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using aromatherapy for stress releif
Aromatherapy is a nice tool for stress relief because it has few (if any) known side effects, can be used passively (you can fill the room with scent while you attend to other activities, relieving stress in the process), and can be easily combined with other stress relievers (like massage or meditation, for example), for increased stress relief.
Aromatherapy can be convenient, especially for busy people who need something quick. Here are some ideas for aromatherapy use.
Candles
I love candles for aromatherapy! Lighting a candle is probably one of the simplest ways to scent up a room and create a nice feel, so get some aromatherapy candles and let them burn. (The candles, like incense, can also be used to create a more soothing atmosphere, or as a focal point for meditation. However, they may be more practical than some incense because they don’t give off as much smoke.) Be sure that you get quality candles that give off a scent that’s potent enough to be smelled around the room.
Diffusers
Aromatherapy diffusers take essential oils and evaporate them through the air. Diffusers are great because they spread the scent quite effectively. The electricity run ones can be safer than candles as there is no open fire involved. This is another convenient method of creating a soothing atmosphere, and many of them look really nice as well, adding to the soothing vibe you should create anyway. AVOID USING DIFFUSERS WHEN PETS ARE IN THE ROOM, ESPECIALLY CATS AS THE OILS ARE TOO STRONG FOR THEM.
Aromatherapy Massage
Aromatherapy combined with massage carried greater benefits than either strategy by itself.
Aromatherapy Meditation
Aromatherapy can enhance the relaxation benefits of meditation, providing a focal point, and offering the passive stress relief benefits of aromatherapy. Even a five-minute meditation can bring benefits.
Popular Essential Oils for stress relief
ROSEMARY
Rosemary is associated with feelings of contentment. It’s been shown to have positive effects on performance and mood.
Rosemary has also demonstrated the ability to reduce cortisol levels. This means that rosemary aromatherapy can be a good choice for de-stressing during the day when there is still work to be done.
LAVENDER
Lavender is associated with feelings of contentment, improved cognitive performance (some measures) and mood. It has also shown other mild sedative and calming effects.
Lavender has been shown to reduce cortisol levels. It can soothe babies and new mothers alike and promote positive mother-infant interactions.
Lavender is often used to promote sleep in infants and deep sleep in men and women. This can be a great choice for anyone trying to relax for sleep or feel more calm and relaxed during the day.
PEPPERMINT
Peppermint aromatherapy has been found to increase memory and alertness. It can provide a great pick-me-up for too-tired and too-busy people, stressed students, and the overworked.
YLANG YLANG
Ylang-ylang has also been found to promote calmness and reduce stress, making it a good option for unwinding and de-stressing at the end of a long day.
LEMON
Some research has shown that lemon oil may possess anti-depressant-type effects. It is a good choice for stress relief and mood enhancement as well.
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Meditation for stress relief
Meditation is a powerful stress reliever and a habit that can lead to resilience to stress and increased inner peace. While this may not come as a surprise, if you're like most people, you're aware that meditation can be helpful but you have trouble making it a daily habit—life gets in the way! This is okay to an extent; practicing meditation once can be helpful. However, to gain the full benefit of meditation in terms of creating resilience and a lasting sense of peace, it should be practiced regularly.
There are many different ways to experience the benefits of meditation, and having more options at your disposal can mean that the practice is easier to maintain on a regular basis. One soothing method is to meditate in the bath. A bath meditation combines the standard benefits of meditation with the benefits of a relaxing, hot bath, which can soothe tired muscles, provide a calming atmosphere, and allow a temporary feeling of escape from stressors. This is a habit that's easy to practice on a nightly basis. How do you make a bath meditation effective? Here are some things to keep in mind.
Make Time.
Block off at least 15 minutes where you won’t be interrupted. That means creating a few extra minutes in your schedule, putting the phone straight to voicemail, telling others in your household not to disturb you unless it’s an emergency. Whatever you need to do to set personal boundaries and block off the time, it should be worth the effort.
Use Aromatherapy Bath Products.
As you run the bath, you may want to incorporate some of the benefits of aromatherapy by using bubble-bath or bath oils scented with lavender (shown to be relaxing), peppermint (if you want to feel more alert), or another scent that you really like (studies show that subjectively pleasing scents bring stress relief benefits, too). This way you can add another layer of stress relief with no additional effort.
Get In and Relax.
Let your breathing become slower and deeper, allowing your belly to rise and fall with each breath (instead of your shoulders or chest). This type of breathing is more natural, and can help turn off your stress response if it was still triggered from earlier in the day. (Read more about breathing exercises.)
Focus on Sensations.
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oils for sleep problems