Beat Villains of Negativity To Stress Less

Thank you for
downloading this e-book.
It is my intention that it
helps you become more
resilient, peaceful and
productive in life!
For many years I struggled with depression

and anxiety. Despite being highly functional
and successful in my career, I was secretly
battling with villains of negativity, miserable
mind states that frequently robbed me of
peace and happiness.
There was a persistent feeling of not being
good enough, anxious feelings of unrest, low
moods and never quite enjoying satisfaction
from my accomplishments. Something felt
missing -- but I couldn’t quite put my finger on
what would make me happy.
As I shared in a TEDx in Monaco, the anxiety
and low mood affected my professional and
personal life so much that I was desperate for
relief. And I didn’t really love myself.
Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 2

I saw a therapist once who told me that I
needed to become more resilient in order to
beat the villains of negativity that roam around
in my head. To do so he said that I needed to
be FAT: flexible, adaptable and tolerant.
These are a few key ingredients in the soup of
resilience.
I have since learned that resilience is the key
to weathering the storms of life - as well as
dealing with our own flaws and shortcomings.
I recently shared in another TEDx in St.
Helier, Jersey that the key to remaining
productive and happy in the face of life’s
challenge is to develop a ‘stress resistant
personality.’

You can become a master of your brain to
help build resilience to ensure that you
bounce back faster and stronger after
stressful events. Resilience even promises a
speed recovery after an illness or setback.
The challenge is that there are often negative

mental states and behaviors that hijack our
brain’s rest and recovery system. These
‘villains of negativity’ perpetuate stress and
chaos, rob us of vitality and leave us feeling
helpless and vulnerable.
Luckily, we can beat the villains of negativity,

lower our stress level within moments and
over time strengthen our capacity to improve
our wellbeing.
Decades of resilience research says it is

possible for you and me to create positive
mental traits which build resilience and
positivity.
The good news is that all of

these can be learned!
In this book you will learn how you can reduce

stress, build resilience and become more
productive in life with my top 10 traits of the
stress-resistant personality.

10 Traits of the Stress Resistant Personality
1. BEAT IGNORANCE WITH INSIGHT
We begin first with steps to gain insight

into who you are and awareness of
what makes you tick.
The absence of awareness is ignorance

- which does not mean stupidity -
it’s simply not knowing.
Not being aware of or denying your

own mental and emotional makeup and
what you require to thrive can cause
you to suffer more and feel more
helpless in the face of challenges.
Developing emotional intelligence or

insight into your feelings while also
becoming open, curious and actively
investigating your makeup will build
resilience.

Elemental Energy Awareness
I find it incredibly helpful to

be aware of the energetic
influences you were born
with.
The ancient Chinese and

Taoist concepts of the 5
elements along with
acupuncture and qigong
have truly been a blessing in
my life to help understand
our personal and Universal
energy.
Valuable insight can be gained by taking the

Vitality Test, developed by my colleague
Nick Haines of the Five Institute.
Your results will teach you which of the 5

Chinese elements is your dominant type -
Water, Wood, Metal, Earth, Fire.
You will see that each element

has an impact on your
physical, emotional and social wellbeing.
Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com

By taking the Vitality Test you increase your
self-awareness and learn more about the
influences which drive and motivate you,
make you naturally brilliant and potentially
vulnerable to stress.
Water
Metal Wood
Earth Fire
Take the Vitality Test as your first step in

understanding how to manipulate and
master your energy to enhance vitality,
self-healing and enjoy better flow
in all areas of life.

STRESS AWARENESS
Are you aware of the things that cause you
stress? Think of the last time you felt annoyed,
edgy or irritable.
Example:
When I am forced to wait for people I become
irritate and can easily lose my cool
Becoming aware of your stress triggers will
help you be more aware of when you’re
reactions may get out of hand.
And you can then prevent disaster by having

an alternative in mind.
What are your stress triggers?
Make a list of the things you know

will set you off.
Now write down at least 3 ways

to avoid or prevent
them from happening
__________________________
__________________________
__________________________

STRESS AWARENESS
Example:
When I have too many tasks to complete I can
become stressed and anxious.
Solutions:
1. Create a time management plan that
outlines the time needed to complete each
task. And do not overbook or over commit
yourself to more tasks than fit into your
daily routine.
2. Do the boring or least fun tasks first to get

them out of the way. Having too many
burdensome tasks on your to-do list can
drain energy and perpetuate stress.
3. Plan to have short breaks in your day to

give yourself a positive boost. A quick
walk, listening to good music or reading a
joke-a-day book can provide relief from
monotonous tasks and the sense of
overwhelm.

Since part of what makes us feel stressed
is the false belief that we are not capable
of dealing with the situation,
it is best to proactively prepare
a few coping mechanisms so that you
feel ready to face the challenge.
Reminding myself of past success or asking

for inner guidance helps. What works for you?
Make a list of 3-5 things you’ll do

when you are faced with
the next stressful situation.
___________________________________
___________________________________
___________________________________
___________________________________

2. Replace Rigidity with Flexibility
Often we become rigidly attached

to our plans, goals and desires.
This sets us up for both disappointment
and the tendency to snap or lash out
at others. When things don’t go our
way we can easily break down and
collapse from our own resistance
to what life has brought us.
If we develop the capacity to bend,

and give and take, we will survive the
storm and have the chance to move
forward again.
While sometimes we do need to step up and

take action, it is vital to know when to sit back
and how to recharge.
How do you currently recharge after an angry

outburst or stressful event?
________________________________
Is present your coping mechanism helpful or

harmful?
________________________________

To counteract or beat
the villain of rigidity you
can reduce resistance
and become more
flexible.
This is not the same as

giving up.
It is often helpful to try on different perspectives

when your current path seems difficult.
Examine a past problem

you have already overcome
that did not go according
to your plan, but turned out
positively anyway.
While you may have had a

preferred outcome,
can you see the resolution to
your problem from many
different angles now?
Write down at least one example.
______________________________

By allowing yourself to consider
alternatives you reduce the
tension that can lock you into
negative stress states which
further block creative thinking.
Now examine a past problem

where you forced or coerced
the situation to get your way.
Can you see any alternate solutions

that would have been just fine,
and likely with less drama and
stress, that could have worked out?
_____________________________

3. ABDICATE ATTACHMENT AND WELCOME ADAPTABILITY
To become more adaptable simply requires

that we adjust our expectations and be
willing to go with the flow.
It is helpful to accept that

change and chaos are a part of life.
This allows us to decrease our chances of

becoming overwhelmed by anger and
disappointment.
Being adaptable is a key resilience trait

that gets better with practice.
While some fear they

will be considered a pushover
or a doormat, most people
actually find that others
have a positive, favorable
impression of flexible people,
finding them to be wise and mature.

ADAPTABILITY PROOF
Think back on a time when you

or someone else faced a situation or
problem with a flexible attitude.
Can you see how that impacted

the mood or energy of you
or the people involved?
Did you feel put upon or

did you feel noble and righteous?
Write down at least one example

where a flexible attitude created
more peace and harmony
for those in the situation.
______________________________

4. EASE IRRITABILITY WITH TOLERANCE & COMPASSION
By becoming more tolerant and

compassionate with ourselves and others we
reduce our tendency to blow up or crumble
under pressure.
Can you imagine yourself as a child or as a

baby and send yourself unconditional love
and acceptance?
Can you see how the mistakes we make in life

can easily be tolerated and forgiven when we
reconnect to our innocence and imperfection?
Remembering that we all want to be loved

and accepted can make it easier to be
compassionate with others - and certainly
ourselves - when we see struggle and striving
and anger.
Take the time to breathe, say a safe, calming

interrupt word - like “peace” or “calm.” This
can help you reconnect to the compassionate
side of you that recognizes we are all
connected, and we can all use a break
sometimes!
Are you willing to offer a mental pardon to

someone who did you wrong or made you
mad?

Can you look at the bullies in
your life through the eyes of
compassion, recognizing
that it is their pain, anger or
confusion that causes them
to behave badly?
Can you give yourself

permission to forgive
yourself, too?
Write at least one example

of a time when compassion for
yourself or another was
relevant or appropriate.
_________________________
_________________________
Clinical studies show that regular

practice of the popular
Loving Kindness (Metta) Meditation
can do wonders for mood problems and irritability.
You can also listen to a guided Karma Clearing

Meditation on my website to experience gentle self-
forgiveness and self-compassion.

5. RISE ABOVE PESSIMISM BY TURNING ON OPTIMISM
When we are overcome with doubt,

it’s easy to imagine that the whole
world is against us.
To rise above pessimism we can learn

to adopt a more hopeful perspective.
Though you may have felt like you were

a ‘half-empty’ kind of person, studies
show that optimism can be learned.
Remaining open and hopeful that

a better tomorrow may come
increases your chances of living
longer without diseases like
heart disease and cancer.
Optimism also makes you more fun

to be around!
Think back to a time when you expected the

worst and were pleasantly surprised
that things turned out fine.
_______________________________

6. Conquer Worry & Anxiety by Creating Calm Confidence
Anxiety and worry are often

accompanied by chaotic thinking and
unhealthy compensation methods.
The body’s many manifestations of anxiety

include shakiness, upset stomach, insomnia
and low mood.
Developing the skill of focused concentration

can also help you block out negative self-talk
(see below) and bring back harmony to
your body and brain.
Learning how to create calm for yourself

can open your mind up to new insights
and the ability to problem-solve effectively.

Learn to calm yourself with deep breathing,
practicing yoga or meditation. Also being in
nature, listening to music and connecting
with others can help.
Studies show that regular practice of

meditation, whether focusing on the breath,
a mantra or an object of visualization
can help dissipate anxious energy.
Once you’ve brought calm to your

body and mind through deep
breathing, counting 21 breaths or
meditating, try to visualize the
best outcome for your dilemma.
Just allow an optimistic outcome

to come to mind, even if it seems
unlikely.
By opening your mind to a positive possibility,

you can train yourself to let go of the
automatic anxiety that drains you and attracts
bad things to your life.
You can access several free guided meditations

on my website or on iTunes that will help train you
to be calm and confident when you need to be.

If you just can’t help but think the worst,
get calm with deep breathing or a short
meditation on your breath and then
allow yourself to imagine the worst
possible scenario.
Bring to mind everything that could go
wrong, then imagine yourself handling
every tough part with grace.
In other words, imagine how the best

version of you would confidently work
through the problem.
Studies show that imagining how you would

successfully handle the worst case scenario can
increase your confidence and reduce anxiety.
The key is not to just imagine the worst leading to failure

- you must see yourself handling the bad in a positive
way with a positive outcome.
Make a list of at least three ways you could

handle negative situations to bring about a
positive outcome, while maintaining your cool.
__________________________________________
__________________________________________
__________________________________________

7. KNOCK OUT NEGATIVE SELF-TALK &
RELEASE YOUR INNER CHEERLEADER
The negative voice in the head is a

nasty little gremlin that robs us of
confidence.
So we must learn to identify,

challenge and disprove these
negative thoughts and
replace the voice in the head
with positive, supportive and
compassionate thoughts.
Here are 5 ways to overcome the negativity of

your own inner conversation to bring you
more peace and set you on the road
to greater success and happiness.
I. Become aware of the mental script in the

background of your life.
Which phrases do you hear often?
Do you engage in any self name calling,

like “dummy or idiot?”
How about the tone of the voice in your

head?
Is the voice nasty and mean?

II. Question and challenge the voices
Ask yourself, “Is it true?”
And be honest with yourself!
III. Disprove the inner commentary and

expose the lies by finding evidence to the
contrary.
For example, if you hear an inner voice

saying, “I always mess up!”
Look for evidence in your life where
you did not mess up.
IV. Replace the lies with truth.

Remind yourself that you are
competent, smart, helpful and  
worthy of success.
Create a personal success mantra,

a positive affirmation of truth
about you. Tips here.
V. Take positive action to affirm your power.

Go out and prove your case. Use your talents
and abilities

8. Avoid Isolation by Staying Connected to Positive People
It can be tempting to
withdraw from the world
when we are stressed.
But prolonged isolation

can keep us stuck in
negativity.
So if you’re someone who likes to be alone
when you’re stressed - like me - just know that
over time you reduce the likelihood of bouncing
back.
Resilient people lean on and into

positive relationships.

During the stressful times of your life,
resist the temptation to withdraw into a
cave. Instead, give yourself
‘permission’ or a ‘prescription’ to
connect with positive people at least
once per week, if not more.
You don’t want to waste time, but

staying connected to either discuss
your problems or to at least get a
break from your own drama can help
you.
When you can connect with people who are

uplifting or supportive of you you will bounce
back faster.
List at least 3 people you can

count on for uplifting conversation
and nonjudgmental support.
_______________________________
_______________________________
_______________________________

9. BEAT THE BLUES BY DELIBERATELY
INCREASING POSITIVE EMOTIONS
Experiencing joy, gratitude, amusement and

awe have been proven to help us build
resources to deal with life’s many challenges
and negative emotional experiences.
Most studies conclude that the daily practice

of writing in a journal about 3 things that went
right in your day, can help you create more
gratitude and happiness.
My family and I enjoy watching inspiring TED

talks to remind ourselves that our problems
are small and that there are many ways to
overcome the blues. Others enjoy watching
videos of baby animals doing funny or heroic
things to bring a sense of wonder and awe
back to their day.
Also, watching comedy films, or reading a

joke a day allows laughter to increase your
mood and your happy hormones - like
serotonin, dopamine and oxytocin.
Hugging someone for at least 10 seconds can

also provide a feeling of comfort, safety and
connection plus gives a brain boost of
oxytocin to help you stay upbeat.

One of my favorites mood boosters comes
from wearing a SMILER - a magical instrument
of joy created by a beautiful Icelandic artist
and author named Gegga.
“If you smile five times per day for

NO REASON,
you can change your life in 90 days.”
This quote by Thich Nhat Hanh inspired

Gegga to create a little helper that when put
into your mouth makes you smile.
In her inspiring video, Gegga shared how she

used laughter and gratitude to heal from a
dramatic facial injury. It’s worth checking out!

List at least three things you are
grateful for in your life.
________________________________
________________________________
________________________________
List at least three ways you can

experience positive emotion daily.
______________________________
_____________________________
_____________________________

10. BANISH AIMLESSNESS & FIND MEANING IN LIFE
Why do you get up in the morning? What is it

that gives your life meaning? Do you feel a
sense of purpose in what you are doing?
Having a purpose to live for, or what the

Japanese call “Ikigai” has been clinically
shown to correlate with less stress-related
disease and longer life. Part of the reason
purpose is helpful is that it causes changes in
the brain that allow us to adapt to stress.
Purpose in life in linked to improved prefrontal

brain function and better adaptability to
changing situations. Studies show that
connecting with a purpose beyond mundane
life can help you reduce anxiety and
aggression following stressful events.
Connect with people or

volunteer for a cause in line
with your values as an
expression of your freedom.
Or use your strengths

and talents in service
to others to increase
your sense of meaning.

The Random Acts of Kindness practice from
positive psychology includes doing
something nice for someone - best if it’s a
complete stranger! - without seeking any
recognition or reward.
For example, you can put coins into the

parking meter of a car you notice has an
expired meter.
List one thing you could do today that

would make this day worth living.
____________________________

I hope this e-book has helped you discover new
ways to become more calm and stress-resistant.
Please share it with your friends and family,

connect with me on Facebook and Twitter. And be sure to
join our online wellness community for more free resources.  
I am committed to assisting you on your path
toward greater resilience and longevity. My
mission is to provide you with insights and
inspiration for living an awakened life of total
wellness and authentic happiness. Ultimately my
deepest desire is to help you translate your
passion into a powerful legacy.
There is so much more I want to say, this
introduction is just a preview! So please feel free
to email me your questions, feedback and
comments. Visit my website to subscribe to the
FREE newsletter for more tips and insights on
living the awakened life.
You may also enjoy listening to the Sensual

Vitality Podcast or my Guided Meditations to
help you stay calm and connected on your
journey to unconditional self-love and optimal
wellbeing.
And stay tuned for my upcoming online courses
where this material will be further explored in
great detail!
To your vitality,
Connect! Tweet me!

Dr. Andrea Pennington is an integrative medicine physician,
acupuncturist, QiGong practitioner and best-selling author.
Her mission is to empower you to AWAKEN, TRANSFORM
& THRIVE by activating your natural healing potential and
your personal power to manifest success.
With Dr. Andrea you will learn to become a master of your

own energy and wellbeing with highly effective positive
psychology tricks, 5 Elements of Chinese Medicine and the
neuroscience of mindfulness, meditation and compassion.
Stay connected with Dr. Andrea online

www.AndreaPennington.com
Facebook: facebook.com/DrAndreaPennington
Twitter: twitter.com/drandrea

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Thank you for

downloading this e-book.

For many years I struggled with depression

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 2

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 3

The challenge is that there are often negative

Luckily, we can beat the villains of negativity,

Decades of resilience research says it is

The good news is that all of

In this book you will learn how you can reduce

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 4

1. BEAT IGNORANCE WITH INSIGHT

We begin first with steps to gain insight

The absence of awareness is ignorance

Not being aware of or denying your

Developing emotional intelligence or

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 5

I find it incredibly helpful to

The ancient Chinese and

Valuable insight can be gained by taking the

Your results will teach you which of the 5

You will see that each element

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com

Take the Vitality Test as your first step in

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com

And you can then prevent disaster by having

What are your stress triggers?

Make a list of the things you know

Now write down at least 3 ways

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 8

2. Do the boring or least fun tasks first to get

3. Plan to have short breaks in your day to

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com

Reminding myself of past success or asking

Make a list of 3-5 things you’ll do

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 10

Often we become rigidly attached

If we develop the capacity to bend,

While sometimes we do need to step up and

How do you currently recharge after an angry

Is present your coping mechanism helpful or

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 11

This is not the same as

It is often helpful to try on different perspectives

Examine a past problem

While you may have had a

Write down at least one example.

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 12

Now examine a past problem

Can you see any alternate solutions

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 13

To become more adaptable simply requires

It is helpful to accept that

This allows us to decrease our chances of

Being adaptable is a key resilience trait

While some fear they

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 14

Think back on a time when you

Can you see how that impacted

Did you feel put upon or

Write down at least one example

Copyright 2016 Andrea Pennington, MD, C.Ac. www.AndreaPennington.com 15

By becoming more tolerant and