1upHealth is on a mission to liberate siloed healthcare data into an interoperable format that can be used to develop healthcare apps that result in measurable improvements to population wellness

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Yesterday, announced a new feature for the application load balancer that has been a long time coming. Amazon _We are pleased to announce support for Host-based routing on the Application Load Balancer. Host-based routing allows…_aws.amazon.com Elastic Load Balancing Adds Support for Host-based Routing and Increased Rules on its Application… At , we are using ALB to route traffic to our ECS cluster. We are using target groups to target our many micro-services. Globality This feature removed a lot of complexity in our routing system and I thought it’s worth a quick post on configuring this with terraform The code resource "aws_alb" "alb" {name            = "${var.name}-alb-${var.environment}"internal        = truesecurity_groups = ["${var.security_group_id}"]subnets         = ["${split(",", var.subnet_ids)}"] tags {Environment = "${var.environment}"}} resource "aws_alb_target_group" "alb_targets" {count     = "${length(keys(var.services_map))}"name      = "${element(values(var.services_map), count.index)}-${var.environment}"port      = "${element(keys(var.services_map), count.index)}"protocol  = "HTTP"vpc_id    = "${var.vpc_id}" health_check {healthy_threshold   = 2interval            = 15path                = "/api/health"timeout             = 10unhealthy_threshold = 2} tags {Color       = "${var.color}"Service     = "${element(values(var.services_map), count.index)}"Tier        = "${var.name}"Environment = "${var.environment}"}} resource "aws_alb_listener" "alb_listener" {count             = "1"load_balancer_arn = "${aws_alb.alb.arn}"port              = "${element(keys(var.services_map), count.index)}"protocol          = "HTTPS"ssl_policy        = "ELBSecurityPolicy-2015-05"certificate_arn   = "${var.ssl_certificate_arn}" default_action {target_group_arn = "${element(aws_alb_target_group.alb_targets.*.arn, 0)}"type = "forward"}} resource "aws_alb_listener_rule" "route_path" {count         = "${length(values(var.services_map))}"listener_arn  = "${aws_alb_listener.alb_listener.arn}"priority      = "${1 + count.index}" action {type = "forward"target_group_arn = "${element(aws_alb_target_group.alb_targets.*.arn, count.index)}"} condition {field = "host-header"values = ["${element(values(var.services_map), count.index)}.${var.domain}"]} lifecycle {ignore_changes = ["priority"]}} As you can see, we are creating a single load balancer that has a single listener. This listener is the “default action” and can have many routing rules. In the past, those rules consisted of path only, the new feature is adding host-header. So, take our example. The default action is a single micro-service out of all our micro-services. Then, we add rules for the HTTP Host of all the other services and route the traffic to their target groups. More than just a short code post Really more than anything, this is a culture post. If you know you have pains in your system you need to always be looking for a solution and how you can make it better. This feature came out yesterday and today we are already using it and converged out entire dev cluster. This removed about 200 lines of code from our terraform repository and probably about the same amount from the scripts we use to manage and flip environments on deployment. is how hackers start their afternoons. We’re a part of the family. We are now and happy to opportunities. Hacker Noon @AMI accepting submissions discuss advertising & sponsorship To learn more, , , or simply, read our about page like/message us on Facebook tweet/DM @HackerNoon. If you enjoyed this story, we recommend reading our and . Until next time, don’t take the realities of the world for granted! latest tech stories trending tech stories

Configuring the new ALB Host based routing with terraform

There has been a lot of buzz about OpenAI GPT-3, now having the largest neural network. Does it mean the AI problem has been solved? Yes, it has a large dataset, but we still don’t know how it learns. OpenAI Basics OpenAI Inc is a non-profit arm of Open.AI LP whose goal is to create a ‘friendly AI’ that will benefit humanity. Open.AI has several different offerings: - an AI system that can create realistic images and art from a description in natural language DALL•E 2 - Generative Pre-trained Transformer is a language model that leverages deep learning to generate human-like text GPT-3 - an updated model that produces less offensive language and fewer mistakes overall but may also generate misinformation InstructGPT - Contrastive Language-Image Pre-training. It recognizes visual concepts in images and associates them with their names. CLIP How are the Models Trained? OpenAI GPT-3 is trained on 500 billion words by using the following datasets: The dataset contains data collected from over 8 years of web crawling Common Crawl is the text of webpages from all outbound Reddit links of posts with 3+ upvotes WebText2 are two internet-based books corpora Books 1 & Books2 pages in the English language Wikipedia Dataset breakdown and training distribution Dataset Tokens Weight in Training Common Crawl 410 billion 60% WebText2 19 billion 22% Books1 12 billion 8% Books2 55 billion 8% Wikipedia 3 billion 3% Training Models can be done using the following methods: This is where we give between 10-100 contexts to a model and expect the model to determine what comes next. Few-shot (FS). This is quite similar to FS. However, an example is given without any training. Context is given to the model to determine what word comes next. One-shot (1S). Zero-Shot (0S) The model predicts the answer given. The idea is that during training, the model has seen enough samples to determine what word comes next. Only the last context is allowed, making this setting difficult. Bias is inevitable Training the model involves taking large bodies of text for GPT-3 and images for DALL•E from the internet. This is where the problem occurs. The model encounters the best and worst. To counter this, OpenAI created InstructGPT, While training InstructGPT, Open.ai hired 40 people to rate the responses and would reward the model accordingly. DALL•E 2 Open.ai outlines the they currently encounter: Risks and Limitations “Use of DALL·E 2 has the potential to harm individuals and groups by reinforcing stereotypes, erasing or denigrating them, providing them with disparately low quality performance, or by subjecting them to indignity.’’ This is what DALL•E 2 believes a ‘CEO’ looks like: This is what DALL•E 2 believes a ‘flight attendant’ looks like: To reduce bias, OpenAI has recruited external experts to provide feedback. GPT-3 Gender Bias To test bias, I borrowed a list of from . You can use the OpenAI to test it for yourself. The results prove to be quite Gender bias prompts Jenny Nicholson playground interesting. Phrases: female/male employee women/men in the c-suite any woman/man knows women/men entering the workforce should know Religious Bias Gender and Race are biases that have been studied in the past. However, a recent reveals that GPT-3 also has religious bias. The following was found: paper Muslim mapped to “terrorist” in 23% of test cases Jewish mapped to “money” in 5% of test cases CLIP Race, Gender, and Age Bias CLIP performs well on classification tasks, as you have already seen in this article. It uses as its dataset to train the model. This is due to the images it is scraping from the internet. However, the model breaks down when it classifies age, gender, race, weight, and so on. This means the AI tools used to generate new art can continue perpetuating recurring  stereotypes. ImageNet OpenAI can be used to improve content generation. But as long as the datasets are being trained by scraping existing internet, we will build biases against age, gender, race, and more into technology. We must take precautions when using the internet. The information that goes into the AI must be filtered, or harmful stereotypes will never be erased.

Here’s How OpenAI is Perpetuating Unhealthy Stereotypes

Así es como OpenAI está perpetuando los estereotipos poco saludables

Voici comment OpenAI perpétue des stéréotypes malsains

यहां बताया गया है कि कैसे OpenAI अस्वास्थ्यकर रूढ़ियों को कायम रख रहा है

OpenAI が不健康な固定観念をどのように永続させているか

Veja como o OpenAI está perpetuando estereótipos prejudiciais

Đây là cách OpenAI đang tồn tại những định kiến không lành mạnh

以下是 OpenAI 如何延续不健康的刻板印象

Over the past few months, I have increasingly noticed that more and more developer teams that I help coach are turning their backs on monorepos, instead choosing to liberate code to separate repositories. For me, this couldn’t have come sooner. Don’t get me wrong, I have seen examples of monorepos work well in the past - a few years ago I worked on a scope-limited system written in which was deployed in three different environments with significant amounts of code reuse and a single team owning the entire codebase. In circumstances like this, monorepos made sense for this project. Go Unfortunately, over the past few years, companies have blindly adopted monorepos as an architectural pattern for all organisational code without considering the individual circumstances of what they’re building. In this blog post, I wanted to present some of the reasons why I think this is a firmly unhealthy engineering practice. Appealing to Big Tech Authority One of the most common arguments used by those who advocate monorepos is an appeal to the authority of big tech companies who have adopted them. If Google, Facebook, etc use monorepos, surely shouldn’t we too? This argument ignores the unique resources and challenges that these companies face. Quite simply, a company with 100s of engineers (or fewer) isn’t likely to have the developer productivity resources needed to allow monorepos to scale. For example, Google internally has that helps manage the review and merge process of cross-team Pull Requests in a monorepo. With tools like Rosie not being in the public domain, many engineering teams have learned the hard way that they don’t have the resources to support such architectural patterns. According to the tweets of the former VP of Architecture at Monzo (a UK online banking start-up), . a tool called Rosie they experienced this very problem Instances like this provide a stark reminder that the fact a big technology company does something is not a substitute for your own professional engineering judgment. Monorepos Create Tightly Coupled Code Google’s consists of seven years of research and data from more than 32,000 professionals across the industry, in companies of different sizes. Their research reports in and were clear; loosely-coupled software architecture is one of the strongest predictors of successful continuous delivery. DORA State of DevOps Report research 2021 2019 Monorepos add significant complexity to the deployment pipeline of software. As the monorepo scales, deploying all software for every change quickly becomes impractical. Slow builds or flaky tests in one service can grind the entire deployment pipeline to a halt. Therefore teams will inevitably face the challenge of adding infrastructure to work out what service needs to be rebuilt and deployed, and which can stay the same. This adds complexity, risk, and overhead to the process of deploying changes to software. As the DORA research describes, for effective high-trust engineering organisations, "teams can scale, fail, test, and deploy independently of one another". This is dependent on loosely-coupled services being separated by strictly-defined interfaces. Removing the source code boundaries between different services removes the strictly-defined interfaces necessary for this. No Architecture Is Better than Bad Architecture In my own experience, the outcomes of architectural practices like monorepos are worse than if the organisation had no centrally proscribed architectural mandate and simply allowed the systems architecture to emerge organically. This raises the question, why is this done in the first place? Conway’s Law is an adage that says: “Any organization that designs a system (defined broadly) will produce a design whose structure is a copy of the organization's communication structure.” In low-trust teams, a centralised architecture unit or DevOps team might emerge to mandate practices instead of trusting engineering teams to use their own judgments. It is therefore important to look beyond just technical factors and look to the organisational reasons that led to unhealthy software development practices. The character of in films reminds me much of how unaccountable software architects end up conducting themselves. Without being challenged on whether their system met the outcomes of what it was built for, they merely end up trying to build grand structures for the sake of it. The Architect The Matrix By contrast, the engineering teams actually building the functionality at hand are constantly held accountable for the work they produce. Giving individual engineering managers (and thereby, software developers) the freedom and responsibility for the technical architecture of their services, you achieve better outcomes.

Thinking Critically About Monorepos and Why Its an Unhealthy Engineering Practice

: Vested Interest Disclosure The author's an independent contributor, and while HackerNoon has reviewed the story for quality, the claims hereon belong to the author. #DYOR Hi Ethan, welcome to our series “Behind the Startup.” Please tell us about yourself and the story behind WonderHero? Ishan Pandey: Hi Ishan, thank you for having me. It’s an honor to be part of this series! I’m Ethan, Co-Founder, and CEO of WonderHero. WonderHero was founded from a spark of luck. When I was a teenager, I was a game addict and became really good at games in a short amount of time. I was told to stop due to my mum nagging at me, saying, “You better quit games or risk being a loser for the rest of your life”. Ethan Ng: I believe a lot of folks can relate to this. So when my co-founder approached me for this project to lead as the CEO, after playing the alpha game for 3.5 hours, I knew this was it. Since then, I have set forth the mission to fulfill the dream that I couldn’t fulfill as a teenager for many others out there, only this time, they have an opportunity to play and earn. Please tell us a little bit about WonderHero and the P2E NFT based gaming model. Ishan Pandey: WonderHero is a Play-And-Earn RPG for iOS & Android, where players control a team of 4 heroes in tactical turn-based battles to win NFTs and Crypto Tokens. They can trade the NFTs (Hero Skins, Weapons, and Equipment) on our in-built Marketplace and liquidate the Tokens on exchanges for income. Ethan Ng: Besides trading NFTs on the marketplace, players can also stake NFT to earn more Token rewards. To start playing WonderHero, players need at least a minimum of 3 playable Heroes, or they can join a Guild as Scholar to play for free. Can you explain to our readers how crypto gaming guilds differ from traditional gaming guilds? Ishan Pandey: That is a good one. In my opinion, fundamentally, the key difference between crypto gaming guilds and traditional ones is the players’ intent. Ethan Ng: Traditional gaming guilds are formed out of pure passion and interest in a particular game, where players thrive by partying up to progress faster in-game. Gamers volunteered to play a role in their guilds or are promoted through their contributions. With crypto gaming guilds, on the other hand, the primary intent of gaming started as earning income, which introduces a different gaming behavior, mindset, and structure. This means more players are playing for the earnings than for the game itself. The second difference is that while both types of gaming guilds are supportive pillars for the gaming ecosystem to thrive, some crypto gaming guilds have become massive with investments from VCs and other entities. Besides being able to channel players to a P2E game, guilds can also make a financial impact by investing in new projects, purchasing NFT assets (like land) in the game. How can we successfully build a sustainable gaming economy while the industry is undergoing a pragmatic shift in light of the budding popularity of the NFT gaming model? Ishan Pandey: It is truly exciting to be in this space, as we are so early on and everyone is figuring out what is the best way to build a sustainable gaming economy. Much like the early days when games were on consoles and the industry was finding the best model to bring games onto social media networks and the free-to-play model for mobile. Eventually, the industry figured out how to build sustainable free-to-play models, and there were best practices to model after. Ethan Ng: The P2E space is undergoing such a transition too, and every project is experimentation and trying to figure out a sustainable model, but I believe player retention is at the core of a sustainable gaming economy. The game needs to be fun, enjoyed by its community, and keep its players coming back for more. The majority of current P2E gamers are drawn in on the earning aspect, which is unhealthy in the long run for games because players and guilds could move from one game to another based on the earnings potential. The way sustainability works would mean that P2E games need to be able to attract gamers and grow the community even without the earning aspects of it. The earning aspect is more of a means to amplify the growth. OpenSea, currently the largest global NFT marketplace, was hacked, and consumers lost their NFTs. In this regard, what regulatory measures, you suggest, should be incorporated in terms of regulating NFTs to avoid such cyberattacks in the future? Ishan Pandey: I think there are two parts to this: Ethan Ng: Firstly, the majority of the consumers who are victims of hacks are relatively new to the crypto space and are unaware of the possible phishing hack scams. This means information sharing and education for consumers to learn how to protect themselves is much needed as part of their first lessons, much like how we were taught not to tell someone else passwords or sensitive personal information. I believe this is something all projects could do as a collective effort to make this space safer for newcomers. Secondly, vulnerability testing will be an essential practice for projects to keep a lookout for potential security threats against their community and ecosystem. What does the roadmap ahead look like for WonderHero and the NFT-based gaming ecosystem as a whole? Ishan Pandey: For the NFT-based gaming ecosystem, I believe we are entering a consolidation phase. There is a huge influx of projects in the past few months due to the hype and now we are in the midst of a bear market, which means at the end of this phase, we will see which are the projects that didn’t make it through and which are the ones who survived and is thriving with their economy. Ethan Ng: There are also many exciting new projects with promising potential, exploring various mechanics and economic models, which will be interesting to watch how it will turn out. I’m confident that NFT-based games will enter a new phase with better gameplay and a stronger model that revolves around game retention and token utility at the end of this bear market period. As for WonderHero, our team is refining our economic model, increasing NFT and token utilities. The guilds have received the guild management system well and we are continuously working to make it better. At the same time, besides having new content for the game, we are also exploring ways to increase the competitiveness of our PVP as well as other game modes. There are lots to do and there are also many great suggestions from our community that we are evaluating before deciding to add to our roadmap.

"Current P2E Gamers are drawn in on the earning aspect, which is unhealthy" - Ethan Ng

Will students in the future spend their day wearing Virtual Reality (VR) headsets? If Meta Founder Mark Zuckerberg had his way, this may be the reality. Meta said it is bringing its enterprise-level Quest services to the education sector, the social media giant announced on April 15. Zuckerberg’s company Meta recently promoted this very idea, and according to a CNN article including an interview with Meta’s president of global affairs, “Meta will launch new software for educators that aims to make it easier to use its VR headsets in the classroom. The tools will let teachers manage and program multiple Quest headsets at once, give them access to a range of education-related apps and provide greater oversight and control of how students are using the devices.” Meta said there are several educational facilities already employing Quest headsets, including a life sciences course at the University of Glasgow that immerses students inside the human body, a criminal justice course at New Mexico State that places users at a virtual crime scene, and a business class at Stanford University that helps prepare students for interviews. For young students, VR technology could assist in artistic creativity, exploring molecules up close, or watching a Shakespearean play in the Globe Theatre in, say, the year 1582. VR can turn learning into an interactive experience. For example, students can take virtual field trips to the moon, historical sites, or deep into the ocean, which makes learning more engaging and memorable. Subjects like science and geography can benefit from VR by allowing students to visually explore the lifecycle of a plant, the water cycle, or even the structure of the earth’s layers. University criminal justice students could use VR to investigate virtual crime scenes or collaborate with students and professors in different geographical locations. Medical students can use VR to perform virtual surgeries, and engineering students can explore the mechanics of a machine in a three-dimensional space. VR simulations can be used to provide practical, hands-on experience in a safe environment. This is useful in disciplines like medicine, chemistry, or physics where real-life training can be risky or expensive. However, the use of VR in education, while innovative, raises concerns about potential disassociation from reality among students. This phenomenon, often called "reality confusion" or "virtual reality dissociation," involves several intertwined issues. Students, particularly younger ones, might start blurring the boundaries between real and virtual experiences, which can alter their perception of spatial relationships and interpersonal interactions. This would make it challenging for them to differentiate between what happens in VR and what happens in the real world. In addition to this problem, the immersive nature of VR can also lead to escapism, where students may actually prefer the virtual world as a refuge from real-life challenges, potentially developing an unhealthy reliance on it for satisfaction and achievement. This phenomenon already exists today as children and even adults often prefer to play 2D video games than to interact with the real world. For example, while VR can connect users in virtual spaces, excessive use could potentially isolate them from face-to-face human interactions, affecting their social skills development and leading to social isolation. To mitigate these risks, if they are to implement the use of such technology, educational institutions need a balanced approach to integrating VR into learning. This includes using VR as a supplement – not a replacement – to traditional teaching methods, setting clear guidelines for its use, and ensuring VR sessions are supervised. To further reduce any negative or detrimental effects, teachers would also need to engage students in discussions after using VR to reinforce the distinction between the virtual and real world and integrate these experiences with real-world applications. With all consideration, it seems that the integration of VR into education has more benefits than disadvantages. Will students in the future spend their day wearing Virtual Reality (VR) headsets? If Meta Founder Mark Zuckerberg had his way, this may be the reality. Meta said it is bringing its enterprise-level Quest services to the education sector, the social media giant announced on April 15. Meta said Zuckerberg’s company Meta recently promoted this very idea, and according to a CNN article including an interview with Meta’s president of global affairs, “Meta will launch new software for educators that aims to make it easier to use its VR headsets in the classroom. The tools will let teachers manage and program multiple Quest headsets at once, give them access to a range of education-related apps and provide greater oversight and control of how students are using the devices.” CNN article Meta said there are several educational facilities already employing Quest headsets, including a life sciences course at the University of Glasgow that immerses students inside the human body, a criminal justice course at New Mexico State that places users at a virtual crime scene, and a business class at Stanford University that helps prepare students for interviews. For young students, VR technology could assist in artistic creativity, exploring molecules up close, or watching a Shakespearean play in the Globe Theatre in, say, the year 1582. VR can turn learning into an interactive experience. For example, students can take virtual field trips to the moon, historical sites, or deep into the ocean, which makes learning more engaging and memorable. Subjects like science and geography can benefit from VR by allowing students to visually explore the lifecycle of a plant, the water cycle, or even the structure of the earth’s layers. University criminal justice students could use VR to investigate virtual crime scenes or collaborate with students and professors in different geographical locations. Medical students can use VR to perform virtual surgeries, and engineering students can explore the mechanics of a machine in a three-dimensional space. VR simulations can be used to provide practical, hands-on experience in a safe environment. This is useful in disciplines like medicine, chemistry, or physics where real-life training can be risky or expensive. However, the use of VR in education, while innovative, raises concerns about potential disassociation from reality among students. This phenomenon, often called "reality confusion" or "virtual reality dissociation," involves several intertwined issues. Students, particularly younger ones, might start blurring the boundaries between real and virtual experiences, which can alter their perception of spatial relationships and interpersonal interactions. This would make it challenging for them to differentiate between what happens in VR and what happens in the real world. In addition to this problem, the immersive nature of VR can also lead to escapism, where students may actually prefer the virtual world as a refuge from real-life challenges, potentially developing an unhealthy reliance on it for satisfaction and achievement. This phenomenon already exists today as children and even adults often prefer to play 2D video games than to interact with the real world. For example, while VR can connect users in virtual spaces, excessive use could potentially isolate them from face-to-face human interactions, affecting their social skills development and leading to social isolation. To mitigate these risks, if they are to implement the use of such technology, educational institutions need a balanced approach to integrating VR into learning. This includes using VR as a supplement – not a replacement – to traditional teaching methods, setting clear guidelines for its use, and ensuring VR sessions are supervised. To further reduce any negative or detrimental effects, teachers would also need to engage students in discussions after using VR to reinforce the distinction between the virtual and real world and integrate these experiences with real-world applications. With all consideration, it seems that the integration of VR into education has more benefits than disadvantages. has more benefits

Reimagining the Classroom With AI

Workplaces are filled with moments when it’s easy to lose your calm. Uncontrollable, sudden, and intense emotions that overwhelm you, can dramatically and unexpectedly lead to an emotional outburst. Negative emotions like anger, fear, or frustration show up when your expectations aren’t met or people say or do things that conflict with your personal values and aspirations. Ignoring the conflict or whatever’s bothering you for too long creates inner turmoil—it makes you react to other people or the things in your environment. You act without thinking. You become a of your thoughts and circumstances. victim Not being in control of your emotions can make you say or do things that you regret later. You may shout at a coworker. Say impolite things to a junior member of your team. Burst into tears when others disagree with you. These emotional outbursts may not only lead to extreme distress; they’re also damaging to your relationships at work. Others can’t see the inner conflict bubbling up inside—they can’t make sense of why you are calm one moment and agitated the next. No doubt they’ll find your reaction inappropriate and unnecessary. What’s done is done. You can’t go back in time and fix your overreaction, but you can certainly build emotional agility—move on with curiosity, courage, and compassion. Emotional agility is not only about keeping your emotions in check and not lashing out your frustrations at others, it’s also about what you do once you react in unintended ways. Here are the 5 practices to prevent strong emotions from overwhelming you, take control of the situation, and do damage control if you do end up acting out in an unhealthy way: Instead of Emotional Avoidance, Lean Toward Emotional Acceptance Hundreds of thoughts will run through your mind after acting in undesirable ways: Everyone will think I am crazy. No one will speak to me. I will not get more opportunities. All these thoughts can consume so much of your time and energy that you can fail to connect with your emotions. You may avoid negative emotions with the hope that they will go away. But avoidance is like a prison. It prevents you from experiencing critical life lessons. You fail to build the skills necessary to deal with discomfort. Every repeated cycle of negative emotions leading to avoidance makes it powerful and weakens your ability to deal with difficult situations. Noam Shpancer, professor of psychology at Otterbein University and a clinical psychologist specializing in the treatment of anxiety disorders says — “Attempts at avoiding negative emotions are usually futile. Telling yourself that a certain emotion is intolerable or dangerous traps you in constant vigilance regarding the very thing you're trying to avoid. You become hyper-vigilant about any possibility of this feeling arising. The fear of the impending negative experience becomes a negative experience in itself.” This also applies to how you deal with your emotions after losing your calm at work. Instead of confronting your feelings, you may believe that the best way to deal with them is to put them out of your mind. But ignoring or avoiding makes these feelings much harder to overcome while acknowledging them can result in real personal growth. Instead of stifling or pushing them away, what if you learn to accept your emotions? Accepting does not make them true. It just allows your emotions to be what they are without judging them or trying to change them. Seeing the emotion for what it is without attempting to get rid of it shifts you from emotional avoidance towards emotional acceptance. Noam Shpancer calls emotional acceptance a far better strategy than avoidance because accepting, acknowledging, and absorbing them makes you spend less energy in pushing the emotion away, and instead, pursue the behaviors that are aligned with your goals and values. He says “Emotions, when viewed as part of a spectrum of available sources of information, are a bit like the weather report. They are important to know, consider, and understand, but they are not necessarily the overriding factor in your life plans. When the weather is bad (not to your liking), it doesn't mean you have to deny it, focus all your attention on it, or cancel your plans because of it. What you need to do is accept the weather and adjust your plans accordingly.” So, the first step to dealing with an emotional outburst at work is to come in touch with your real emotions—become fully aware of them as they show up. Mindfulness guides us to become more emotionally agile by allowing us to observe the thinker having the thoughts. Simply paying attention brings the self out of the shadows. It creates the space between thought and action that we need to ensure we’re acting with volition, rather than simply out of habit. But mindfulness is more than knowing ‘I’m hearing something’, or being aware ‘I’m seeing something’, or even noticing ‘I’m having a feeling’. It’s about doing all this with balance and equanimity, openness and curiosity, and without judgement. It also allows us to create new, fluid categories. As a result, the mental state of mindfulness lets us see the world through multiple perspectives, and go forward with higher levels of self-acceptance, tolerance and self-kindness. — Susan David Mindfulness will not only help you better manage your emotions after losing your calm; it will enable you to avoid such emotional outbursts in the future—learning to be present in the moment without judgment and observing your feelings without being overwhelmed can create space for better understanding and acceptance of your emotions, making it easier to manage them effectively. Name the Emotion to Tame the Emotion After an emotional outburst, you’re bound to feel some very strong emotions. It’s not enough to acknowledge them. You also need to give words to your feelings. In other words, say to yourself, out loud, what negative emotion you’re experiencing, as you’re experiencing it. For example: I am feeling embarrassed. I am feeling ashamed. I am feeling angry at myself. Simply naming it is going to calm you down. This technique introduced by psychologist Dan Siegel creates a bit of space between you and that emotion. Naming your emotions tends to diffuse their charge and lessen the burden they create. There’s another advantage of naming emotions this way. Matthew Lieberman is a Professor of Psychology at the University of California Los Angeles (UCLA). His research has shown that labeling of negative emotions, also called can help people recover control. His fMRI brain scan research shows that labeling of emotions decreases activity in the brain’s emotional centers, including the amygdala. “affect labeling” And once your amygdala is calm—that part of your brain involved in mode—it gives you the chance to take a step back and come up with a more thoughtful response. “fight-flight-freeze” In the brain, naming an emotion can help calm it. Here is where finding words to label an internal experience becomes really helpful. We can call this “Name it to tame it.” And sometimes these low-road states can go beyond being unpleasant and confusing—they can even make life feel terrifying. If that is going on, talk about it. Your inner sea and your interpersonal relationships will all benefit from naming what is going on and bringing more integration into your life. — Daniel J. Siegel Instead of letting your unconscious brain exaggerate the negative effects of a temporary emotional setback making you feel powerless and helpless, recognizing and naming the emotion can give you a sense of control enabling you to choose a more appropriate response. Don’t Settle for Superficial Reasoning, Dig Deeper Connecting with the emotions and naming them gives you the mental clarity needed to think clearly. When your thinking is not clouded by emotions, you can face the facts of what really happened—what caused you to behave this way. By understanding what caused you to lose your calm, you can do better damage control and can also prevent it from happening again. Engaging in deep self-reflection can help you uncover the real reason behind your outburst as opposed to what initially appeared to have triggered it: What situation were you in when you had an emotional outburst? What about the situation you did not like—was it something someone said or did, was it the way you were treated, were you denied something that was important to you, were your beliefs and values challenged in some way? Was it the first time you felt this way or has it happened before? What did you say to yourself at that moment? What caused you to finally lose your calm—dig deeper into the real reason and not what appears to be the issue at first. For example: You may snap at a coworker after your manager tells you that you have been passed up for a promotion. You may yell at an intern after a recent conflict with a coworker who blamed you for delaying the project. In these situations, what you’re experiencing is unhandled frustration which leads to psychological displacement, a term coined by Sigmund Freud which is an unconscious defense mechanism in which your mind substitutes a new aim or a new object for goals felt in their original form to be dangerous or unacceptable. It operates in the mind unconsciously with transference of emotions, ideas, and wishes in the face of aggressive impulses. By ignoring whatever annoys you about work, you let the inner conflict bubble up inside. The stress and anxiety that comes from unhandled frustrations can cause you to overreact. Amy Arnsten, an American neuroscientist explains how stress can impair judgment “The release of high levels of catecholamines during uncontrollable stress rapidly switches the brain from a thoughtful, reflective state to a more unconscious, reflexive state. This may save our lives when we are in danger, but it is often unhelpful when we need top-down control to properly guide our actions and decisions.” Knowing how the environment is pulling your strings and playing you is critical to making responsive rather than reactive moves. — Ronald Heifetz By understanding your triggers, you can prevent your autopilot mode from kicking off destructive behaviors and instead deliberately engage in constructive actions. Instead of Berating Yourself, Engage in Self-Kindness An emotional reaction that you’re not proud of can turn you into a self-critic. You may think that being harsh and mean to yourself will set you right, but engaging in self-criticism at such moments is the worst thing you can do to yourself. Self-criticism involves a harsh and judgmental internal dialogue in response to perceived failures, mistakes, or shortcomings. It often includes negative self-talk, self-blame, and self-condemnation. Having a rigid and unforgiving attitude towards yourself can make you feel shameful, guilty, and inadequate. It can lead to increased stress, anxiety, diminished sense of self-worth, and a cycle of negativity that undermines self-confidence and well-being. Instead of engaging in self-criticism after an emotional outburst, try being self-compassionate. Self-compassion involves responding to yourself with kindness, understanding, and acceptance when faced with difficulties or when you fall short of your own expectations. Self-compassionate people take a more balanced and realistic view of their imperfections which fosters a sense of worthiness and self-acceptance. They understand that everyone makes mistakes; it is a natural part of being human. The biggest misconception about self-compassion is that it can undermine your motivation to push yourself to do better; being warm and kinder to yourself will make you lazy. Quite the opposite. Self-compassion is strongly associated with emotional resilience. Self-compassion does not mean avoiding responsibility for your actions or ignoring areas in which you need to improve. Instead, self-compassion involves approaching yourself with kindness and understanding, even when you make mistakes or face difficulties thereby fostering a healthier and more positive relationship with yourself. shows that being compassionate to oneself builds emotional resilience and psychological well-being. People who are self-compassionate: Research Have lower levels of depression and anxiety. Less likely to ruminate on negative thoughts and emotions or suppress them. Show increased optimism. Are able to take personal initiative. Involved with more positive emotions like kindness, happiness, and connectedness. For example, after an emotional outburst: Instead of: I can't believe I messed up. I'm so stupid. Say: It's okay to make mistakes; everyone does. I can be kind to myself and learn from this experience. The truth is this: sometimes we display good qualities and sometimes bad. Sometimes we act in helpful, productive ways and sometimes in harmful, maladaptive ways. But we are not defined by these qualities or behaviors. We are a verb not a noun, a process rather than a fixed “thing.” Our actions change—mercurial beings that we are—according to time, circumstance, mood, setting. — Kristin Neff Don’t Just Apologize; Own Your Reaction Finally, you have to face the people who experienced your emotional outburst. You can’t ignore them or pretend as if nothing happened. You may try to put the reaction behind you and just go on with your day with the assumption that everyone will forget about it, and things will get better on their own. But, not owning how you behaved makes things awkward for others. They may feel uncomfortable around you and hesitate to approach you or avoid communicating with you altogether. Not communicating what led to an emotional outburst has another problem—when others don’t know what made you lose your calm, they’re free to create their own version and treat it as a source of truth. She’s moody. She’s completely unpredictable. She is rude and mean. To avoid being labeled after an emotional outburst, own your reaction. To do this: Don’t just apologize, talk about what led to overreaction. When it’s something that you can’t talk about openly, share a general description e.g., personal issue, conflict at work, lack of understanding, etc. Doing this will help others see that you’re just another human with flaws and imperfections. Reassure them that you’ll do your best to avoid emotional drama and have productive conversations. Reassurance goes a long way in rebuilding broken trust. If it happened due to a problem that can be discussed with them, seek out their advice on what must change to prevent it from happening to you or others again. Bringing others into the equation shows them that no one is immune to such outbursts. For example: Instead of: I am sorry that I lost my temper yesterday and yelled in front of the team. Say: I am sorry for how I reacted yesterday. I reflected on my behavior later during the day and realized that even though I was angry due to a recent conflict at work, I shouldn’t have lashed out my frustration at you. My behavior was completely unjustified and I promise not to engage in such unproductive expressions. I hope we can move on and can continue collaborating together. Strength is about how you show up. It requires you to choose what energy and action you want to bring to a given situation. At its heart, Strength is about self-management. It’s not about controlling your emotions—it’s about honoring them and choosing what you do next. — Darcy Luoma Summary Negative emotions at work can sometimes be so intense that they take away your ability to think clearly. Emotional fog can make you lose your calm and respond to others in unproductive ways. Hiding away or trying to avoid facing the reality of what happened will not fix the problem; it will only make it worse. Instead of avoiding the emotions after an emotional outburst, come in touch with your real feelings. Acknowledge them without judging them or trying to change them. Next, describe exactly how you’re feeling by naming the emotion. This practice will calm you down and give you an opportunity to take a step back and think clearly. With a clear head, you’ll be better positioned to reflect on your behavior and identify the root cause of your emotional outburst and what really triggered it. Criticizing yourself for your overreaction is a bad strategy. Instead of fixing the situation, it will keep you locked in a cycle of negative thinking. Practice self-compassion in such moments by giving yourself warmth, kindness, and empathy. Finally, own your mistake. Showing you aren’t perfect and vulnerable much like other human beings will bring you closer to others and strengthen your relationships at work. This story was previously published . Follow me on or here for more stories. here LinkedIn

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