Stinky Stuff—Good Therapy?

Aromatherapy originated in Europe back in the early 1900s. Aromatherapy uses aroma-producing essential oils from plants to provide relaxation and help relieve stress. The essential oils are taken from a plant’s flowers, leaves, stalks, bark, rind, or roots. The oils are mixed with other liquids such as alcohol, oil, or lotion and are then rubbed on the skin or sprayed in the air and inhaled. You can also mix them into your bathwater.

Users of aromatherapy believe that the fragrances stimulate nerves in the nose that, in turn, send impulses to the part of the brain that controls both your emotions and your memory. Aromatherapy oils are thought to interact with hormones and enzymes in your body, and can cause changes in pulse rate, blood pressure, or other body functions. Depending on the type of aromatherapy oil, the result may be stimulating or very calming.

The following is a list of symptoms followed by the suggested aromatherapy oil.

Stress — Bergamot, Frankincense, Geranium, Grapefruit, Jasmine, Lavender, Mandarin, Rose, and Sandalwood
Anxiety — Cedar wood, Frankincense, Geranium, Lavender, Mandarin, Rose, and Sandalwood
Anger — Jasmine, Orange, Roman Chamomile, and Rose
Irritability — Lavender, Mandarin, Roman Chamomile, and Sandalwood
Memory — Basil, Black Pepper, Cypress, Lemon, Peppermint, and Rosemary
Depression or Grief: Frankincense, Rose, and Sandalwood
Fatigue — Basil, Black Pepper, Cypress, Frankincense, Ginger, Grapefruit, Jasmine, Lemon, Peppermint, Rosemary, and Sandalwood

Aromatherapy products can be found in most stores offering lotions, candles, and bath oils.

People with certain chronic illnesses or conditions, lung conditions, asthma, allergies, skin conditions, children under age five, and pregnant women should not use aromatherapy without first consulting a doctor.

Post Author: Carol Denbow is an award winning author of three books including Stress Relief for the Working Stiff, How to Reverse the Embalming Effect. Visit Carol’s website at http://www.booksbydenbow.weebly.com/

Stretching – Something So Simple!

Stretching is a good way to relieve muscle tension. Simple morning stretches help relieve the body tightness we develop while sleeping. Stretching prior to any physical activity also reduces your likelihood of injury. Basic stretching exercises require very little space to do and can be easily done at home or at work.

Simple stretching when you wake up in the morning, or before exercise, can be done in about five to ten minutes. Stretching in the morning will help you maintain a feeling of relaxation during the day.

Before exercising, always consider doing some simple stretches because exercise reduces stress. If you suffer from achy muscles and joints after exercise, your stress can be elevated again.

Stretching should never induce pain. If you feel pain while stretching, you may be pushing too hard. Never push or pull your muscles beyond comfort. The following are some simple stretching exercises.

1. Lie flat on your back on the floor or in your bed and reach up towards the ceiling. Pull your hands up over your head until they reach the floor or bed. Hold this pose for three to five seconds and repeat two to three times. This stretches the shoulders and chest.

2. Stay lying down and bend one knee. Place both hands around your knee and pull your leg up as close to your chest as is comfortable. Repeat this with your other leg. Then pull both legs up to your chest in the same manner. Hold this position for fifteen seconds. This stretches your lower back muscles.

3. Sit on the edge of your bed or a stool with your feet flat on the floor. Turn your head to look as far to the right as is comfortable and hold for three to five seconds. Do the same looking left. Then turn your head and shoulders to the right. Reach back behind you with your right arm. This time, while your head is turned, slowly move your head to look upward, and then downward. Repeat, turning to the left. This stretches your neck and shoulders.

4. Lie flat on your stomach. Bring your upper body up, leaning on your forearms. Look straight ahead. Lift your head slightly to look up, left, and then right. This stretches the neck, back, and abdominal muscles.

5. Squat down with your knees bent until your buttocks are as close to the floor as possible without falling backwards. Keeping your balance, lean forward and look upwards. This stretches your lower back, hamstrings, and buttocks.

Implementing a daily stretching routine can reduce common stress throughout the day. Be committed to morning and pre-exercise stretching.

Post Author: Carol Denbow is an award winning author of three books including Stress Relief for the Working Stiff, How to Reverse the Embalming Effect.
Visit Carol’s website at http://www.booksbydenbow.weebly.com/

Imagine This

Guided Imagery is very similar to meditation. It uses your imagination to guide your thoughts to a relaxed place or time. It is based on the concept that your mind and body are connected. If you can place your mind somewhere, your body will respond and follow. Using all of your senses, your body seems to respond as though what you are imagining is real.

Guided imagery is used to promote relaxation, which can lower blood pressure and reduce stress. It has been used to reduce the pain and trauma of childbirth. You can also use it to help reach goals such as losing weight or quitting smoking.

To try it, close your eyes and imagine you are holding an orange. Bring to your mind the texture and color of the orange. Imagine the smell of it and breathe the scent into your nose. Peel the orange and imagine the juice dripping on your hand. Now see yourself taking a bite of the orange and feel the juice squirting into your mouth. Many people salivate when they do this, demonstrating how your body responds to what you are imagining.

Now try this imagery. Close your eyes and imagine you are at your favorite place. Picture the place as much in detail as possible. Imagine the sights, sounds, smells, and feelings you have when you’re there. Let your body and mind respond as if you were really there. Your thoughts will be calmed, your muscles will relax, and a feeling of letting go will come over you. What a trip!

Guided imagery is an instant stress reliever that can be done almost anywhere. Use it to take you back to a favorite vacation spot or any place you enjoy being, and let the respite begin.

Although guided imagery is safe, it should never be done while operating a vehicle or in any other situation where your total attention is required. Guided imagery is most effective when taught by a person trained in guided imagery techniques.

Post Author: Carol Denbow is an award winning author of three books including Stress Relief for the Working Stiff, How to Reverse the Embalming Effect.
Visit Carol’s website at http://www.booksbydenbow.weebly.com/

Use Your Sense to Reduce Stress

Please your senses first. What you see, hear, taste, smell, and touch make a difference in your stress level. The following are general examples of how to please your senses to reduce stress.

Sight — Why do we go on vacation? Usually it’s because we need to relax and see something new or different. Most of us live in crowded cities where our neighbor is within an arm’s reach. We are surrounded by buildings or freeways — not a pretty sight. To please your sight, go find something beautiful — a beach, the mountains, or maybe a forest and enjoy the view.

Hearing — Quiet the outside noises and plug in a relaxing tune. Music is soothing, especially instrumental sounds that induce relaxation. There are several CDs and DVDs available that offer nature sounds to quiet the soul.

Taste — When you have a meal, do simply that: have the meal. Turn off the television, hang up the phone, stop working, and focus only on the taste of the food you’re eating. You will enjoy your food much more if you pay attention to the enjoyment of the food rather than multitasking over your dinner plate.

Smell — Burn scented candles. As noted before, aromatherapy scents are known to relax you. Try peppermint oil or other essential oil scents. Spray a scented air freshener in your car. Try a “new car” scent to give you that same feeling you had when you first bought your new car.

Touch — There are many ways to please your sense of touch. Give or receive a massage. Pet your cat or dog. Hug somebody you love. Hold a baby — babies are soft and fresh and can help relax your body.

It’s only natural to use your senses to reduce stress.

Post Author: Carol Denbow is an award winning author of three books including Stress Relief for the Working Stiff, How to Reverse the Embalming Effect. Visit Carol’s website at http://www.booksbydenbow.weebly.com/

AAAHHH!!! I can't handle the stress!

Do you sometimes feel completely burned out with nothing left to give? Do you suffer from stress due to work, health, family, school, or some other seemingly endless challenge in your life? The accumulation of each of our little daily stressors over our lifetime can negatively affect our long-term mental and physical health. It is estimated that as many as 80 percent of physician visits may be stress-related. Without knowing how to reduce stress, we leave ourselves susceptible to life-threatening illness, disease, and just plain unhappiness.

Technology is here to make our lives simpler, yet many of the new technological breakthroughs have actually added tremendous amounts of stress to our lives. The eight-hour day has become obsolete, and with cell phones, PDAs, and computers we are continually connected to our jobs. Our free time to relax has been squeezed out. Without the necessary free time to recuperate from our busy days, we become stressed.

This new informative blog will help you with great stress relieving ideas through new postings each week. Our first posting will be in early June. Come on back and see if we can help you!