Our world has a ton of pressure. How can we balance it all and keep our head up at the same time? This document compiles a lot of leading psychological and sociological research on stress, and offers actionable ways to start feeling better.

1. How to Live Happy
Or: Stress free is the way to be

2. Some Problems That Cause Stress
Job worries
Anxiety, and stress
Relationship worries
build over time
Health worries
Family issues
Lets take a look at some of the facts.
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3. What Exactly Is Stress?
The Biology of Stress
A reaction to anything that disturbs an individual’s equilibrium, usually
characterized by an increase in heart rate, blood pressure, and muscle tension
The Sociology of Stress
A state of discomfort caused by the pressures and expectations an individual feels
from their social needs of acceptance from those around them
The Psychology of Stress
A mentally or emotionally upsetting condition, occurring in response to adverse
external influences and capable of affecting mental health, leading to irritability,
anxiety and depression.
Sources: Biologyonline.com, Psychology Today, Medical Encyclopedia
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4. Stress and You
Everybody from babies to teens to adults, is subjected to some form of
stress every day
For most people, these stresses are minor: situational stresses, that come up
and are dealt with by an individual’s coping mechanism. Paradoxically, most
stress is good stress.
If the body copes with the stress properly, various chemicals do their thing
to ensure a return to equilibrium. If the body doesn’t cope, an individual
may develop ulcers, hives, or clinical depression.
If the mind copes properly, the stress is relieved or even turned into a
motivator. If the conscience mind can’t cope, depression (not clinical),
anger, or nervous tics may manifest.
Sources: Get A Grip: Overcoming Stress and Thriving in the Workplace, by Bob Losyk
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5. Not All Stress is Bad
Stress started out as a biological “fight or flight” response, when our
ancestors had to face wild animals and decide if they would fight the beast,
or run away!
Some stress is beneficial, because it motivates us to
improve our performance and make changes in our
lives. If we had no stress, it would prevent us from
functioning at all.
Everybody perceives stress differently. One person can
relish the challenge of getting up and speaking in front of a group. Another
person can feel sick all day before hand. But steps can be taken to
overcome those types of fears. One simply has to learn to solve the
conditions that lead to unnecessary stress.
Source: Get A Grip: Overcoming Stress and Thriving in the Workplace, by Bob Losyk
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6. Reasons Why People Get Stressed
Life Sucks. But You’ll Be OK.
You hate your job. At least you’ve got a job
You’ve lost your job. You’ll find another one.
Your family bugs you. They still love you.
Your friends bug you. You’ll make new friends.
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7. Self−esteem: Today’s Bete Noir
The most important part of a person is not their face or body, nor their
job. It is their self-esteem. Their pride in themselves as a person, and
their estimation of their own self-worth.
One’s self esteem suffers, however, if one is unhappy with one’s physical
appearance. Unfortunately, most unhappiness is artificially generated,
with individuals concerned with how other people view them.
If an individual lose his or her job, for any reason, their self-esteem will
probably plummet, while their stress level will go through the roof. Coping
behaviors are important in these situations…some only compound the
problem!
Source: The Stress Answer: Train Your Brain To Conquer Depression and Anxiety in 45 Days, by Dr. Frank Lawlis
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8. Building Toward High Personal Worth
Do you suffer from low self-esteem? Retrain your brain.
Celebrate yourself - Train your brain that it feels good to do good. Think
about all the good things in your life.
Relax - Give yourself at least 30 minutes a day to relax. Do yoga or Tai
Chi, or play a game (but don’t be competitive about it!)
Meditate in action - Focus on your thought processes calmly and
deliberately, and release negative emotions.
Make a plan - A feeling of helplessness always brings people down. Take
control of your life.
Source: The Stress Answer: Train Your Brain To Conquer Depression and Anxiety in 45 Days, by Dr. Frank Lawlis
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9. How To Re−train Your Brain
The brain, like every other organ and muscle, will atrophy and shrink
without proper use, or it can become stronger and healthier with proper
nurturance.
This includes both absorbing knowledge, and absorbing experience to give you the
skills to help you cope/react to future stimuli.
Brain plasticity = the flexibility of the brain to change – not only according
to how we use it, but in response to demand.
Work on fundamental skills using imagery:
Demonstrate and create a visual image of the desired skill or ability
Practice, practice, practice
Celebrate success with positive feedback
REPEAT for each new skill, ability, or development of new reaction to old stimuli
Source: The Stress Answer: Train Your Brain To Conquer Depression and Anxiety in 45 Days, by Dr. Frank Lawlis
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10. Changing Trigger Responses
To deal with stress, your brain copes by developing a response. Sometimes
your brain gets stuck in the response, even when new information is
presented.
We learn to become hurt, angered or frightened by words, thoughts or
situations that remind us of past situations.
Changing trigger responses is similar to changing other habits – your brain
must create new neuron connections.
Whenever you stop an unwanted habitual behavior, the neurons that have
attached themselves to that old pattern will detach themselves and form a
new pattern.
Source: The Stress Answer: Train Your Brain To Conquer Depression and Anxiety in 45 Days, by Dr. Frank Lawlis
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11. Keys to Successful Retraining
Biofeedback
Its Pavlovian - By self-rewarding, whether material or self-praise for
desired responses to stress, we can have some control over our
development. After all, we learned many current behaviors this way.
Its mind over matter – With practice, some say we can even control
blood pressure, heart rate, and even sweat consciously
Imagery Training
The Olympian technique - Used most notably by athletes, the mantra is
“conceive, believe and achieve.”
You imagine a situation in your mind, rehearse it in your mind, and relax
in your mind. Then, when it comes to the real thing, you are able to act
without the stress you are normally subjected to.
Source: Mayo Clinic Stress Management Article on Biofeedback, Mindtools.com.
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12. Mental Exercises
It takes an average of 45 days for an individual to retrain their
brain.
Form an image of yourself after your new behavior has become a habit - the
imagery should be very detailed. Imagine every aspect of your life and how it will
be effected by this new behavior. Do this once each morning.
Practice on a daily basis with that new behavior. Take notes of how other people
react to your new attitude. Does it work?
Reinforce the new habit by giving yourself a gift (but not food, if your new
behavior is to not overeat!) Buy a book, stickers, clothing, shoes – whatever speaks
to you as a reward.
Keep a journal of how you feel, emotionally, throughout each day. Is it working?
You should feel noticeably better in as soon as a few days, and considerably better
in three weeks.
Source: The Stress Answer: Train Your Brain To Conquer Depression and Anxiety in 45 Days, by Dr. Frank Lawlis
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13. Action Plan: Start Feeling Better
Self Diagnosis – what’s eating you?
An event from your past
An issue you have right now, with job or friends
Your current lifestyle
Problems you foresee in the future
What can you do?
Knowing yourself is half the battle - Find out what your stress triggers or
stressors are, and work to replace unhealthy coping activities with healthy
ones.
Taking action to de-stress is the other half. Many good coping
mechanisms are within easy reach of any of us. Figure out what works
best for you and do it.
Source: The Stress Answer: Train Your Brain To Conquer Depression and Anxiety in 45 Days, by Dr. Frank Lawlis
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14. Know Thyself – Half the Battle
If you know your enemy but do not know yourself, you still cannot win
- Sun Tzu, The Art of War
What areas of your life are stressful, and how do you react to and cope with those
situations?
Can you eliminate the stress?
Can you change and improve how you cope with it?
Review a Do-It-Yourself Stress Symptom checklist, and a
Stress Assessment checklist. These tests will help you
explore coping behaviors that people commonly use when
they find themselves in stressful situations.
Curious to know yourself better? A sample checklist is only a page away!
Source: Career Success/Personal Stress: How To Stay Healthy in a High-Stress Environment, by Christie A. Leatz, M.S.W. with Mark W. Stolar. MD
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15. Test Yourself to Best Yourself
Do you exhibit any of the following symptoms often? If so, you may be
stressed out.
Mental and Emotional Physical
Anger/rage Accident Prone
Confusion Exhaustion/Fatigue
Constant forgetfulness Headaches
Depression High blood pressure
Fear/phobias Indigestion
Hopelessness Migraines
Indecisiveness Muscle spasm
Irritability Muscle tightness/soreness
Nightmares Teeth grinding
Worry Ulcers
Source: Get a Grip: Overcoming Stress and Thriving in the Workplace, by Bob Losyk
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16. Feel Better by Taking Action
Which of these effective stress relieving activities work best for you?
Try them all to see what works. What are your favorites?
Having sex
Attending plays or sporting events
Indulging in a hobby or hobbies
Eating a balanced diet
Hugs (getting and giving)
Planning your strategy
Imagery training
Biofeedback
Listening to (soothing) music
Doing breathing exercises
Massage
Crying at a chick flick
Meditation or centering
Dancing
Organizing your space
Relaxing deep muscle
Planning your work more efficiently
Doing arts and crafts activities
Playing with your children or a pet
Giving yourself rewards
Reading or watching TV
Going out with friends
Taking hot baths
Watching a movie
Source: Career Success/Personal Stress: How To Stay Healthy in a High-Stress Environment, by Christine A. Leatz, M.S.W. with Mark W. Stolar, M.D
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17. All Coping Behaviors Are Not The Same
Some activities are good for recovery
Taking a hot bath to relax at the end of the day feels marvelous, and helps you
recover from the stress felt throughout the day
Some are better for future stress reduction
If you can re-arrange your space to do things more efficiently, that can help reduce
the stress altogether, giving you that much less stress to recover from.
Change your diet to eat healthy foods, and exercise: thirty minutes of exercise a
day not only does wonders for your figure, but also for your mental health.
So be sure to recover from your daily stress,
while taking steps to limit your future stress
Source: Career Success/Personal Stress: How To Stay Healthy in a High-Stress Environment, by Christine A. Leatz, M.S.W. with Mark W. Stolar, M.D.
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18. Food, Glorious Food
While a lot of stress is caused by external forces – the job, family and
friends by whom you’re surrounded – much of it is caused by your own
health issues
So eat a balanced diet! Don’t skip meals, have breakfast, lunch and dinner. Portion
control is the only diet you need. Take multivitamins and antioxidants.
Just one glass of Star Power each morning gives you a full dose
of vitamins, minerals, and antioxidants. It makes your breakfast
much more effective
Live Happy – it’s the better breakfast beverage!
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Author’s Information:
Vik Venkatraman is an expert in health, nutrition and fitness. He has been advising businesses
and individuals on personal health and wellness branding and strategy for 5 years.
Email: vik.venkat@drinkstarpower.com
Twitter: www.twitter.com/vikvenkat
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