Very few of us go through life never suffering from some form of stress related health issues. Whether it manifests as headaches, sleeping problems, low energy levels, mood swings, low confidence or self-esteem issues, or just a constant low grade level of anxiety, it”s something that needs resolving before it undermines your health any further.
As most stress related conditions gather momentum as a result of various factors coming together, it is usually a combination of different solutions that increase your resources and help make the long lasting changes that you deserve.
Tips for dealing with stress:
- Identify the reality of the situation and decide not to put up with feeling like this any longer!
- Exercise is key. If you have high stress, your levels of the “fight or flight” hormones in your blood stream will be consistently high. This can then undermine the functioning of different aspects of the endocrine system and cause fatigue and an inability to “wind down” even when the opportunity arises. Exercise helps to flush out the stress hormones and re-balance posture, helping to release any muscular tension. It also stimulates the release of neurochemicals called “endorphins”, which can help to boost your mood and ease any aches and pains.
- Drink plenty of water! Key in so many metabolic processes, proper hydration will help ameliorate various different effects of stress and help to prevent premature ageing too.
- Stimulants need to be kept to a real minimum. As already discussed, if you are stressed you may have over-stimulated adrenal glands. Drinking too much tea, coffee or alcohol will further exacerbate the problem, leaving you feeling permanently “wired”, unable to relax, and could lead to a disrupted sleep pattern. This then becomes a vicious cycle – as you will then get over tired and less able to relax. Remember to be mindful of your own limits, some people are much more sensitive to caffeine than others, for instance. One person may be fine with 4 cups of coffee daily, whilst others can feel the effects of one single cup!
- Sugar also needs to be kept to a minimum if you are stressed. Too much refined sugar can cause extreme blood sugar swings that interfere with concentration, mood, and natural energy. If you need a boost try fresh fruit, a little high quality organic dark chocolate, a natural energy drink or a savoury snack.
- Supplements can really help if your stress levels are high. Vitamin Bs, EFAs (essential fatty acids) & Vitamin C can be indicated, plus tonics/stamina/immunity boosters such as Ginseng – an “adaptogen” that can help the body adapt to stress (try Elagen) – and herbs such as Valerian to help you relax in the evening, and herbal teas such as Chamomile.
- If your sleep pattern is disturbed, try a “wind down” period before you go to bed. Read, do some deep breathing or meditation exercises, or listen to a visualisation/hypnotherapy CD. Write a diary to help you to “dump” things that are on your mind and preventing you from relaxing. Always try and finish on an “up note”.
- Essential oils are supreme stress relievers. Use them to lift the mood in your workplace by vapourising them. Regular massage with holistically chosen essential oils diluted in a carrier oil is second to none for comprehensive therapeutic effects. Add your favourites to any of Base Formula’s fragrance free cosmetic bases and make your own stress relieving lotions, creams, shampoos, conditioners, bath and shower gels or relax at the end of the day in a bath soak made with essential oils and therapeutic salts. Specific stress relieving essentials oils include those detailed below – remember to choose what you are naturally drawn to as these will be what you most need! Rose, Neroli, Petitgrain, Jasmine, Melissa, Ylang Ylang, Frankincense, Lavender, Bergamot, Geranium, Clary Sage, Chamomile, Vetivert, Marjoram and Rosewood. Certain oils are useful for specific types of stress related conditions i.e. Lavender for headaches, Ylang Ylang for high blood pressure and Rose and Geranium for PMT etc. If you’re not sure which oils to use or you don’t want to buy lots of different oils, why not try a pre-blended essential oil such as our Relaxing, Uplifting or Sweet Dreams blends. These can be used in an aromatherapy diffuser, added to the bath, or mixed into a carrier oil or base product for use on the skin.
- A little of what you fancy does you good! Remember to treat yourself on occasion, rather than waiting for someone else to do it. Try and always have something on your horizon to look forwards to – to give you a little boost and spur you on through the rough stuff.
- Change is the key. Remember “if you do what you’ve always done, you’ll get what you’ve always got”. If you need help to ease your stress and create more positive internal dialogue – Hypnotherapy and/or TFT (Thought Field Therapy) may be perfect for you.
- Be kind to yourself and remember that “you get more of what you focus on the most”, so try and focus on the positive aspects of every situation, whilst you work on the most appropriate forms of help for you. Change is the only constant in life – so embrace it and change the cycle of stress before it changes you.
- Live “in the moment” as much as possible. Worry is often unfounded and just the product of over-thinking about things; “Worry never robs tomorrow of its sorrow – it only saps today of its strength”.
- Breathe – sometimes we hold our breath when we are stressed which creates more problems.
- Never forget “laughter is the BEST medicine” and learning to see the humour in as many situations as possible can alter our perspective and strengthen our resolve.
Finally it worth noting that a little stress is a good thing – it’s stimulating and it can give us a creative boost, we just need to remember to slow down and smell the roses every now and then – from the plant or the bottle!!!
Joannah Metcalfe
Consultant Aromatherapist
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