Have you ever heard of essential oils? You probably have, and you may even have some of your own favorite oils at home to use on a regular basis. Many people and businesses are beginning to take a strong interest in the use of essential oils and aromatherapy in their lives and products, and it’s not surprising why. When used topically or through inhalation, different essential oils can have some pretty awesome effects on our health and in our lives. Some of the best oils to use are actually pretty inexpensive, and most of them are sold in bottles or rollers that are easily portable! One area of our life aromatherapy can be a huge help for is our stress.
What is aromatherapy? Aromatherapy, as defined by the National Association for Holistic Aromatherapy, is "the therapeutic application or the medicinal use of aromatic substances (essential oils) for holistic healing" (Nordqvist, 2017). When inhaled, the molecules of the essential oil go through the body and stimulate our limbic system, which is linked to stress, and all the things it affects, like heart rate, blood pressure, breathing, memory, emotions, and hormone balancing. It is thought that when we breathe these molecules in, it can counteract our stress response by turning on the parasympathetic nervous system, which relaxes our bodies and helps to turn down our stress response (Wei), 2016. Benefits of aromatherapy Aromatherapy and the many different essential oils used in it have been shown to positively influence our health in an all natural way. In general, aromatherapy has been shown to reduce symptoms like aches, anxiety, depression, insomnia, and headaches, all of which are major stress symptoms that we struggle with when we are under chronic stress (Nordqvist, 2017). Every essential oil has its own unique properties and healing effects due to the different plants they come from, so these benefits are just a generalization of what some of the most known and studied essential have been shown to do for our health. When we reduce our stress symptoms, our bodies take this as a cue to slow down the stress response, and we begin to see a lot of our pains and worries fade away. Plus, since they are so portable and easy to use, we can take them with us to class, work, or even out with friends to utilize their benefits whenever we need. Best essential oils for stress Luckily, some of the best essential oils for reducing stress are some of the most widely available and inexpensive ones. Lavender essential oil is often considered the best essential oil for stress due to its strong relaxation properties and its ability to relieve headaches, migraines, and insomnia (Nordqvist, 2017). One study also found that lavender oil can help to “improve the quality of life for people with dementia” (Bauer, 2017), which is very important for stress management since chronic stress can have a negative impact on our memory and mental health. Another popular essential oil for stress management is lemon! With it’s bright citrus smell, it has been shown to improve mood and “help relieve the symptoms of stress and depression” (Nordqvist, 2017). Essential oils can be inhaled or applied topically to the skin when diluted with a carrier oil or water. They should be used with caution! Some people may be allergic to different oils, so it is important to always test the oils on a small patch of skin before using on a regular basis. The oils can be found at any health foods store, and even stores like Walmart or Target have a few different types of oil available to choose from! Adding essential oils to your existing stress management routine can be a great way to receive a few more benefits in an cheap and convenient way. All you have to do it stop and smell the oils. :) References Bauer, B. (2017, May 24). What are the benefits of aromatherapy? Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/aromatherapy/faq-20058566. Nordqvist, C. (2017, March 20). Aromatherapy: What you need to know. Retrieved from: https://www.medicalnewstoday.com/articles/10884.php. Wei, M. (2016, April 28). Six Aromatherapy Essential Oils for Stress Relief and Sleep. Retrieved from: https://www.psychologytoday.com/us/blog/urban-survival/201604/six-aromatherapy-essential-oils-stress-relief-and-sleep
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When I was a kid, all I wanted to do was color. I used to take coloring books and crayons with me everywhere and I would use them every time I got the chance. So many people think of coloring as a kid’s activity, but there are actually many amazing coloring books for adults that you can buy and use as a tool for stress management. They’re usually pretty cheap, and there’s no pressure to be an artist since the lines are already drawn for you! The act of coloring is relaxing, and because of it, we often feel much less stressed after we have spent some time with our crayons.
Coloring as a stress management tool When I sit down to color, I sometimes find myself getting lost in the fun of it and spending hours on a picture. I am able to focus all my attention on the act and forget about all the things that were occupying my mind, which is actually one of the biggest reasons that coloring is such an effective stress management tool! Coloring can help lower stress levels because when we are focusing on the art, we are not thinking about all the worries we may have (Brooks, 2017). Taking mental space away from our stressors gives us time to breath without all that weight, which helps to quiet our stress response and all the negative symptoms that can come with it. We are practicing the art of mindfulness and living in the present as well when we color, since we are so absorbed in the colors we will pick and the lines we will use (UC Davis Health, 2016). Since mindfulness practice has been proven to eliminate a wide variety of stress symptoms in our bodies, this is a really fun way to receive those benefits while at the same time working out our creative muscles. Also, when we relax to color, our brains “lower activity in the amygdala,” which is the area of the brain that is responsible for our fight-or-flight stress (Piedmont Health). Coloring has been shown to reduce levels of anxiety and depression in college students specifically, so this is definitely something to give a shot when you are feeling overwhelmed with the responsibilities that being a student can bring (UC Davis Health, 2016). Try it! It is very easy to practice coloring as a stress management technique. The first step is, of course, to get a coloring book or some coloring pages, and something to color with! I personally like to color with markers because I love the bright, bold appearance they leave, but you can color with whatever you desire. The next step is then to open your book and color, remembering to be mindful while doing so for the added benefits that it can have on our stress levels. You could also try leaving your phone in another room since it is not required for the activity (Piedmont Health). The blue screen lights and the stimulation that technology brings can actually negatively influence our stress, so this could be another way to reap even more benefits from this simple activity. As you can see, coloring is a cheap and effective tool we can utilize to help us relax and lower our levels of stress and its effects on our bodies. Head over to your local Target, Walmart, or craft store to find everything you will to create beautiful art and live a more peaceful life. References Bea, S. (2015, November 13). 3 Reasons Adult Coloring Can Actually Relax Your Brain. Retrieved from: https://health.clevelandclinic.org/3-reasons-adult-coloring-can-actually-relax-brain/. Brooks, K. (2017, December 6). Coloring Isn’t Just For Kids. It Can Actually Help Adults Combat Stress. Retrieved from: https://www.huffingtonpost.com/2014/10/13/coloring-for-stress_n_5975832.html Piedmont Healthcare. (n.d.). Do coloring books for adults decrease stress? Retrieved from: https://www.piedmont.org/living-better/do-coloring-books-for-adults-decrease-stress UC Davis Health. (2016, February 23). Coloring therapy helps ease patients’ stress. Retrieved from: https://www.ucdmc.ucdavis.edu/welcome/features/2015-2016/02/20160223_cancer-coloring-therapy.html. Every single person thinks and feels, but not every person thinks and feels the same way. Older adults are not going to have the same thoughts as us college students, and we are not going to have the same thoughts as elementary schoolers. We are all going to be feeling different things based on these emotions, which is going to impact our lives in different ways. Unfortunately, many people of all ages struggle to fully feel, understand, process, and regulate their emotions, which can have many negative effects to our stress levels and on our physical and mental well-being (The School of Life, 2017).
What are thoughts and emotions? Thoughts and emotions go hand in hand, and we usually don’t experience one without the other. Thoughts are our ideas, opinions, and perspectives about the world (Lawson, n.d.). They can trigger different emotions in us, which can make us experience different feelings. It is important to remember that every emotion is healthy, even the sad or angry ones, as it means we are capable of feeling. However, healthy emotions can become unhealthy if they last longer than they need to, or begin to control your life and actions. To be emotionally well and experience emotions in a healthy way, you must be able to “feel and express the entire range of emotions, and to control them, not be controlled by them” (Seaward, 2006). If we are not emotionally well, we may have a hard time understanding our emotions or reacting to them in healthy ways. This can cause them to manifest inside our brains and bodies, leading to some unfortunate health effects (The School of Life, 2017). What happens when we are not emotionally well? When we are not emotionally well, our health can suffer. When we are overwhelmed with negative thoughts and emotions, In general, any negative emotions that have been repressed can be a source of chronic stress in our lives. Chronic stress can severely disrupt the body, damage the immune system, and even deplete our brain of the chemicals it needs to be happy (Lawson, n.d.). This is even scarier, since people with higher exposure to stress over their lifetimes tend to have worse mental and physical health (Sifferlin, n.d.). This, as well as a reduced ability to control and respond to negative emotions, can lead to conditions such as depression, anxiety, Alzheimers, or even schizophrenia later in life. Anger is one emotion that many people have a hard time understanding and processing, so there are many different coping mechanisms that people struggling with anger may use. For example, someone who suppresses their anger is may experience physical symptoms, such as migraines, ulcers, liver problems, or high blood pressure (Seaward, 2006). However, repressed anger can lead to high blood pressure, cardiovascular disease, digestive issues, and higher risks of infection in anyone regardless of their coping mechanism, so it is important that these negative emotions are dealt with (Seaward, 2006). Benefits of practicing good emotional habits In spite of all the bad that can come from negative emotions, learning how to manage and control emotions, as well as an increased focus on feeling the positive emotions, can actually reverse all of the damage done. While genetics can make someone more predisposed to depression or negative emotions, we are just as capable of cultivating positive ones. Positive emotions can help us recover faster from and be more resilient to stress, get better sleep, boost our immune system, and provide an overall sense of happiness and wellbeing in our lives (Lawson, n.d.). Positive emotions such as forgiveness and gratitude can be attained with practice, and can help us feel physically and mentally better. In fact, one study found that if people who experienced a lot of stress were highly forgiving of themselves and others, “that characteristic alone virtually eliminated the connection between stress and mental illness” (Sifferlin, n.d.). As college students who are always dealing with one stressor after another, forgiveness is crucial for our self-care and the wellbeing of our minds. There is always going to be bad around us, but there is just as much good in the world to counteract it. If we can change our perspective and try to see the positives more than the negatives, our minds and bodies will be much healthier because of it. Help for developing emotional awareness The first step to developing emotional awareness is being able to identify and express what are you feeling. If you do not take the time to understand and know yourself and your emotions when they arise, it will be very hard to learn how to change or control them. By changing an external situation, switching our attention to positivity, or re-evaluating the negative emotions we feel, we can begin to change the unhealthy emotions to healthy ones (Lawson, n.d.). Practicing mindfulness or positive thinking can be two very useful tools in helping us accept our negative emotions and cultivate the happiness to replace them. Sometimes, this emotional work requires additional support, especially if you are struggling with a mental illness. My university has a Counseling and Psychological Support center with therapists and counselors who are trained to help students battling negative emotions find happiness and positivity in their lives. This may be something that your university offers as well, so take the time to look into it. Lastly, emotions are contagious, so if you are feeling good, be sure to spread the positivity around (Lawson, n.d.). You never know who around you may need it! References Lawson, K. (n.d.). What Are Thoughts and Emotions? Retrieved from:https://www.takingcharge.csh.umn.edu/what-are-thoughts-emotions. Lawson, K. (n.d.). How Do Thoughts and Emotions Affect Health? Retrieved from: https://www.takingcharge.csh.umn.edu/how-do-thoughts-and-emotions-affect-health. Seaward, B. (2006). The Emotions: From a Motivation of Fear to a Motivation of Love. In Essentials of Managing Stress (Chapter 3). Retrieved from: https://books.google.com/books?id=pVMcqXUEotIC&pg=PA43&source=gbs_toc_r&cad=3#v=onepage&q&f=false. Sifferlin, A. (n.d.). Forgiving Other People Is Good for Your Health. Retrieved from: http://time.com/collection/guide-to-happiness/4370463/forgiveness-stress-health/ The School of Life. (2017, September 7). How to Process Your Emotions. Retrieved from: https://www.youtube.com/watch?v=b197XOd9S7U |
AuthorHannah Brewington Archives
November 2018
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