Natural Stress Relief

Do you have trouble mustering up the energy to get out of bed in the morning?  Or do you function normally until after lunch, then come crashing to a near-halt?  Lots of us suffer from low energy at one time or another, and for some it’s an everyday occurrence.

All too often, when we need enough energy to get us through the day, we reach for a cup of coffee or some other caffeinated drink.  This does provide a quick boost, but it’s not really the best thing for our bodies.  While an occasional dose of caffeine is no problem, it can easily become a habit.  And that can end up sapping our energy even further in the long run.

There are other ways to get an energy boost.  Most do not provide the quick and dramatic short-term fix that caffeine does, but they do increase our alertness and stamina.  Here are some of the best energy boosters:

* Herbs - There are several herbs that people use to increase their energy levels.  Some of these are ginseng, gotu kola, guarana, ginkgo biloba, and yerba mate.  Some herbs, however, do contain forms of caffeine, so if you’re looking to avoid that, be sure to do your research.

* Nuts - Nuts are high in protein, vitamins and minerals and low in cholesterol, making them a good snack for an energy boost.  They also take longer to digest than foods that are high in carbohydrates, so they provide energy for longer periods of time.

* Bananas - Eating a banana provides a very healthy energy boost.  They contain vitamin C, iron, and antioxidants, all of which contribute to our energy levels as well as our overall health.  Eating a banana about an hour before physical activity will provide a nice increase in energy.

* Carbohydrates - There are two types of carbohydrates:  simple and complex.  Simple carbohydrates, also known as simple sugars, are the ones that provide a quick burst of energy but tend to make you crash just as quickly.  Complex carbohydrates are found in foods such as pasta, rice, bread, oatmeal, and certain fruits and vegetables.  These give us more stable energy.

Ideally, we should obtain our energy through our diets.  But in today’s busy society, good nutrition through meals tends to get overlooked.  There are energy bars on the market that include beneficial vitamins, minerals and herbs that can pick us up when we’re dragging.  There is no harm in using them as needed, but it is best to try to get as much as possible of the things we need from balanced meals.

Living a healthy lifestyle is the best way to keep our energy levels up.  But sometimes we need a quick pick-me-up.  When we do, there are things that can satisfy without causing us harm.  So instead of reaching for your favorite caffeine-filled drink, why not try something a little healthier?

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The Effects of Stress on Your Body

Stress can have profound effects on our mental health.  It can cause us to lose focus, or it can trigger depression or anxiety.  It might affect our memory, and it can have a negative impact on our relationships with others.  But did you know that stress can adversely affect our physical health as well?

The Physiology of Stress

In addition to the changes that stress brings forth in our minds, it causes a number of physiological responses.  Here is how it works:

1.  First, we experience the stress alarm reaction.  This is commonly known as the “fight or flight” response.  Hormones and chemicals, including adrenaline and endorphins, flood into the bloodstream, and we experience a sudden burst of energy.  This increases our blood pressure and breathing rate.  Digestion slows down, and blood rushes to our major organs.

2.  Once the initial threat has passed, our bodies move into a stage called stress resistance.  The body begins to function somewhat normally again, but it is still on alert.  It begins to repair any tissue that was damaged during the initial stage of stress.

3.  The third stage is stress exhaustion.  This occurs when we experience ongoing stress.  This stage is where the most damage is done.  The immune system may be suppressed thanks to an overabundance of certain chemicals, and the cardiovascular system often suffers.

What Do These Responses Do to Our Bodies?

The end results of too much stress can be detrimental to our health.  The strain it puts on our cardiovascular system can lead to heart disease, high blood pressure or stroke.  We might gain weight due to changes in metabolism or eating habits.  Our immunity might become impaired to the point that we get sick more frequently.  Stress has also been known to be a major factor in the formation of many stomach ulcers.

Stress can also affect our bodies in ways that are less serious but rather bothersome.  It can cause headaches and body aches.  It might lead to skin breakouts.  It can affect our sleep patterns.  It can cause sexual dysfunction.  And it can make us more susceptible to allergy symptoms.

Health problems that we already have are often made worse by stress.  This is especially true for disorders that are connected to the nervous system, such as chronic pain, digestive problems, and bowel disorders.  If these ailments are present, excessive stress can make a bad situation worse.

We all experience stress.  It is a normal, unavoidable part of life.  But too much stress can cause numerous problems for us.  That’s why it is so important for us to learn how to handle stress effectively.  Doing so will reduce its harmful effects on both the mind and the body. 

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Relieve Mental Stress with Aromatherapy Massage Oils

After a long day at the office, you may come home and light your favorite scented candle, make a cup of chamomile tea, or perhaps take a long, hot bath with added lavender oil. While all of these activities may have a calming effect, relieving mental stress with aromatherapy massage oils is particularly effective.

Mental stress is something we all have to cope with on a daily basis. When we become too stressed, however, it can affect the immune system which in turn can lead to illness. It can also reduce our capacity to concentrate on our daily tasks, increase our blood pressure, and generally leave us emotionally spent.

Utilizing aromatherapy oils can effectively treat not only mental stress, but a host of other ailments as well. Out of all the oils used today, lavender is deemed to be the most effective in reducing stress. Whether you go to a spa or a massage therapist, aromatherapy massage oils can lower blood pressure, promote a feeling of wellbeing, and increase the energy level and balance within.

Let’s face it - there are situations which we cannot control, either at home or at work, and this can add to the stress we are already experiencing in trying to juggle life’s demands. Studies have shown that aromatherapy massage oils can alleviate many of the physical, emotional, and mental stresses that can interfere with our capacity to think clearly and perform more productively.

While there are many meditative methods we can utilize to relieve mental stress such as Pilates, Qi Gong, and deep breathing exercises, aromatherapy massage oils offer an easy, quick, direct path in relieving the angst that is associated with stress.

In addition to having an aromatherapy massage, using these oils at home can offer the same effect. The process by which anyone can benefit from aromatherapy massage oils is through the scent that is inhaled and makes its way to the olfactory bulb located in the brain. Think about the last time you shopped at a candle store or a bath products store. You walked in and a particular scent made you feel good inside.

Aromatherapy is the means by which inhaling essentials oils can heal and further enhance our quality of life. So it makes sense, then, that the benefits of aromatherapy massage oils have become a holistic alternative to traditional medicine and have been widely used to relieve mental stress.

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How What You See Can Play a Part in Your Tension

With cable news available 24/7, it’s no wonder we are opening our windows and screaming, “I’ve had enough and I can’t take it anymore!” Yes, this may be a bit of an exaggeration but it is important to understand how what you see can play a part in your tension.

On any given day, you can turn on your TV news and the onslaught of information is not only hard to process, but is filled with grim realities. At a time when the nation is at war, the economy is in a state of flux, the stock market is fluctuating, and more and more homes are in foreclosure – it’s no wonder that you may feel tense and uncertain.

Have you ever noticed that during the holidays the news focuses on pleasant and heartwarming stories, good deeds, and acts of kindness? Today, however, we are embroiled in a political election process that has become skewered by the media and offers no relief to the many problems we face globally.

Switch the channel and you may find reality programs that are idiotic at best, and offer no escape from what we experience ourselves. Other programs offer car chases, stories about offenders and their experiences in jail, courtroom dramas, and the like.

It isn’t enough that the real world can put us in a state of angst, but trying to find a show on TV that offers some relief from everyday stresses is another problem altogether. While there are cooking shows, comedy shows, and shows which inform and educate, there is a growing fascination with reality shows that begs the question: Are these shows offering relief or contributing to the tension in our lives?

A person can say, “Change the channel; don’t watch these shows that cause you undue stress,” and that person would be right.

What we see on a daily basis does play a part in our tension. Can we avoid it? Certainly we can avoid TV shows that have no relevance to our lives, but are merely meant to exploit. Do we simply stay home, lock the doors, and never go out again? No, we can’t do that either.

What we can do is use our own meditative skills to relieve the tension. We can’t control the actions of others, but we can control how we feel and respond to certain situations.

There will be situations we can’t avoid, but we can still choose not to let an unpleasant event dictate or determine how we ultimately feel.

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Five Essential Oils Perfect for Relaxation

Here are the top five essential oils which are perfect for relaxation:

Lavender: This essential oil is the most popular of all. It not only reduces stress, but has a sedative effect which both calms and soothes. It has anti-depressant properties and overall calms the nervous system.
Bergamot: This oil has the same sedative effect as lavender in that it totally relaxes you into an instant state of blissful sleep. This is an essential oil that acts as a de-stressor. It can also be found in a very famous tea - Earl Grey.

Sandalwood: For those who suffer from anxiety, this oil can subdue the inner angst within. Most people who suffer from anxiety also develop insomnia, and this oil has been known to alleviate that, as well as bring about a more relaxed and calmer state. Sandalwood can also bring out an amorous mood.

Ylang Ylang: A favorite among aromatherapists, this oil transcends all others for bringing about an inner peace and balance in both the mind and body. It also acts as an antidepressant.

Chamomile: The reason why so many people drink chamomile tea is due to its soothing effect. As an essential oil, however, it relaxes the body and the mind and relieves much of the stress after a long hard day. It is also good for insomniacs and for those who suffer from anxiety.

Now if you really want to relax, you can combine some of these oils with carrier oils, and make your own mixed blends of aromatherapy essential oils. These can be kept on hand for those days and nights when stress and anxiety takes control.

While there are numerous essential oils which may be used alone or in combination with others, it is important to also utilize the carrier oils to dilute the highly concentrated essential oils. Chamomile and ylang ylang are just two of the carrier oils which may be used in conjunction with the main oil of choice.

Relaxation is a rare commodity these days, and selecting any one of these essential oils to further the relaxation process is perfect for the busy woman in us all.

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Colors That Help Relieve Tension

More and more homeowners are using different color schemes in their homes that reflect their personalities. Depending on the colors you have in your home, they can play a pivotal role in how you feel. Let’s take a look at some basic colors that help relieve tension.

Pink: This color has a soothing and calming effect. Studies have shown that this nurturing color, especially among girls, is often linked to adults who prefer a less passive hue. For this reason prison walls are often painted pink.

Blue: Studies have shown that blue is a relaxing color and one that promotes calm and inner peace. It also provides tranquility. One of the more popular colors, it is favored among men and is also said to reduce blood pressure.

Green: Also emphasizing tranquility, green is nature’s color. It has a calming effect and studies assert it may relieve stress.

Orange: This is a particularly warm color that can also relieve tension. However, some studies suggest that since it is a component of the color red, it can also spark feelings of hostility.

Brown: The feeling of a comfortable and secure existence is part of the color brown’s description. It makes sense since it is also a color associated with nature.

The psychological effects of color has been the subject of much research. For example, studies have shown that red cars cause more accidents than silver cars. If you’ve seen any bullfights on TV, the red cape used to antagonize the bull is red for a reason. Red energizes, may provoke feelings of anger, and increase hostile attitudes.

It is also interesting to note that centuries ago colors were used as a holistic alternative to traditional medicine. Here are some examples of how colors were used to heal: The color yellow was used as purification of the body; the color indigo was used to aid in skin conditions; the color red was used as a stimulant; and the color orange was utilized to elevate one’s energy.

There is a reason why many homes are switching from traditional white to a variety of soft hues. White, in and of itself, may denote purity; but it is also devoid of healing properties that can relieve tension.

The aforementioned colors have been shown to relieve tension, and the color palettes of today are more comprehensive in achieving a certain look, while at the same time offering a soothing alternative to relieve tension.

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Balancing Your Diet to Improve Tension and Stress

While we know that exercise can relieve stress, balancing your diet to improve tension and stress is another facet to achieving overall good health.

When our immune system is out of balance, we are more vulnerable to everyday stresses and tension. However, if our daily diet consists of foods that strengthen the immune system, we are more able to survive the effects of stress and tension we face on a daily basis.

What kind of balanced diet should we engage in? Remember your mom telling you that breakfast is the most important meal of the day? She was right. Without eating a proper breakfast, we tend to stop at a coffee shop and choose a sugary delight. Instead, why not opt for a bowl of oatmeal with a glass of water. Substitute caffeine with chamomile or green tea, which is a wonderful stress reducer.

If you don’t have time to sit down and have a nourishing breakfast, try a vegetable smoothie. Packed with vitamins and nutrients, this is much better than coffee and toast.

Sugar contributes to stress. You may notice that a while after eating a sugary snack or a bar of chocolate, you feel fatigued. While the sugar may help in the short term, you are just adding wood to the fire in the long run. Conversely, snacking on protein is much healthier for you and helps to maintain blood sugar levels as well. Popcorn is another snack which can get you through the 3 o’clock yearning for something sweet.

It’s a good idea to avoid salt as it can increase blood pressure which, when confronted with a stressful situation, can increase the tension twofold. Foods such as hot dogs have a high salt content.

Another tip is to eat adequate amounts of fat. Low fat diets deprive the body of much needed nutrients. The brain is mostly made of fat and cholesterol, and the nerves need fat in order to operate properly. Eating enough fat also leads to healthier blood sugar levels. Low blood sugar can make you feel stressed out.

Instead of going out to lunch, you can make lunch at home and bring it to the office. Cut up some carrots, celery, and add some cottage cheese or tuna in water. Or, you can make a nutritious salad with pieces of chicken and lemon vinaigrette. Also, drink plenty of water each day instead of relying on sugary caffeinated beverages that make you feel more stressed later. This serves to keep you sated and hydrated at the same time.

Balancing your diet to improve tension stress is as important as exercise. You will not only feel good, but your energy level will be constant and productivity will increase.

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Ahh…The Sound of Silence

While there are many ways to relax, one of the best remedies is to focus on how quiet time can help your body recoup and relax. Ahh…the sound of silence can be so sweet.

On any given day, if you stop and listen you can hear a myriad of sounds that seem to come from all directions. Sometimes we have the ability to drown out the noise, while on other days it becomes so intense we long for a moment of absolute silence. We become so used to the din that we often do not realize the effect it has on our psychological and physical wellbeing.

If you’ve ever been inside a public school, the noise can be deafening. You can’t wait to finish the business at hand and head out the door to a more peaceful setting. But in fact, there is just as much environmental noise that we have become accustomed to during the course of our lives.

Spending five to ten minutes alone in silence can make all the difference to how we feel. Although some people find sitting in complete silence difficult to do, as with anything else it is a learned experience.

Let’s try an experiment. Find a quiet room in your home, close the door, and choose a spot in the room where you can sit down in a comfortable position. Close your eyes and begin to breathe deeply. Focus on the breathing; listen to it. You may hear peripheral sounds coming from inside or outside the home. Instead of trying to block them out, just ignore them. As you continue to deep breathe, relax your body and begin to breathe naturally. The tension is slowly leaving your body. You are totally relaxed and feel rejuvenated. Congratulations! You have just spent ten minutes in silence. It wasn’t so hard, was it?

During the hustle and bustle of a busy day, we don’t realize how many times we have the opportunity to enjoy the sound of silence. The effects are immediate. The blood pressure returns to normal, the stress dissipates, the body loses all the tenseness associated with stress, and we enter a relaxed state.

There are other places where one can attain the same effect. Perhaps a walk in the park early on a Sunday morning or sitting under a shaded tree; or a morning cup of coffee on the patio or sitting on the beach watching the sun rise.

We may not be accustomed to entering a world of silence. But even if it’s for only a few minutes, the benefits derived are immeasurable. Give it a try; you may find the experience more pleasant that you’ve imagined.

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