The Mindful Tech Lab

Crucial Tips You Should Be Doing To Save Your Skin From Sun Damage

8/17/2017

You should be wearing sunscreen every. single. day. to prevent damage of your skin - everybody knows that. But here are some more tips and recommendations that you may not have heard and to keep in mind every time you are exposing your skin to the sun.

Here are 11 tips to help you stay safe in the sun:

1. Apply sunscreen before getting dressed
This will prevent you from missing areas that were semi-covered by your clothing or undergarments, and also gives the sunscreen time to sink in - most sunscreens needs 30 minutes or more to sink in to give you optimal coverage.

2. Sunscreen spray should be sprayed a maximum of 4-6 inches from your skin
You want to make sure you are getting concentrated sunscreen on your skin, spraying from farther distances means less sunscreen on your skin and more lost in the air.

3. Rub in sunscreen after spraying
Your skin should have an even sheen after spraying and you need to make sure to rub this in to ensure coverage - don't miss this crucial last step!

4. Wear sunscreen of at least 15 SPF and no more than 50 SPF
Don't worry, you will still get some color even if you are wearing sunscreen at this level. Studies have shown that SPF above 50 really doesn't give you much more protection - but will cost your more money - so no need to go above this.

5. Wear clothes
Clothing is your first line of defense. Clothing does not give you 100% protection but it still definitely helps protect your skin from damaging sun rays.

6. Wear a hat
The best would be a wide-brimmed (3-inch or greater) hat to give your face complete coverage, but even a baseball cap will help, just be sure to always apply sunscreen to your ears and nose.

7. Wear sunglasses
Sun rays can damage the eyes, eyelids, and the thin skin directly surrounding your eyes. It is important to protect your eyes year-round because even overcast sky can be harmful and cause damage to the eyes. Your best choice includes large frames that wrap around to prevent light penetrating from all angles.

8. Zinc oxide
This is the safest and most effective sunscreen agent because it sits on top of the skin and provides full spectrum coverage by reflecting UVA and UVB rays away from the skin. Another great thing about zinc oxide is that it starts working immediately once applied - no need to wait for it to sink in like chemical sunscreens. Look for the zinc oxide percentage to be over 10%, the greater percentage means greater the coverage.

9. Reapply sunscreen
This means after getting out of the ocean or pool, toweling off, after exercise where you are breaking a sweat, and/or every 1.5 to 2 hours. This is especially true of chemical sunscreens, zinc oxide will give you a little more leeway, but regardless you need to make sure you reapply if you are directly in the sun.

10. Aim for shade 10am-4pm
The suns rays are the strongest between 10am and 4pm, so good idea to stay in the shade during this time - along with wearing your protective garments and sunscreen :)

11. Your body needs a shot-glass full of sunscreen
Most individuals do not apply enough sunscreen to fully protect their body and face. At least a shot-glass, or two tablespoons, of sunscreen is needed for adequate coverage.

Sarah-Kate Rems, NP
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

What You Should Know Before Starting a Keto Diet

8/10/2017

A ketogenic diet means that most of your calories are coming from fat, you are eating a moderate amount of protein, and keeping carbs low - around 50 grams net carbs. In my opinion, when done correctly this type of diet is best for controlling and preventing chronic disease - most notably diabetes and obesity - and can make you feel awesome! Note: I advocate for a little more protein and a little more carbs than the traditional hardcore ketogenic diet (i.e. carbs under 20 grams) and I am a proponent of a cyclical ketogenic diet which means carb refeeding 1-2 days per week - more on this below and in a future post.

Here are some things to know before starting a ketogenic diet:

1. You need to increase your salt intake
When you are in ketosis your body will rapidly be shedding electrolytes, most notably sodium, from your kidneys. Unless you have a medical condition by which you are forbidden to eat salt, add sea salt or Pink Himalayan Salt to your meals, and opt for bouillon balls and/or bone broth as other ways to get salt into your body.

2. You need to increase your fluid intake
Water follows sodium, so as your kidneys are shedding off more sodium you are going to lose more water as well. Carbohydrates also hold onto water, so eating less carbs means less water stored in your body, and that you need to increase your water intake. Shoot for 2-3 liters of fluid per day at least.

3. Don’t eat too much protein
It’s hard to eat too much protein, but it is still good to know that yes, you can have too much. Too much protein can cause your body to convert the excess amino acids to sugar, and sugar triggers the release of insulin (fat storage hormone) which can lead to fat gain. A rough estimate of how much protein you should be getting is 0.7-1.0 grams per pound of body weight. More protein is needed for an individual who exercises hard daily, because more amino acids will be needed to repair the muscle that has been broken down.

4. Expect the keto "flu"
As your body switches from sugar burning to fat burning for fuel this can cause what is known as the “keto flu.” It means you may feel lethargic, foggy, and run-down. Do not worry - this will not last long but does happen when switching to this type of diet.

5. Stick to healthy fats
Ketosis does require most of your calories to come from fat, that being said, you want to stick to the good non-processed, grass-fed, natural fats. These include eggs, fatty fish, coconut oil, olive oil, full-fat dairy, avocado, and nuts. Things to definitely avoid include processed meats and processed cheeses.

6. Consider increasing carbs one or two days a week
I am a huge fan of a cyclical ketogenic diet which means you are increasing your carbs 1-2 days per week, or having a "carb-refeed." Individuals working out hard everyday or few days a week will burn through their glycogen stores faster, and may need to increase their carbs twice a week or more. The hormone leptin which helps to regulate appetite, can also become low on a ketogenic diet and is boosted up when you eat carbs. Women are especially susceptible to leptin changes and should definitely be re-feeding carbs 1-2 days a week at least. Probably the only group of individuals who may not see a benefit from increasing carbs once a week are men who do zero exercise - which hopefully fits the description of no one reading this because exercise is great for your body and mind!

7. You might develop dry eyes
This happens when you are eating very low carbs for a long time because tear production requires some glucose. This symptom actually happened to me long before I understood a keto diet could cause this, and can be very irritating and even lead to more severe eye problems. When your eyes are getting very dry this may mean you need to up your carbs a little more daily, and increase the number of days you do a carb-refeed.

Look for an upcoming most where I will go over all the benefits of a cyclical ketogenic diet :)

Sarah-Kate Rems, NP
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

Three Quotes To Help Answer Stoicism's Two Big Life Questions

8/9/2017

Stoicism, which spread throughout the Roman and Greek world until around the 3rd century AD, is a type of philosophy that focuses on personal ethics and how you can live your best life. Alongside the positive trends of mindfulness and self-awareness, many of the principles of Stoicism have come back into relevance as of late.

The Stoics (most well-known being: Marcus Aurelius, Seneca, Epictetus) spent their time trying to find answers to the two major life questions below:

1. How can we lead a fulfilling, happy life?
2. How can we become better human beings?

Here are 3 of my favorite Stoic quotes (without commentary) that help serve as a guide to these questions:

“If it is not right, do not do it, if it is not true, do not say it.” - Marcus Aurelius

“Failure to observe what is in the mind of another has seldom made a man unhappy; but those who do not observe the movements of their own minds must of necessity be unhappy. - Marcus Aurelius

“The bravest sight in the world is to see a great man struggling against adversity.” - Seneca

Want more Stoic quotes to help you answer some of the biggest life questions? Add StoicBot to Facebook Messenger and get words of Stoic wisdom sent daily.

Eric Rems
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

The Tiger and the Strawberry: A Short Zen Story About Living in the Present Moment

8/4/2017

Enjoy and have a think on this old Zen parable about living in the present moment...the only time that really matters:

One day while walking through the wilderness a man stumbled upon a vicious tiger. He ran, but soon came to the edge of a high cliff. Desperate to save himself, he climbed down a vine and dangled over the fatal precipice...

As he hung there, two mice appeared from a hole in the cliff and began gnawing on the vine...

Suddenly, he noticed on the vine a plump wild strawberry. He plucked it and popped it in his mouth...

It was incredibly delicious, the best strawberry he ever had!

Mindful Tech Lab Quick Takes:

The strawberry represents all of the amazing things around us in life. The vine symbolizes the timeline of life (between the cliff = birth; precipice = death). Choose to celebrate the strawberry (the good things in life), always.
Forget the past, don't worry the future, and live in the present moment. Only by that way can we live happily.
Reminds me of this Mark Twain quote, "I've had many worries in my life, most of which never happened."

Eric Rems
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

The Herbs & Spices You Should Be Using

8/3/2017

Herbs and spices are a great way to bring out the flavors in a dish without adding unwanted sugar or carbs. They are also great way to enhance the antioxidant, vitamin, and mineral profile of your meal. To get the greatest benefits, always use high quality, organic, fresh or dried herbs and spices and avoid storing in a hot or damp place.

Here is a list of my top 10 favorite herbs and spices:

1. Turmeric
This spice has strong anti-inflammatory and antioxidant power, and is best served with savory dishes such as with vegetables, fats, and proteins.

2. Paprika
This spice is rich in antioxidants and vitamins and is best served with savory dishes such as with vegetables, fats, and proteins.

3. Pink Himalayan Salt
Unlike common table salt which is heavily processed and devoid of nutrients, this type of salt is very low processed and also contains up to 84 different trace minerals. This can be used to bring out flavors in both sweet and savory dishes.

4. Cayenne
Capsaicin is the active ingredient that gives this spice its spiceness and is best served with savory dishes such as with vegetables or protein.

5. Cinnamon
This spice helps to keep blood sugar normal and can even blunt blood sugar spikes when added to carbohydrate meals. For this reason, this spice is great for preventing Type 2 Diabetes or for those with Type 2 Diabetes. Cinnamon can be used with both sweet and savory dishes.

6. Dried red pepper flakes
This spice contains polyphenols which are antioxidants that combat cellular damage and in effect may lower your risk of certain cancers. The “hotness” of this spice may help rev your metabolism. This spice is best used with savory dishes such as with vegetables, fats, and proteins.

7. Stevia
Stevia is an herb that comes from the leaves of a plant and is a natural (or near natural) sweetener. This is the only sweetener that I recommend because it has been studied extensively and so far has shown to have no ill effects to the body. It has also shown to not cause blood sugar spike after eating - which happens after eating sugar or certain other sweeteners. Check the label before buying and make sure there are no added ingredients or processing steps listed.

8. Basil
This herb has anti-inflammatory, antioxidant, and antibacterial properties. It is quite versatile and is well paired with savory dishes as well as fruits such as berries, melon, and tomato.

9. Rosemary
This herb is anti-inflammatory and may boost alertness and improve memory. It is best used with savory dishes such as with fish and poultry.

10. Oregano
This herb has both strong antibacterial and anti-inflammatory properties, and has shown to be possibly helpful for menstrual cramps, bloating, and preventing or treating mild respiratory infections.

Sarah-Kate Rems, NP
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here
Note: all references are cited within the hyperlinks

What To Order At The Mexican Restaurant

7/27/2017

I get questions from patients all the time about how to eat at a restaurant without derailing their diet. Of course cooking your own food is best because you can control everything that goes into it (not to mention you save a lot of money!) but when you want to be social and go to dinner that’s ok too!

Here is what you should order when eating at a Mexican restaurant:

Appetizer:

Guacamole - Carve out 2-3 spoon fulls onto your plate and dig in or add some salsa on top. Guacamole is full of healthy fats with zero carbs and will keep you much better satisfied than a basket of chips.
Ceviche - This consists of raw fish (normally sushi grade) in citrus with maybe some diced tomatoes - you can’t get much healthier than that! This is a light, tasty, and low carb way to start your meal.

Main Course:

Fajitas - With lots of grilled vegetables, pico de gallo, and salsa as a topping to add flavor. Skip the rice and tortillas and see if they can substitute in extra veggies instead. If you are going to keep the beans go for black beans rather than refried because they have gone through less processing and contain more fiber. If you are low carb, skip the beans and ask for a side of avocado or guacamole instead.
Grilled chicken - With lots of vegetables. Skip the rice here as well, instead add add a side of avocado or black beans.
Grilled fish - With lots of vegetables. Skip the rice here as well. Top with salsa or consider adding a side of avocado or black beans.

Drink:

Tequila on the rocks - A shot of tequila has around 70 calories and will take a longer time to sip.
Skinny margarita - Tequila w/ soda and lime is great because you get the bubbles from the soda water and a hint of lime to pair with the tequila. This will also be easier to sip rather than a sugar bomb of a margarita - a margarita can have a whole days worth of sugar and calories!
Light beer - If you can’t see yourself not ordering a Mexican beer with your Mexican food, then go for a light version such as corona light.

Sarah-Kate Rems, NP
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

How to Choose a Probiotic

7/20/2017

A healthy gut flora is incredibly important to prevent disease and to promote a healthy body. The bacteria in your gut work for you by killing off harmful invaders, help you to absorb nutrients, enhance your immune system, and help to digest your food. However, choosing the right probiotic is tricky because there are hundreds of different types of probiotics on the market and it can be difficult to know which one to choose.

Here is a list of 10 considerations when choosing a probiotic:

1. Probiotic must have at least 5 billion CFU
Your gut has literally trillions of bacteria and for a probiotic to make any sort of impact you need to find a probiotic that has billions of CFU (colony forming units - aka amount of bacteria). Don't look twice at a probiotic if it has anything less than"billions CFU" listed on the nutrition facts section.

2. Multiple strain or single strain probiotic?!
One good single strain is better than multiple strains that don’t do anything. The most important thing to consider when choosing a probiotic is what type of strain(s) it contains - good brands of probiotics will list the evidence showing their strain(s) of bacteria efficacy on their website.

3. If you are constipated
One strain in particular that has shown effective in numerous studies for reducing constipation is Bifidobacterium lactis. Other strains that may help with constipation include Lactobacillus rhamnosus, Bifidobacterium animalis, Bifidobacterium longum, and Lactobacillus plantarum.

4. If you have diarrhea or want to prevent traveler’s diarrhea
Strains that studies have shown to help with preventing diarrhea or traveler's diarrhea include Lactobacillus rhamnosus, Lactobacillus casei, and Saccharomyces boulardii.

5. If you want to lose weight
Probiotics that have shown to help you lose weight include species of Lactobacillus, specifically Lactobacillus rhamnosus and Lactobacillus gasseri. VSL# 3 is a probiotic in particular that may help with weight loss because it has been shown to promote satiety by increasing GLP-1 (satiety inducing hormone).

6. If you want to gain weight
Strains of Lactobacillus acidophilus have been shown to help you gain weight.

**Note** Before you go and throw away your probiotic that has L. acidophilus because you have been trying to lose weight, understand that there are many types of L. acidophilus and not all will necessarily promote weight gain.

7. If you are taking antibiotics
Antibiotics are sometimes necessary for large bacterial infections. Unfortunately, antibiotics will also kill off good bacteria which can lead to stomach upset and even weight gain and immune suppression. Start taking probiotics immediately when prescribed antibiotics and continue taking the probiotics for 2-3 weeks even after you have finished the course of antibiotics. Aim to take the probiotic a few hours from the antibiotic because there is the possibility of the antibiotic inactivating the probiotic - remember antibiotics kill bacteria and probiotics are bacteria.

8. If you have IBS
As of date, the best strains to treat IBS symptoms come from Bifidobacterium, particularly Bifidobacterium infantis. IBS can include alternating periods of bloating, constipation, diarrhea, gas, and stomach pain.

9. If you are prone to bacterial vaginosis
Bacterial vaginosis is often associated with low vaginal lactobacilli bacteria. Lactobacillus acidophilus and Lactobacillus rhamnosus are two strains that studies have shown to increase vaginal lactobacilli and decrease incidence of recurrent bacterial vaginosis.

10. If you get frequent urinary tract infections (UTIs)
Studies have shown that both Lactobacillus acidophilus and Lactobacillus rhamnosus can reduce and may prevent the incidence of UTIs. Studies have also shown that when antibiotics were taken with probiotics for treatment of an active UTI, treatment outcomes were better for those who took the probiotic.

Sarah-Kate Rems, NP
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

IN With the Fat, OUT With the Carbs for a Healthy Heart

7/7/2017

Obesity, diabetes, and heart disease have skyrocketed and continue to increase since the government’s recommendation for low-fat diet for a healthy heart starting in the 1970s. When we take a closer look at the evidence connecting saturated fat and heart disease, the evidence presented is pretty weak, and more and more evidence is mounting and getting recognition against the long term belief that saturated fat intake leads to cardiovascular disease and death.

The low-fat mantra all started in the 1950s with a scientist named Ancel Keys. He performed a couple of highly flawed studies where he "cherry-picked" data to show that saturuated fat intake caused heart disease. The government and food industry locked onto this idea, despite data and numerous studies that have flooded in to debunk this theory. I highly recommend the books Eat Fat Get Thin by Mark Hyman, MD, and Why We Get Fat by Gary Taubes, for more information and citations of this.

Here are 5 reasons that saturated fats are not going to increase your risk for heart disease or death:

1. Low-fat diets are NOT effective at preventing heart disease
No study has been able to prove that a low fat diet will decrease risk of cardiovascular mortality. Plenty of studies show that saturated fat can increase total cholesterol, and then make the simplified conclusion that saturated fats lead to heart disease. But this is highly misleading because yes, saturated fat will increase total cholesterol because it increases HDL cholesterol (good cholesterol), as well as the good type of LDL cholesterol (more on this below); however, no study can show a direct link between saturated fat intake and cardiovascular related death. Again, there are more studies then I could ever reference, but here are a couple good ones:

In 2010, an analysis of 21 quality studies that looked at roughly 350,000 individuals up to a 21 year period found no risk of saturated fat intake with cardiovascular disease or stroke

And lastly, one of the largest and most expensive and long term clinical trials called the Women’s Health Inititiative(WHI) was meant to show the benefit of a low-fat diet for lowering cholesterol and heart disease. After eight yearsof this study, the women on low-fat diet had lowered their total and LDL cholesterol, however, there was no beneficial effect on heart disease, stroke, or cancer found from eating a low fat diet.

2. Fat increases your HDL cholesterol (good cholesterol)
Low HDL cholesterol has been found to be a far greater risk factor of having a heart attack than a high LDL cholesterol . When you replace fat in your diet (including saturated fat), with carbohydrate, this lowers your HDL cholesterol. A study by The New England Journal of Medicine explains that a low HDL cholesterol is a “biomarker for dietary carbohydrate.” Saturated fats have been shown to increase your HDL cholesterol (good cholesterol), and to have either no effect on your triglyceride cholesterol or to reduce this (another type of bad cholesterol).

In practice, when I get a patient's labs back and I see a low HDL cholesterol level with high triglycerides, this is an indicator to me that this individual is eating a high carb, low fat diet.

3. Fat increases large LDL particles (good type) and decrease small LDL particles (bad type)
Yes, to make things more confusing there are different types of LDL, large "fluffy" type (think cotton balls), small dense type (think rocks), and many other sizes in between. We want more of the large LDL particles to small dense LDL particles because the small dense LDL particles are much easier to lodge themselves into the walls of your arteries causing your arteries to narrow which leads to decreased blood flow (ie oxygen to your heart). These small dense LDL particles also are known to oxidize which leads to rancidity and inflammation in the blood vessels. Saturated fats will increase large LDL and decrease small LDL which in effect will cut your risk of heart disease.

4. Replacing saturated fats with carbohydrates increases bad cholesterol
This is more of a summary of the above, but I want to reiterate that replacing saturated fats for carbohydrates makes your cholesterol profile much worse. Carbohydrates have been shown to decrease your good HDL cholesterol while increasing small particle LDL bad cholesterol, as well as inceasing your triglyceride cholesterol. As mentioned above, heart disease is most associated with a low HDL cholesterol and high triglyceride cholesterol. LDL is a little harder to predict with heart disease because of the varying sizes and conflicting evidence.

5. Prevents "Diabesity"
Cutting back on fat almost enevitably means you are going to add carbohydrates to your diet, and high carbohydrate intake is what leads to diabetes as well as obesity - this is something that is not disputed. Obesity is a risk factor in itself for heart disease, as is diabetes, put these two major risk factos together and you are talking about a massive increase in your chance of cardiovascular disease (think heart attack).

Just as guidelines have changed in terms of cholesterol containing foods (in case you didn’t know, cholesterol containing foods do not raise bad cholesterol and this has finally been recognized by the American Heart Association (AHA) and the United States Department of Agriculture (USDA)) I have a hunch that there will be new guidelines for saturated fats in the near future.

Be sure to increase your intake of good saturated fats such as organic eggs, organic grass-fed beef, coconut oil, and dark chocolate.

Sarah-Kate Rems, NP
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

Eight Simple Ways to Combat Depression and Anxiety

6/20/2017

Here are the some easy and effective ways to help combat acute depression and anxiety naturally.

1. Exercise.
The very best thing you can do for yourself is to get up and start moving. This does not mean running around with your kids, no, not the same thing. This means taking at least 30 minutes for yourself to decompress without distraction. The movement helps to get the anxiousness physically out of your body, while at the same time suppressing stress hormones and releasing feel good hormones and natural pain killers. Daily FitBot gives you daily workouts that don't require a gym!

2. Meditation.
Constant thoughts of the past and worry of the future are the hallmark of anxiety, which is why clearing your mind through meditation can be so effective. Give MeditateBot a try and start forming your daily meditation habit today!

3. Yoga.
Also considered a type of meditation, focusing on your breath with movement helps to relax tense muscles and clear your head through the mind-body connection. Taking a deep breath also allows more oxygen into your body and to your brain to allow you to think more clear.

4. Make plans.
The worst thing you can do is sit at home by yourself thinking about how depressed you are or going over and over something in your head. Get out and check out that new band, meet up with friends for brunch, whatever it is you like to do to, get out of your apartment.

5. Watch your favorite show.
Reality TV gets a bad wrap for being brainless and mind numbingly dumb, but sometimes you just don't want to think, and the best thing you can do for yourself is to sit back and relax and watch something ridiculous that has nothing to do with real life.

6. Eat healthy.
Many people will turn to unhealthy food when they are feeling down or anxious. Think about your future self and how much worse you will feel after inhaling a pint of ice cream or pizza. You may not feel amazing after eating a bowl of vegetables with a lean protein, but you certainly will not make yourself feel worse. For a daily reminder to be "Healthy", try out HealthyBot today!

7. Avoid the news.
Turn off CNN and avoid trolling through Facebook or your Twitter feed, because chances are you are going to see something you do not like. Studies have shown that Facebook can cause feelings of depression and even more loneliness due to the social comparison. And if you do find yourself down a Facebook hole, just remember that Facebook is not reality, it is a place for people to present their best self (in most cases), and no everyone is not always on vacation or getting engaged.

8. No binge drinking.
A glass of wine or two a day is considered to be heart healthy. However, many people turn to excessive alcohol intake to "numb feelings" or to be able to sleep. This will make you feel a thousand times worse the next day for a couple of reasons. One, alcohol is a depressant in itself and will make you feel more depressed. Two, when you drink alcohol before bed this inhibits deep REM sleep, and you will wake up less rested and more anxious the next morning regardless of how many hours you spent in bed.

Sarah-Kate Rems, NP
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

Happiness by Removing “Second Darts”

5/25/2017

We’ve all been there before…sitting at the airport…patiently waiting at the gate for our flight to board…excited to kick off our “much needed” vacation…then the announcement…

“This flight has been DELAYED”

Of course, just as soon as you hear the word “Delayed” a series of negative reactions ensue:

"I told her to book the earlier flight, why did she not listen and book this one!"
"This always happens to me!"
"Who is responsible for this!?"
"There goes my vacation!"
[sound familiar?]

These reactions are referred to as Second Darts. Second darts most often serve no real purpose and disproportionately harm us compared to the inevitable first darts. Simply, they are a result of the mind reacting negatively to the experience.

When first darts don’t even exist
One of the saddest parts of all is that many first darts don’t even exist — they are entirely drummed up in our mind.

Have you ever thought about the scenario of your boss calling you into their office to tell you that you’ve been laid off. Perhaps you’ve been called out in meetings the past few weeks and are feeling less than comfortable about your work product. On top of that, you’ve heard rumors circulating around the office that layoffs are coming soon! So what do you do???
Naturally, you fire off a first dart → I’m going to get laid off. Then, the second darts ensue….

"How am I going to pay for my son’s school!?"
"We are going to have to move in with my parents because I can’t afford our mortgage!"
"The market is terrible, how the heck am I going to find a job!?"
"My wife is going to think I’m a failure!"

Wait. Wait. Wait. You are now thinking about moving in with your parents (which is more than likely depressing you and affecting your current mood) based of an entirely hypothetical situation — getting laid off. Doesn’t this seem crazy?

Negative reactions to positive events
Sometimes we actually react negatively to situations that are inherently positive in nature. Think about a time whenever something that was supposed to be great for you actually resulted in you thinking about it in a negative light.

So your boss just offered you a great opportunity at work to step up and take on a bigger role → you can’t stop thinking about whether or not you’ll fail and disappoint (second dart)…

"What if I look dumb in a meeting with Executives?"
"I’m not supposed to be in charge of something this important?"
Am I even smart enough to do this?
"So what’s happening in the brain"

It is extremely important to realize that even just thinking about a first dart kicks off a series of effects on the body. To paint the picture a bit more, here is the chain of events that occur once a first dart is set off in the untrained mind.

First Dart: Getting laid off from work…

The thalmus (this is the “relay station” in the middle of your brain) sends an alert signal to your brain stem — causing a release of norepinephrine throughout your brain.
The sympathetic nervous system (SNS) sends signals to your major organs and muscle groups preparing them to“fight or flight”.
The hypothalamus (the brain’s main regulator of the endocrine system) prompts the pituitary gland to signal the adrenal glands to release epinephrine (adrenaline) and cortisol — better known as the “stress hormones”.

How to avoid second darts
The good thing about all of this is that with a little bit of self-awareness and positive filtering of your thoughts, you can save your body and mind from the negative physiological and psychological impacts.Here are a few ways:

Accept the inevitable (first darts) — no use crying over spilled milk. Pain and heartache are some terrible aspects of life, but are outweighed by the greatness of it all.
Look on the bright side — find the positive side of what just happened. Your flight got delayed…go walk around the airport and get some exercise before you have to sit for 4hrs. You are getting laid off…finally you get a chance to find a job you actually want!
Be mindful of your thoughts — start by noticing when a second dart (or hypothetical first dart) arises and just acknowledge that it’s there. Over time, you’ll notice the second darts won’t try to come in anymore because they know you won’t grasp on to them. Try MeditateBot to start forming a daily meditation practice.
Practice makes perfect — your brain is a muscle and needs to be trained. The more you act or believe a certain way those neural pathways are strengthened.
Think about what’s happening in the brain — just knowing that these negative thoughts are sending signals to your body and causing unnecessary stress is sometimes all you need to catch them before you start.
Relax your body and breathe slow — by doing this you will activate the calming part of your nervous system and halt the fight-or-flight area.
Understand second darts are unnecessary — our brains have an evolutionary bias to focus on the negative. This was of course back when we roamed with deadly lions and bears and needed to focus our attention on what might harms us.

“There is only one way to happiness,” Epictetus taught the Romans, “and that is to cease worrying about things which are beyond the power of our will.”
― Dale Carnegie, How to Stop Worrying and Start Living

Eric Rems
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here

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