pain management

Tribe of Hackers

Tribe of Hackers, by Marcus J. Carey, collects a wide range of seasoned infosec specialists to discuss the cybersecurity world from an insider’s point of view. My favorite question out of the dozen asked is: What is one of the biggest bang-for-the-buck actions that an organization can take to improve its cybersecurity posture? Studying the 60-plus answers, I broke them down into three categories that resonate with the self-defense instructor in me:

  1. Invest in awareness

  2. Assume compromise 

  3. Application over theory

There are three common aspects of martial arts all around the world. The basic breakdown of martial arts is competitive (sport), performance (entertainment), and self-defense (mortal danger). Competition can teach you how to fight, but you are always learning to fight with rules. There is a ref, a set time, and a chosen place. Performance is about entertaining a crowd and displaying grace, power, and drama.

The portion of the martial art world we are concerned with here is self-defense.  The training one does for surprise attacks. Nothing fancy, first just learn to cover your groin and face. This is a very good reflex around monkeys and big cats. 

Boiled down, martial arts is situational awareness and the more time I spend studying the cybersecurity field the more I think of it as an offshoot of martial the world. Hand-to-hand and weapon-based systems each have their context for when they are useful.  I like thinking of cyber as the martial art of network conflict.

In the walk-around world, awareness often simply means understand your environment and become conscious of how you make yourself vulnerable. Predators rely on distraction and surprise. The more aware you are, the less of a target you are. Don’t make yourself more vulnerable than you have to be. How big is your threat landscape? The bigger it is, the harder it is to secure and whoever has the weakest perimeter gets eaten first.

These rules of conduct coincide with cyber defense rules, like limit employees’ access and privileges. There is no reason to increase the overall threat landscape any more than necessary. When you give someone access, you put them at risk of being exploited. Every admin privilege is a target on someone’s back. They will be hunted for their access. Actually, I’m the only one mentioning the hunting of people. Nowhere in the interviews does anybody recommend hunting people. 

According to the professionals, companies building security-minded cultures should start with the low-hanging fruit: multi-factor authentication, complex password policies, and up-to-date patches go a long way. It’s not full-proof, but covering the basics eats recon time and time is money even for criminals. The longer it takes to get inside the more likely they will move on to an easier target. No one is perfectly secure, but don’t be the only guy without a bulletproof vest in a gunfight. I’m paraphrasing of course. There was no mention of firearms nor discussions about kevlar in the interviews at all.

Investing in awareness also means understanding how your assets are vulnerable. Is it really tech that is vulnerable? Or are people vulnerable? Creating a security culture that captures the attention of employees is essential. All the fancy AI interfaces in the world (which I love) aren’t going to save you from an uninterested or emotionally distracted employee. A narrative (mission) that elicits vigilance (situational awareness) is key. Everyone is seeking a “better way” and people, in general, adopt great standards that lead to personal growth. No one actually said people seek personal growth either. I’m reading between the lines and maybe being a little idealistic, but I stand firm on the idea that people want to be heroes.

The second concept: assume compromise, also illustrates martial principles. As in, you don’t get to pick the fight you want. For companies, it means an attack isn’t an if, it’s a when. And, most likely, you aren’t going to see it coming. Predators like to hit their prey from behind, not head-on. Unfortunately, the first hint of attack is often the sight of your own data leaking out all over the internet.  Assume compromise means: “the phone call is coming from inside the house!”, so it’s best to build impact resilience into the system. A panic room, if you will. Again, I’m being a little hyperbolic, but I’m trying to paint a picture. 

For an organization, assuming compromise means exploring postures that increase opportunities to fight as you roll and recover to your feet. Remember, this is close-quarters combat. You don’t get to hold them off at arm’s length. They are already inside your defenses and a strategic counter is required. But, before you can counter, you must locate. Check the endpoints, scan the logs, find the beacons, and isolate. Get good at finding the intruder. Too much time is spent on playing wack-a-mole rather than setting honeypots and canary sensors. That’s right, I’m talking about tripwires and tiger pits.

If you have followed the basics from invest in awareness, then the pathways into the system are limited and your team is straight-up tracking the interlopers. There are only so many endpoints probable. You must be able to detect if you are to defend. Imagine Sherlock Holmes presented with Star Trek’s Kobayashi test. Model, model, model. Test, test, test. Invest in failure, because failure brings insight.  

Lastly, application over theory. As the great fist-philosopher, Mike Tyson once said, “Everybody’s got a plan until they get punched in the face.” Steps 1 & 2 have been followed. Your situational awareness is high and you’ve created not 1 or 2 plans for possible sneak attacks but a dozen. But does your plan work when it’s not your friend throwing the punches? 

Unfortunately, the only way to get comfortable with people trying to hit you is by doing such. It’s not everyone’s favorite pedagogy, but it gets results. Catch a few on the nose, and everybody covers up and starts rolling with the punches. This is another good place to point out, no one discussed punching and kicking people in the interviews.

For organizations, application over theory means regularly attacking their own systems not only internal testing but external testing. It means investing in outside consultants who can give an objective perspective. Test the process and adapt accordingly. Then, test again. This is not a static game of Battleship. The opponent is not waiting for you to come to find them. They don’t have any rules, but they do have limitations. Don’t let experience be your limitation, because experience is the key for both sides. It’s a simple calculation, if you have had more time learning to fight your way out of a corner than your opponent, chances are they make the first mistake when pressured. 

To recap and summarize the guidance from the interviews it goes something like this: 

1) Awareness = What Matters x Why it Matters 

2) Plan for the worse 

3) Test the plan objectively

I really enjoyed reading Tribe of Hackers, and I appreciate Mr. Carey putting it together. There is much more wisdom to parse through in the interviews than I have offered here and I hope my violent paraphrasing and comparison (beat a dead horse) to martial arts doesn’t diminish his efforts or their advice. Carey has other books of interviews specific to Blue Team, Red Team, and Security Leaders.

However, before diving into those, I’m headed to Reno for the Wild West Hack’n Fest. This will be the first in-person conference for me (and possibly a whole bunch of people) since Covid. It’s time for me to meet more of the tribe.

America is Hooked on Painkillers

Yahoo has an article that hits close to home. My mother struggled with a painkiller addiction my entire life. It destroyed her many times over. Her addiction got her arrested and institutionalized, more than once. She lost friends and a marriage. Over the years, she overdosed a number of times, until one day she did not wake. My moms’ younger brother, overdosed on the same medication not even a year later.

This is a deeply personal thing. Growing up around people suffering from pain and addiction has made me very sensitive to other’s suffering and I guess that’s why I do what I do. There are two telling quotes in the article that sums up a lot of the issue.

“The results showed that counties where marketing to doctors was heaviest had the greatest incidence of over-prescribing of opioids, as well as subsequent abuse and related deaths.”

and

Direct-to-consumer advertising by major pharmaceutical companies has also had a significant effect on pain management expectations in clients, says Chris Lee, a health care consultant and marketing manager at Family Health Centers of San Diego. “Unlike most countries, the United States allows direct-to-consumer drug ads. ‘Ask your doctor about [drug name],’ they advise patients. This generates demand levels that are simply not seen in other countries.”

Its not the final passing that is so horrible. It is the number of times you see their spirit die before their bodies give in. The article says 70,000 people died last year from overdoses. While the dead may be at peace, the living that loved them is a far greater number and their peace further away.

I miss you mom.

You Need a Bigger Cup

 

Clients ask how often they should get massage. My general answer is that getting a massage once a month is very helpful for a number of reasons. How often depends on how intense their activity is.  Are they an athlete, or has their body been through some kind of trauma? But massage functions best as part of a whole program, and is by no means a panacea.

The major function of massage is to place the soft tissues in the optimal state for recovery.  The metaphor I have been using lately, is that massage is the condiment on your therapy sandwich. You need a full physical program that includes range of motion therapy and restorative exercise that counter the physical habits or event that led to imbalance and discomfort. How does the sandwich analogy work with this?

Let's try another analogy. Your body builds up tension all day, like a cup being filled with water. Every time you deal with physical stress (inactivity is physically stressing), or mental stress, your cup fills a little. When you feel pain, that's when the water starts to flow over the top of your cup. Massage helps empty the cup. Yet, it doesn't actually change the cup. Massage makes the cup ready for change. That is, if you get a massage, but don't introduce compensating exercises or movements, then your cup fills up again quickly. However learning new movements to help train your body to deal with stress, increases the size of your cup.  

So consider this, coping with stress requires 2 steps: 1) empty your cup 2) build a bigger cup.

 

Anxiety, Pain, and Insomnia Research

Massage and guided visualization techniques tested.

"The dramatic improvements in patient self-reported scores in pain, anxiety and difficulty sleeping indicate the positive impact to patients' well-being,"