use them.
Cybersecurity can sometimes feel strange, overwhelming, or endless; and that’s okay! We all experience difficult times, but we are all humans, and as such, we must support each other.
Empathy and clear communication make cybersecurity approachable. When people feel safe admitting they clicked a link or opened a suspicious attachment, incidents can be contained faster, and lessons learned without blame. Cybersecurity is a team effort, not a test of perfection. People make mistakes, and that’s how we learn.
Digital safety isn’t only about keeping systems secure; it’s about creating a culture where people feel supported, informed, and valued, even when the world seems a little upside down. Because in the end, the best defense isn’t just stronger passwords or better firewalls, it’s a community that looks out for one another, both online and off.