Tag: Self-Discovery

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.

Learn More About Emotional 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.

Need help getting started? Schedule a discovery call

⚠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

Health

Moving Your Body at Any Level: 10 Free & Fun Ways to Get Active

Beyond Possibilities

When you think about exercise, do you picture intense gym sessions or expensive fitness classes? If so, you’re not alone — but the truth is, movement doesn’t have to cost a thing or look any certain way to benefit your body and mind.

Research consistently shows that movement at any level supports better physical health, emotional well-being, and even helps manage chronic conditions (Booth et al., 2017). And here’s the best part — it doesn’t have to be hard, or boring, or feel like a chore. Movement can be playful, creative, and joyful.

If you’re ready to explore simple, fun ways to move your body (no matter where you’re starting from), this guide is for you.

Movement Benefits Everyone — No Matter Your Fitness Level

Whether you’re just beginning to reconnect with your body or you already move regularly, the science is clear: all movement counts. Consistent physical activity — adapted to your abilities and preferences — can:

  • 🧘‍♀️ Lower stress and anxiety (Stubbs et al., 2018)
  • ❤️ Support heart health and circulation (Warburton & Bredin, 2017)
  • 💪 Improve blood sugar regulation and metabolic health (Bird & Hawley, 2017)
  • 🧠 Boost mood, energy, and cognitive function (Mandolesi et al., 2018)
  • 😴 Enhance sleep quality (Kredlow et al., 2015)
  • 🦠 Strengthen immune function and lower inflammation (Dimeo, 2019)

The beauty of movement? There’s no “right” way to do it. Your body, your preferences, and your unique circumstances all matter — and they deserve to be honored.

10 Free & Fun Ways to Move Your Body

You don’t need fancy gear, apps, or memberships to get more movement into your day. Sometimes, the simplest (and most joyful!) options are completely free. Whether you have 2 minutes or 20, here are 10 creative ways to move your body — without spending a dime.

1. Dance Like Nobody’s Watching

Turn up your favorite playlist and dance it out in your living room, kitchen, or even your backyard. Dancing gets your heart pumping, your body moving, and your mood soaring.

Checkout my You don’t Have to be a dancer to dance Post

2. Take a Nature Walk

Whether it’s a stroll around the block or a wander through a local park, walking is accessible, adaptable, and proven to support mental and physical health (Shanahan et al., 2016).

3. Staircase Cardio Breaks

If you have access to stairs, you have a built-in workout. Walk, jog, or lunge your way up and down — even for a few minutes — and feel the difference.

4. Bodyweight Mini-Workouts

Push-ups against the wall, squats, calf raises, or gentle stretches — your own body weight is the perfect (and free!) resistance tool.

5. Garden, Rake, or Weed

Yard work is sneakily active! All that bending, digging, and lifting adds up to functional movement that strengthens your muscles and keeps you moving.

6. Stretch It Out

Take 5 minutes to stretch out tight muscles. Stretching helps with flexibility, circulation, and body awareness — and it’s completely free.

7. Neighborhood Scavenger Hunt

Make movement a game! Create a list of things to spot (a red door, a squirrel, a flower), and set off to find them. It’s a playful way to add steps to your day.

8. DIY Obstacle Course

Got kids (or just love to play)? Set up a living room or backyard obstacle course using pillows, furniture, or outdoor items. Crawl, jump, balance, and have fun!

9. Free Online Movement Classes

YouTube has thousands of free movement options — from yoga and tai chi to dance breaks and beginner workouts. Explore until you find a guide you love.

10. Silent Outdoor Dance Parties

Put in your headphones, head to a quiet outdoor spot (or even your backyard), and dance it out under the sky. Playful, liberating, and totally free.

Start Where You Are — Every Step Counts

At Beyond Possibilities, we believe movement is a gift, not a punishment. It’s a chance to reconnect with your body, release stress, and even experience joy. Whether you move for 5 minutes or 50, every bit of compassionate movement counts — no perfection required.

What would happen if you gave yourself permission to move in ways that feel good? What if movement became a form of self-care — instead of something on your to-do list? That’s the invitation. Start small. Stay curious. Celebrate every step.

The more you know…

Prolonged sitting is linked to a higher risk of mortality from all causes and cardiovascular disease, even for those who get enough physical activity, with studies showing a 16% and 34% increased risk, respectively. 

Here’s a breakdown of the health risks associated with excessive sitting:

Increased Risk of Mortality:

  • All-cause mortality:Studies have shown that people who predominantly sit at work have a 16% higher risk of dying from any cause. 
  • Cardiovascular disease mortality:The same studies indicate a 34% higher risk of dying from cardiovascular disease in those who sit for long periods. 
  • Other studies:One study found that prolonged leisure time sitting was associated with a 19% higher rate of death from all causes combined compared to sitting less than 3 hours per day. 

Other Health Risks:

  • Metabolic Dysfunction:Prolonged sitting can lead to metabolic dysfunction, characterized by elevated blood triglyceride levels, reduced HDL-cholesterol levels, and diminished insulin sensitivity. 
  • Increased Risk of Chronic Diseases:Sitting for extended periods is linked to an increased risk of chronic diseases, including obesity, diabetes, and cardiovascular disease. 
  • Back Pain and Musculoskeletal Issues:Prolonged sitting can put a strain on the back, neck, arms, and legs, potentially leading to back pain and other musculoskeletal issues. 
  • Digestive Problems:A sedentary lifestyle, including prolonged sitting, can negatively impact bowel function and may be linked to inflammatory bowel disease and other digestive problems. 
  • Mental Health:Prolonged sitting can also have an impact on mental health, as it is linked to decreased physical activity which can negatively impact mental well-being. 

A recent study asks the question, “What are the health outcomes associated with prolonged occupational sitting in the context of various levels of physical activity among apparently healthy individuals?” (Gao et al., 2024)

Read the study now.

References (APA 7)

Bird, S. R., & Hawley, J. A. (2017). Exercise and type 2 diabetes: New prescription for an old problem. Maturitas, 100, 11-16. https://doi.org/10.1016/j.maturitas.2017.03.022

Booth, F. W., Roberts, C. K., & Laye, M. J. (2017). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143-1211. https://doi.org/10.1002/cphy.c110025

Dimeo, F. (2019). Effects of exercise on the immune system and outcomes in patients with cancer. Physical Activity and Cancer, 89-106. https://doi.org/10.1007/978-3-319-64337-9_5

Gao, W., Sanna, M., Chen, Y.-H., Tsai, M.-K., & Wen, C.-P. (2024). Occupational Sitting Time, Leisure Physical Activity, and All-Cause and Cardiovascular Disease Mortality. JAMA Network Open, 7(1), e2350680. https://doi.org/10.1001/jamanetworkopen.2023.50680

Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427-449. https://doi.org/10.1007/s10865-015-9617-6

Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in Psychology, 9, 509. https://doi.org/10.3389/fpsyg.2018.00509

Rhodes, R. E., McEwan, D., & Rebar, A. L. (2017). Theories of physical activity behaviour change: A history and synthesis of approaches. Psychology of Sport and Exercise, 42, 100-109. https://doi.org/10.1016/j.psychsport.2018.11.010

Shanahan, D. F., Franco, L., Lin, B. B., Gaston, K. J., & Fuller, R. A. (2016). The benefits of natural environments for physical activity. Sports Medicine, 46(7), 989-995. https://doi.org/10.1007/s40279-016-0502-4

Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., … & Schuch, F. B. (2018). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 258, 136-140. https://doi.org/10.1016/j.psychres.2017.11.020

Warburton, D. E., & Bredin, S. S. (2017). Health benefits of physical activity: A systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5), 541-556. https://doi.org/10.1097/HCO.0000000000000437

⚠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.

Essential Oils, Healing Journey, Health

Harness the Power of a Ways of Being Journal

Beyond Possibilities

Journaling is more than just putting pen to paper—it’s a tool for transformation. Your Ways of Being Journal is designed to help you track, reflect, and reshape your Ways of Being, guiding you toward a more intentional and fulfilling life. The best part? You can select and print the pages that best suit your journey, making it a truly personalized experience.

How to Make the Most of Your Journal

1. Daily Check-Ins: Track Your Ways of Being

Each day presents an opportunity to observe how you’re showing up in the world. Are your thoughts and actions leaning toward the positive, or are they clouded by negativity? Maybe it’s a mix of both. By tracking your Ways of Being throughout the day, you bring awareness to patterns that may need a shift.

2. Reflect and Review: Shift the Narrative

Before you close out the day, take a few moments to reflect on your experiences. What brought you joy? Where did you struggle? When you recognize a negative pattern, use your journal to identify a positive Way of Being to replace it in the future. This practice fosters growth and helps you step into a more empowered version of yourself.

3. Set Intentions: Align with Your Best Self

Your journal isn’t just a record of the past—it’s a tool for shaping the future. Set daily or weekly intentions that align with how you want to feel and act. Write affirmations that counter any negative Ways of Being and reinforce positive ones. This simple act strengthens your mindset and encourages lasting change.

4. Sensory Support: Enhance Your Experience

Journaling can be even more powerful when combined with sensory support. Essential oils are a wonderful way to create a soothing atmosphere that promotes emotional clarity.* Try diffusing oils as you write, or apply them to your pulse points to ground yourself in the present moment. Whether it’s the calming scent of Lavender or the uplifting aroma of Wild Orange, these natural tools can deepen your mindfulness practice.

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Scholarly Support for Your Practice

Research supports the powerful impact of both journaling and essential oils in emotional well-being:

  • A study by Smyth et al. (2018) found that positive affect journaling (PAJ) serves as an effective self-regulation tool, improving mental distress and overall well-being.
  • Setzer (2020) reviewed the mechanisms by which essential oils influence mood and emotional balance, highlighting their role in promoting relaxation and stress relief.
Ways of BeingDownload

Your Journey, Your Way

Your Ways of Being Journal is meant to serve you, not the other way around. Select and print the pages that resonate most with you, allowing for a flexible and intuitive experience. Whether you’re using it for self-reflection, intention-setting, or tracking your progress, this journal is here to support you every step of the way.

Take a deep breath, pick up your pen, and begin the journey to a more intentional, balanced life.

References:

Smyth, J. M., Hockemeyer, J. R., & Tulloch, H. (2018). Online positive affect journaling in the improvement of mental distress and well-being: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290. https://doi.org/10.2196/11290

Setzer, W. N. (2020). Therapeutic effect and mechanisms of essential oils in mood regulation and emotional disturbances. Medicines, 7(10), 64. https://doi.org/10.3390/medicines7100064

*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.