Tag: Emotional Health

Energy Healing, Essential Oils, Healing Journey, Health, Self-Discovery

Healing Beyond the Trigger: Working Through PTSD, Anxiety, and Emotional Responses

Beyond Possibilities

Life has a way of bringing up emotions when we least expect them. A scent, a phrase, a certain place—suddenly, you’re overwhelmed, heart racing, body tense, mind spiraling. Triggers are real, and for those navigating PTSD, anxiety, or emotional wounds, they can feel all-consuming. But healing is possible. Through research-backed techniques, meditation, essential oils, and energy healing modalities like Emotion Code, Body Code, and Belief Code, we can shift from reactive to resilient. Let’s explore the path to emotional freedom.

Quick Techniques for In-the-Moment Relief

When emotions rise suddenly, having a few quick techniques on hand can make all the difference. Here are five powerful strategies to help ground yourself in the moment:

  1. 5-4-3-2-1 Grounding Exercise: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This brings awareness back to the present.
  2. Box Breathing: Inhale for four counts, hold for four, exhale for four, hold for four. Repeat until your body relaxes.
  3. Butterfly Hug: Cross your arms over your chest and gently tap your shoulders in an alternating rhythm to activate the calming response.
  4. Progressive Muscle Relaxation: Tense and release muscle groups from head to toe to release built-up tension.
  5. Affirmation & Essential Oil Inhalation: Apply an essential oil like Adaptiv or Lavender to your palms, inhale deeply, and repeat a calming affirmation such as, “I am safe. I am grounded. I am in control.”

Research-Backed Strategies for Processing PTSD, Anxiety, and Triggers

  1. Cognitive Behavioral Therapy (CBT) Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for PTSD and anxiety. Research shows that CBT helps reframe negative thought patterns, reducing fear responses to triggers (Watkins et al., 2018). By working through thoughts and emotions in a structured way, individuals gain control over their reactions and begin the healing process.
  2. Somatic Experiencing Trauma isn’t just in the mind—it lives in the body. Somatic Experiencing (SE), developed by Peter Levine, focuses on releasing stored trauma through body awareness and movement. Studies show that SE significantly reduces PTSD symptoms by completing the body’s natural fight-or-flight response (Payne et al., 2015).
  3. Eye Movement Desensitization and Reprocessing (EMDR) EMDR is a well-established therapy that helps individuals process trauma by engaging in bilateral stimulation while recalling distressing memories. Research confirms its effectiveness in reducing PTSD symptoms by changing how the brain stores traumatic experiences (Shapiro & Maxfield, 2019).
  4. Mindfulness-Based Stress Reduction (MBSR) Mindfulness isn’t just a buzzword—it’s a science-backed way to reduce emotional distress. MBSR, developed by Jon Kabat-Zinn, has been shown to decrease symptoms of PTSD and anxiety by helping individuals stay present rather than being pulled into past trauma or future worries (Khusid & Vythilingam, 2016).
  5. Journaling for Emotional Release Writing about trauma and emotions provides a safe outlet for expression. Studies reveal that expressive writing significantly reduces symptoms of PTSD and anxiety, aiding in emotional processing and cognitive restructuring (Pennebaker & Smyth, 2016).
Download Free Emotions Journal and Tracker

Supporting Emotional Healing with Meditation

Meditation is a powerful tool for calming the nervous system and reducing emotional reactivity. Breath-focused meditation, body scans, and guided visualizations help retrain the brain to respond differently to stress. Studies indicate that regular meditation lowers cortisol levels, reducing overall stress and improving emotional regulation (Goyal et al., 2014). If you’re feeling overwhelmed, try a simple grounding practice: inhale for four counts, hold for four, exhale for four. Repeat until your body relaxes into the present moment.

Supporting Emotional Healing with doTERRA Essential Oils

Essential oils work on an emotional and physiological level, helping the body shift out of fight-or-flight mode. Some of the most supportive oils include:

  • Lavender: Known for its calming properties, lavender reduces anxiety and promotes relaxation (Koulivand et al., 2013).
  • Frankincense: Helps support deep emotional healing by grounding and stabilizing emotions.
  • Adaptiv Blend: Specifically designed to support mood and stress, Adaptiv aids in emotional resilience.
  • Shinrin Yoku Blend: Inspired by the Japanese practice of forest bathing, this oil creates a sense of peace and presence.

To use, apply diluted oils to pulse points, diffuse them in your space, or inhale deeply for immediate support.

Supporting Emotional Healing with Emotion Code, Body Code, and Belief Code

Sometimes, our emotional triggers stem from trapped emotions, energy imbalances, or limiting beliefs. The Emotion Code, Body Code, and Belief Code are energy healing techniques that help identify and release these underlying blocks.

  • Emotion Code: Releases trapped emotions stored in the body that contribute to triggers and anxiety.
  • Body Code: Balances the body’s energy systems, addressing physical, emotional, and energetic misalignments.
  • Belief Code: Rewires limiting beliefs that keep us stuck in fear, self-doubt, or emotional distress.

Through muscle testing and intention-based release, these methods help bring the body and mind back into alignment, allowing for deep emotional healing.

Final Thoughts

Healing isn’t about erasing the past—it’s about rewriting your response to it. Whether through scientifically backed therapies, meditation, essential oils, or energy healing techniques, you have the power to reclaim peace. If you’re ready to take the next step in emotional healing, let’s connect. Schedule a session and experience firsthand how deep transformation is possible.

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References

Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.

Khusid, M. A., & Vythilingam, M. (2016). The emerging role of mindfulness meditation as effective self-management strategy, part 1: Clinical implications for depression, post-traumatic stress disorder, and anxiety. Military Medicine, 181(9), 961-968.

Koulivand, P. H., Ghadiri, M. K., & Gorji, A. (2013). Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine, 2013, 681304.

Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic experiencing: Using interoception and proprioception as core elements of trauma therapy. Frontiers in Psychology, 6, 93.

Pennebaker, J. W., & Smyth, J. M. (2016). Opening up by writing it down: How expressive writing improves health and eases emotional pain. Guilford Publications.

Shapiro, F., & Maxfield, L. (2019). Eye movement desensitization and reprocessing (EMDR): Information processing in the treatment of trauma. Journal of Clinical Psychology, 75(11), 2078-2090.

Watkins, L. E., Sprang, K. R., & Rothbaum, B. O. (2018). Treating PTSD: A review of evidence-based psychotherapy interventions. Frontiers in Behavioral Neuroscience, 12, 258.

Essential Oils, Healing Journey, Health, Self-Discovery

Unlocking Our Emotions: A Path to Healing and Balance

Beyond Possibilities

Emotions are the language of our inner world, a bridge between our thoughts and physical experiences. They guide us, teach us, and—if we listen closely—can unlock a profound sense of healing and transformation. Yet, too often, we suppress, ignore, or misunderstand our emotions, leading to stress, disconnection, and even physical discomfort. What if we could change that narrative? What if unlocking our emotions meant unlocking our full potential?

Keep reading to receive support in expanding your emotional vocabulary and understanding your emotions on a deeper level. Plus, at the end of this blog, you’ll find a FREE Emotions Journal to help you track, process, and navigate your feelings with greater clarity and confidence.

The Science Behind Emotions

Research in psychology and neuroscience confirms that emotions are deeply connected to both our mental and physical well-being. Dr. Lisa Feldman Barrett, a leading researcher in affective science, explains that emotions are not hardwired reactions but rather constructed experiences influenced by past events, environment, and even physiological states (Barrett, 2017). This means we have more control over our emotional experiences than we might believe.

Chronic stress and unresolved emotional patterns have been linked to physiological ailments such as cardiovascular disease, weakened immune function, and digestive disorders (Sapolsky, 2004). Conversely, emotional awareness and regulation can improve overall well-being, fostering resilience and healthier relationships (Gross & John, 2003). By learning to recognize, process, and release our emotions, we allow ourselves to live in greater harmony with our bodies and minds.

Emotional Healing: Releasing What No Longer Serves You

The process of emotional healing is about acknowledging past experiences, understanding their impact, and allowing ourselves to move forward. According to Discover Healing, emotional imbalances often stem from trapped emotions—energetic imprints from past experiences that, if unaddressed, can contribute to emotional distress and physical discomfort. Techniques such as the Emotion Code, meditation, and mindfulness practices help release these stored emotions, allowing for renewed energy and clarity.

One key to emotional healing is self-awareness. By tuning in to how we feel and why, we begin to break free from automatic responses and unconscious emotional loops. Journaling, affirmations, and guided breathwork are simple yet powerful ways to cultivate emotional awareness and healing.

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Supporting Emotions with Essential Oils

Essential oils can be profound allies in emotional wellness. Their aromatic compounds interact with the limbic system—the part of the brain that processes emotions—helping to shift emotional states and promote balance (doTERRA, 2016).

  • For Stress & Anxiety: Lavender and Bergamot help calm the nervous system and promote relaxation.
  • For Sadness & Grief: Citrus oils like Wild Orange and Lemon uplift and energize the spirit.
  • For Anger & Frustration: Frankincense and Roman Chamomile support grounding and emotional release.
  • For Confidence & Motivation: Peppermint and Rosemary invigorate the senses and promote clarity.
  • For Emotional Release & Healing: doTERRA’s Console Blend is formulated to soothe the heart and encourage peace.

By integrating essential oils into our daily rituals—through diffusion, topical application, or mindful inhalation—we create a supportive environment for emotional transformation.

Learn More about Emotions and Essential Oils
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Expand Your Emotional Vocabulary

Unique Emotions & Phrases

  1. Tickety-boo (British, possibly from Hindi ṭhīk hai, bābū) – Everything is going smoothly and well.
  2. Hiraeth (Welsh) – A deep longing for something, especially home or a place in time that can never be returned to.
  3. Saudade (Portuguese) – A melancholic longing for someone or something lost, mixed with fondness.
  4. Schadenfreude (German) – The pleasure derived from another’s misfortune.
  5. L’appel du vide (French) – “The call of the void,” the sudden urge to jump from high places or do something reckless.
  6. Dépaysement (French) – The feeling of being out of place, especially in a foreign country.
  7. Iktsuarpok (Inuit) – The anticipation of someone’s arrival, causing frequent checking outside.
  8. Torschlusspanik (German) – The fear of opportunities slipping away as one ages.
  9. Meraki (Greek) – Pouring your heart and soul into something you do.
  10. Litost (Czech) – A state of grief, regret, or torment, especially caused by self-awareness.

General Emotions & Expressions

  1. Ebullient – Overflowing with enthusiasm and energy.
  2. Serene – Calm, peaceful, and untroubled.
  3. Discombobulated – Confused or thrown off balance.
  4. Blissful – Extremely happy and content.
  5. Giddy – Lighthearted excitement or dizziness.
  6. Wistful – A mix of sadness and longing for something past.
  7. Jubilant – Overjoyed and triumphant.
  8. Lugubrious – Excessively mournful or gloomy.
  9. Exasperated – Intensely frustrated or annoyed.
  10. Nonplussed – Surprised and unsure how to react.

More Expressions for Emotions

  1. Gobsmacked – Astonished beyond words.
  2. Over the moon – Extremely happy.
  3. On cloud nine – Experiencing deep joy.
  4. A bundle of nerves – Very anxious or stressed.
  5. Miffed – Slightly annoyed or put off.
  6. Beside oneself – Overwhelmed with emotion.
  7. Gutted (British) – Deeply disappointed.
  8. Chuffed (British) – Pleased or proud.
  9. All at sea – Feeling lost or confused.
  10. Like a cat on a hot tin roof – Restless or anxious.

Complex or Subtle Emotions

  1. Forelsket (Norwegian) – The euphoria of first falling in love.
  2. Mono no aware (Japanese) – A sensitivity to the fleeting nature of life.
  3. Sisu (Finnish) – Extraordinary perseverance in adversity.
  4. Komorebi (Japanese) – The feeling of sunlight filtering through trees.
  5. Depaysement (French) – Feeling displaced in a foreign land.
  6. Resfeber (Swedish) – The restless anxiety and excitement before a journey.
  7. Kilig (Tagalog) – The butterflies-in-the-stomach feeling of romantic excitement.
  8. Mudita (Sanskrit) – Taking joy in the happiness of others.
  9. Fernweh (German) – A longing for distant places, the opposite of homesickness.
  10. Voorpret (Dutch) – The joy of anticipation before an event.

Expressions of Deep Emotion

  1. Sonder – The realization that everyone has a complex inner life like yours.
  2. Melancholy – A reflective sadness, often without an obvious cause.
  3. Cathartic – Feeling relieved after releasing emotions.
  4. Ethereal – Feeling light and otherworldly, often connected to beauty.
  5. Poignant – Deeply emotional, touching, and bittersweet.
  6. Stoic – Enduring hardship without showing emotion.
  7. Rapture – Intense pleasure or joy.
  8. Awe-struck – Filled with wonder and amazement.
  9. Nostalgic – A warm yet bittersweet longing for the past.
  10. Devastated – Completely shattered emotionally.

Final Thoughts: Embracing the Journey

Unlocking our emotions is not about controlling or suppressing them but about honoring them as part of our human experience. When we cultivate emotional intelligence, embrace healing, and utilize natural tools like essential oils, we empower ourselves to live with greater joy, resilience, and connection.

Are you ready to unlock your emotions and step into greater emotional freedom? It starts with a single moment of awareness—and a willingness to feel, release, and heal.

Emotions JournalDownload
Essential Oils, Healing Journey, Health, Self-Discovery

From Stuck to Free: Transform Your Wellness Journey with Mind-Body Practices

Beyond Possibilities

Do you feel stuck? Do you feel like you keep moving your past into the present or your future? Enhancing your wellness journey can be profoundly transformative when integrated with complementary holistic practices. By weaving together methods such as meditation, movement, aromatherapy with doTERRA Essential Oils, and the Emotion Code, Body Code, and Belief Code techniques, you can cultivate a harmonious balance of mind, body, and spirit.

1. Deepen mental clarity with Meditation
Meditation involves focusing attention to achieve mental clarity and emotional calm. This practice can enhance energy healing by promoting relaxation and heightened self-awareness. Regular meditation has been shown to reduce stress and improve overall well-being (Black et al., 2015).

2. Enhance Energy Flow with Movement and Dance
Movement, whether through structured exercise, mindful stretching, or free-flowing dance, plays a vital role in energy healing. Engaging in movement helps release stagnant energy, improve circulation, and boost emotional well-being. Dance, in particular, allows for self-expression while activating the body’s natural healing rhythms. Studies show that movement-based practices like dance therapy can reduce stress, improve mood, and enhance mind-body connection (Quiroga Murcia et al., 2010).

Pairing movement with doTERRA essential oils like Peppermint or Citrus Bliss can further invigorate the senses, promoting motivation and vitality. By incorporating intentional movement into your daily routine, you create space for emotional and energetic release, allowing for a deeper connection to your healing journey.

3. Elevate Your Practice with Aromatherapy
Aromatherapy utilizes essential oils to promote physical and emotional health. doTERRA Essential Oils, known for their purity, offer blends like ‘Motivate,’ which combines citrus and mint oils rich in monoterpenes, recognized for their uplifting properties (doTERRA, n.d.). Inhaling these scents can invigorate the senses and complement energy healing sessions.

4. Release Emotional Blockages with the Emotion Code
The Emotion Code, developed by Dr. Bradley Nelson, is a technique designed to identify and release trapped emotions that may hinder physical and emotional wellness. By addressing these emotional blockages, individuals can experience improved health and a greater sense of freedom (Nelson, 2019).

5. Address Energetic Imbalances with the Body Code
The Body Code is an energy healing method that aims to identify and correct imbalances within the body, encompassing areas such as energies, circuitry, toxins, pathogens, structural alignment, and nutrition. Utilizing this system can lead to enhanced well-being and support the body’s natural healing processes (Nelson, 2019).

6. Transform Limiting Beliefs with the Belief Code
The Belief Code focuses on identifying and shifting faulty belief systems that may contribute to emotional and physical challenges. By transforming these limiting beliefs, individuals can overcome self-sabotage and achieve personal empowerment (Nelson, 2019).

7. Cultivate Mindfulness in Daily Activities
Integrating mindfulness into daily tasks involves maintaining present-moment awareness, which can enhance the benefits of energy healing. Practices such as mindful breathing and conscious observation have been associated with reduced stress and improved mental health (Kabat-Zinn, 2003).

8. Engage in Grounding Practices
Grounding, or earthing, involves direct physical contact with the Earth’s surface electrons, promoting physiological balance. This practice has been linked to improved sleep and reduced inflammation, thereby supporting overall health (Chevalier et al., 2012).

9. Foster Emotional Expression through Creative Arts
Engaging in creative arts like painting, writing, or dancing allows for the expression of emotions, facilitating emotional release and healing. Creative activities have been found to enhance mood and reduce anxiety, complementing energy healing practices (Stuckey & Nobel, 2010).

By integrating these holistic practices into your wellness journey, you can create a synergistic effect that promotes profound healing and personal growth.

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⚠DISCLAIMER⚠ All media content created by Beyond Possibilities and the AromaVibe is intended for education purposes only. *These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

References
Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494–501. https://doi.org/10.1001/jamainternmed.2014.8081

Chevalier, G., Sinatra, S. T., Oschman, J. L., Delany, R. M. (2012). Earthing (Grounding) the human body reduces blood viscosity—a major factor in cardiovascular disease. Journal of Alternative and Complementary Medicine, 19(2), 102–110. https://doi.org/10.1089/acm.2011.0820

doTERRA. (n.d.). Energy and motivation. https://www.doterra.com/US/en/wellness-topics-energy-motivation

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016

Nelson, B. (2019). The Emotion Code: How to release your trapped emotions for abundant health, love, and happiness. St. Martin’s Press.

Quiroga Murcia, J. A., Kreutz, G., Clift, S., & Bongard, S. (2010). Shall we dance? An exploration of the perceived benefits of dancing on well-being. Arts & Health, 2(2), 149-163. https://doi.org/10.1080/17533010903488582

Ross, A., & Thomas, S. (2010). The health benefits of yoga and exercise: A review of comparison studies. Journal of Alternative and Complementary Medicine, 16(1), 3–12. https://doi.org/10.1089/acm.2009.0044

Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: A review of current literature. American Journal of Public Health, 100(2), 254–263. https://doi.org/10.2105/AJPH.2008.156497

Essential Oils, Healing Journey, Health

From Blah to Bliss: Tackle Seasonal Mood Challenges Naturally

Beyond Possibilities

Mahvash S. Goodarzi’s dissertation (2024) explores various nonmedical treatments for Seasonal Affective Disorder (SAD), focusing on interventions that are accessible and effective.* Below are five key nonmedical treatments highlighted in the study:

  1. Increased Physical Exercise: Regular outdoor exercise, especially in natural sunlight, can reduce depressive symptoms.
  2. Heliotherapy (Sunlight Exposure): Spending time outdoors during daylight hours helps regulate circadian rhythms and improve mood.
  3. Dietary Modifications: A diet rich in omega-3 fatty acids and low in unhealthy fats may prevent or alleviate SAD symptoms.
  4. Mindfulness and Meditation: These practices improve emotional regulation and reduce SAD symptoms.
  5. Cognitive-Behavioral Therapy (CBT): Focuses on changing negative thought patterns to enhance coping strategies.

Incorporating these essential oils into your daily routine through diffusion, topical application (diluted with a carrier oil), or aromatic use may promote relaxation, uplifting mood, and reducing stress.* Here are eight doTERRA essential oils that may be beneficial:

  1. Wild Orange: Known for its energizing aroma, Wild Orange can uplift the mood and create an invigorating environment.
  2. Lavender: Renowned for its calming properties, Lavender helps reduce anxious feelings and promotes relaxation.
  3. Bergamot: With its citrusy scent, Bergamot is uplifting and may help improve mood. healthmatch.io
  4. Peppermint: Peppermint’s invigorating aroma can enhance mental clarity and provide an energy boost, helping to combat lethargy associated with feeling of saddness. volantaroma.com
  5. Frankincense: Often used for its grounding properties, Frankincense promotes feelings of peace and relaxation, which can be beneficial during times of stress or low mood.
  6. doTERRA Adaptiv: This blend is specifically designed to reduce tension and promote emotional balance.
  7. doTERRA Balance: A grounding blend that fosters a sense of calm and tranquility, helpful for stabilizing emotions.
  8. Ylang Ylang: This floral-scented oil is known for its mood-enhancing properties, helping to reduce feelings of sadness and promote joy.
Supporting Emotions with Essential Oils
Calming Anxious Feelings

Journaling your mood can be a powerful tool for supporting emotional well-being. Here’s how it can help:

  1. Emotional Awareness and Clarity
    Writing down your feelings helps you become more aware of your emotions and identify patterns in your mood. This awareness can clarify what triggers negative emotions and what lifts your spirits, enabling you to manage your mental health more effectively.
  2. Stress Relief and Emotional Release
    Journaling serves as a safe outlet to release emotions. Whether you’re feeling sad, anxious, or overwhelmed, putting your thoughts on paper can reduce the intensity of those feelings and bring relief.
  3. Identifying and Challenging Negative Thoughts
    Mood journaling can help you spot unhelpful thought patterns. Once identified, you can challenge these thoughts and replace them with healthier, more positive perspectives—especially useful in cognitive-behavioral approaches.
  4. Tracking Progress and Growth
    By recording your emotions daily, you can track improvements over time. This can boost motivation and confidence when you see how far you’ve come in managing your emotions.
  5. Promotes Gratitude and Positive Thinking
    Incorporating gratitude journaling alongside mood tracking can shift your focus from negative experiences to positive ones. Reflecting on what you’re grateful for can increase resilience and improve overall mood.
  6. Improves Emotional Regulation
    When you regularly document your emotions, you’re more likely to notice early signs of emotional distress and respond to them before they escalate.
  7. Supports Communication
    Journaling helps you process your emotions before discussing them with others, leading to clearer and more effective communication about how you’re feeling.
Mindfulness Journal and Mood TrackerDownload

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References:

doTERRA. (n.d.). Calming anxious feelings. Retrieved from https://www.doterra.com/US/en/wellness-topics-calming-anxious-feelings

Goodarzi, M. S. (2024). A qualitative examination of nonmedical treatment of seasonal affective disorder in adults (Doctoral dissertation, The Chicago School of Professional Psychology). ProQuest Dissertations Publishing.

HealthMatch. (n.d.). Best essential oils for seasonal affective disorder (SAD). Retrieved from https://healthmatch.io/seasonal-affective-disorder/best-essential-oils-for-seasonal-affective-disorder

Volant Aroma. (n.d.). Essential oils for SAD: 5 essential oils to survive the winter blues. Retrieved from https://volantaroma.com/blogs/guides/essential-oils-for-sad-5-essential-oils-to-survive-the-winter-blues


Goodarzi, M. S. (2024). A qualitative examination of nonmedical treatment of seasonal affective disorder in adults (Doctoral dissertation, The Chicago School of Professional Psychology). ProQuest Dissertations Publishing. https://www.proquest.com/openview/a3fecb2855181be958aba8870914b4b5/1?pq-origsite=gscholar&cbl=18750&diss=y

Essential Oils, Healing Journey, Health, Self-Discovery

Managing Stress Naturally: Simple Solutions for a Calmer Mind

Beyond Possibilities

Life has a way of testing our limits, and stress often feels like an unavoidable part of that journey. But what if there were natural, simple ways to support your body and mind through those challenging moments? In this article, we’ll explore how to manage stress focusing on tools like essential oils and healthy habits that can help keep you grounded.

What Is Stress?

Before diving into solutions, let’s break down what stress actually is. Stress is a natural response your body has to any kind of demand or perceived threat. Whether it’s a looming deadline or personal concerns, stress triggers a flood of chemicals that prepare your body for “fight or flight.” This response is essential for survival but can become problematic when triggered too often or for prolonged periods.

How Stress Affects the Body

Chronic stress can have significant effects on your overall well-being, leading to physical symptoms like headaches, digestive issues, sleep problems, and even weakening your immune system. Emotionally, it can contribute to anxiety, irritability, and feelings of overwhelm.

But the good news is, there are natural ways to manage and reduce the impacts of stress, allowing your body to return to balance.

Daily Stress-Reducing Habits

Your daily habits play a significant role in managing stress. One of the most effective tools is conscious breathing. Simply pausing for a moment, inhaling deeply, and exhaling slowly can help reset your mind and body.

In addition to breathing techniques, regular exercise, adequate hydration, and maintaining a balanced diet can all contribute to overall emotional balance. Small actions like taking breaks, getting outside for a walk, or practicing mindfulness can make a big difference over time.

Using Essential Oils to Support Stress Management

Along with daily habits Essential oils add additional support. Essential oils, derived from plants, have long been used to promote feelings of calm and relaxation. While essential oils cannot cure or treat conditions, they can be an excellent addition to your wellness routine. Certain oils have specific properties that can help reduce feelings of stress and promote emotional well-being.

According to doTERRA, oils like Lavender, Bergamot, Adaptiv® and Calmer are particularly effective for creating a calming atmosphere. Lavender is well-known for its soothing properties, helping to calm both the body and mind. Bergamot, a citrus oil, can uplift your mood and ease anxious feelings. Adaptiv® is a doTERRA blend specially formulated to support those dealing with stressful situations.

When using oils, consider how to apply them. Diffusing oils into the air allows you to experience their benefits through aromatherapy, while diluted topical application on pulse points, such as wrists or temples, offers another way to promote relaxation.

Building a Calm Environment

Creating a space that encourages relaxation can be as simple as diffusing essential oils, playing soft music, or dimming the lights. Incorporating elements that make you feel grounded and at peace is key to managing stress.

According to doTERRA, their Balance® Grounding Blend is ideal for promoting feelings of tranquility and well-being. Combining it with regular self-care activities, like journaling or meditation, can further enhance a sense of calm.

Additional Resources

Mindfulness and Stress Reduction

Breathing Exercises

Meditation Script and Exercise

Essential Oils and Emotions

Create a custom diffuser blend to support your emotions and help shift the atmosphere of your home or space.*

Frankincense – Truth, Enlightened, Loved, Protected, Wisdom, Discerning, Connection to Father, Connection to the Devine

Myrrh – Safety in the world, Healthy attachments, Trusting, Bonding, Connection with mother, Connection to Mother Earth, Loved, Secure, Grounded

Cedarwood – Community, Emotional Connection, Supported, Belonging, Sociable, Social Bonding

Siberian Fir – Comforted, Generational Healing, Perspective, Forgiveness, Honest, Wisdom, Living in the present, optimistic, peaceful, adaptable

Douglas Fir – Generational Healing, Respecting Elders, Wisdom, Learning for the past

Clove – Boundaries, Empowerment, Protected, Courageous, Independent, Capable, Proactive, Integrity

Cinnamon – Accepted, Body Acceptance, Attractive

Ginger – Empowerment, Committed, Capable, Purposeful, Accountable

Spikenard – Grateful, Acceptance, Content, Peaceful

Peppermint – Optimistic, Relived, Strength to face emotional pain

Spearmint – Confident, Clarity of Thought, Confident Speech, Clarity, Courageous

Super Mint – Perspective, Rested, Soothed, Energized, Focused, Confident, Patient, Comforted

Citrus Bliss – Creativity, Invigorated, Childlike, Confident Expression, Spontaneous

Wild Orange – Abundant, Playful, Generous, Creative, Joyful

Grapefruit – Pure Potential, Excited, Wonder, Hopeful, Fearless, Innocent, Delighted

OnGuard – Protected, Healthy Boundaries, Independent, Strengthened, Capable

TerraSheild – Shielding, Courageous, Confident, Safe, Strong Boundaries

Support When You Need It

Finally, remember that managing stress is not a one-size-fits-all approach. What works for one person may not work for another, and that’s okay. Experiment with different tools like essential oils, mindful practices, and healthy habits to find what helps you most.

If stress begins to feel overwhelming, it’s important to seek support from coach or a healthcare professional. They can help you navigate more severe or chronic stress in ways that support your long-term health.

Schedule Free Wellness Consultation

By combining these natural strategies, you’ll be better equipped to manage stress and lead a more balanced, peaceful life.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.