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    10 Best Essential Oils To Help Relieve Anxiety and Stress

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    You may associate essential oils with aromatherapy products and fancy day spas. But certain varieties of these essential oils may have legit benefits when it comes to relieving anxiety and stress?

    According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation or through topical application and have mind-body benefits. For inhalation, use essential oils as a room spray or via a diffuser. A few drops on a pendant worn close to the skin also allow for a slow release over time.

    Apply essential oils topically to a carrier oil and use as a perfume, massage oil, cream, or salves. Adding essential oil to your bath is a wonderful way to relax at the end of the day, says Dr Lin.

    “The quickest way to change one’s mood is through smell, thus essential oil is an excellent way to reduce anxiety and support relaxation,” says Dr Lin. “However, it takes a lot of herbs to make a small amount of essential oil, which makes it a strong medicine that should be used judiciously.”

    While research on essential oils for mental health benefits is still expanding, there is some info to suggest that certain oils may work for things like stress relief, better sleep, and more. Plus, some studies suggest essential oils can influence blood pressure and heart rate. That’s likely because when you inhale an essential oil, they go straight through your olfactory nerves (the ones for scent) and travel to the amygdala, the emotional centre of the brain, impacting mood.

    The thing is, though, even if one study shows that a particular scent is great for, say, reducing anxious feelings, it may not work for every single person. If you don’t enjoy a scent, you probably won’t feel much better after sniffing it, for instance.

    Which essential oils help with anxiety?

    These essential oils below reduce anxiety in human studies, says Dr Lin. Other scents are also commonly used to reduce anxiety and support relaxation. But we need research beyond animal studies to know if they have real benefits for people.

    Lavender

    Bergamot

    Orange

    Sweet marjoram

    CBD

    Faithful to Nature De-Stress Organic Essential Oil

    This blend of essential oils, with lavender and ylang ylang will have you zen out.

    The Body Shop Sleep Essential Oil

    Let lavender and vetiver help you drift off into sweet repose.

    Wellness Calm Organic Essential Oil

    Lemon, cedarwood, lavender and ylang ylang blend to ease stress and anxiety away.

    The essential oils ahead have been shown to help people feel calmer and more relaxed, says Dr Lin. One potential caveat is that most people have scent memory. For instance, if a person has a negative memory associated with a particular scent, they may not feel relaxed when they smell that scent, she explains.

    Lavender

    Bergamot

    Sweet orange

    Peppermint

    Frankincense

    Myrrh

    Rose

    home.life Luxury Scented Candle

    Lavender promotes relaxation while peppermint adds some pep.

    Soylites Serenity Candle

    GM-free soya creates a nourishing massage oil, combined with calming and relaxing lavender and chamomile.

    L’Occitane Relaxing Candle

    Take a moment, destress and relax with this lavender, geranium and orange blossom-infused candle. Aaah.

    What are the potential side effects of essential oils?

    It’s important to remember potential side effects, as they can be mild to severe. For one thing, certain essential oils (citrus in particular) can cause photosensitivity — meaning you can get a sunburn more easily after using an orange essential oil on the skin, says Dr Lin. (This is why it’s a common recommendation to dilute oils before applying them topically, just to be extra cautious.)

    Additionally, some essential oils are safe in small amounts but can be dangerous in higher doses. “Tea tree and eucalyptus essential oils are commonly used for their antimicrobial benefits. But in excess, can cause nerve and liver damage,” says Dr Lin. “Some essential oils are toxic in general and should not be used — arnica, parsley, rue, and tansy are a few that fall into this category.”

    Finally, do not ingest essential oil without supervision from a trained herbalist. Be extra cautious using essential oils around young children, the elderly, pregnant women, and small pets because they are most at risk for toxicity and side effects, she says.

    The bottom line: Research on using essential oils to ease anxiety or reduce stress is growing, but remains limited. But if you’re a healthy adult and are using essential oils safely and at the guidance of your doctor, there is little harm in testing some oils out to see which ones help you feel mentally better.

    This article was originally published on www.womenshealthmag.com More

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      7 Ways To Meditate For Anxiety Relief That Are *Actually* Easy To Do

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      A way to meditate for anxiety relief that’s actually easy to do? Please, say some more…
      Anxious thoughts are (arguably) the least pleasant kinds of thoughts—and as soon as they pop up, your main goal is to get them gone (which, honestly, only seems to make them multiply). Real talk: You can’t necessarily stop yourself from ever having them…but you can learn how to manage them (and prevent them from going rogue)—that’s where meditation comes into play.
      Meditation can actually teach you how to recognize anxiety-inducing thoughts, observe them, and then let them go. Basically, you’re learning to recognize and respond to your feelings rather than instantly reacting to them, says Andy Puddicombe, meditation and mindfulness expert and co-founder of the meditation app Headspace.
      Still, it can be hard to know where to start—and, uh, what to do when you’re actually feeling anxious. Try one of these seven quick meditation tips for anxiety to help bring yourself back to reality ASAP.
      7 Ways To Meditate For Anxiety Relief

      1. Focus on the rising and falling of your breath.
      With your hand on your stomach, focus on your breath as you inhale and exhale. Count your breaths—”one” on the rise, “two” on the fall—as you pay attention to the movement of your body, to bring you back to the present moment, suggests Puddicombe. Do this for 10 seconds, he says, repeating if necessary.
      READ MORE: 8 Things That Are Sucking The Happiness Right Out Of Your Life
      2. Pay attention to how your feet feel on the floor.
      Or how your hands feel on your keyboard; or how your back feels against the chair—anything that grounds you to where you are and what you’re doing at that very moment.
      Allow thoughts to come and go as you normally would (because they will—meditation isn’t void of thought), but as soon as you realize you’re lost in the thought, pivot your thinking back to the sensation you were focusing on, says Puddicombe.
      3. Do a full-body scan, starting at the top of your head.
      Close your eyes and focus on your forehead—then begin to scan down your entire body, stopping at specific parts (like your eyes, your mouth, your neck, etc.) to take note of each sensation—good or bad—that you feel, says Puddicombe.
      Don’t pass judgement or fixate on any specific feelings—just make a note of it and move on; scanning your entire body two to three times, paying attention to how you feel before versus after the scan is complete.

      4. Imagine bright, warm sunlight shining down above your head.
      You know how it feels when you’re sitting next to a window (or lying on the beach) and a beam of sunshine hits your face just right? Imagine that feeling the next time you’re overwhelmed—but instead of just your face, imagine the light beam filling up each part of your body, from your toes to your head, suggests Puddicombe. “Allow the warmth, light, and spaciousness to melt away any tension in the body,” he adds
      READ MORE: 11 Ways To Beat Year-End Fatigue
      5. Let your mind think about whatever it wants to think about.
      Yep, that even means feeling anxious, says Puddicombe. It sounds counterintuitive, but when you sit with your thoughts—without any expectations, sense of purpose, or focus for several minutes—you give your mind the extra space needed to help it unwind, he says.

      6. Picture someone you love—and breathe in their anxieties.
      All right, this one sounds weird but just go with it: Hold an image of someone you love in your mind, and imagine yourself taking on their anxieties and insecurities with every inhale. On the exhale, think about all of their good qualities and the great times you’ve had together—kind of like breathing in the bad and breathing out the good.
      This exercise of putting the happiness of others before your own is called “skillful compassion” according to Puddicombe, and it’s “one of the most effective ways to let go of a strong emotion such as anxiety is to focus on another person,” he says.
      READ MORE: “I Travel Solo Even Though I Have Anxiety — This Is How I Cope”
      7. Talk to yourself like you’d talk to a friend.
      Ask yourself, “what do you appreciate most in your life?” Once you’ve got something (or things) in mind, dwell in that gratitude for 30 seconds.
      Inquiring in the second person separates you from your mind and encourages a space of appreciation, free from any overwhelming emotions, Puddicombe explains.
      This article was originally published on www.womenshealthmag.com  More

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      It Turns Out There Are Actually 9 Different Types Of Depression

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      One in five South Africans will experience some form of depression in their lifetime – whether it be due to genetics, stress, trauma, chronic illness or other factors, few know how to recognise the symptoms and get the help they need.
      Abdurahmaan Kenny, Mental Health Portfolio Manager for Pharma Dynamics, says untreated depression is a serious issue, which often leads to risky behaviour such as substance abuse and self-harm. 
      “More than 75% of sufferers in low to middle-income countries go untreated. Major barriers include the stigma associated with depression, lack of resources and properly trained healthcare workers.
      “People expect those with depression to just pull themselves together and get over it, but without the right treatment, which involves a combination of medication and psychotherapy, untreated depression can become debilitating,” says Kenny.   
      Kenny points out that there are many different types of depression. In some cases, symptoms overlap, but key differences set them apart. If you’re experiencing any of these symptoms, seek professional help from a therapist. Through the government’s Prescribed Minimum Benefits, medical aids can cover your session. 
      Major depression
      If you experience five or more of the following symptoms on most days, you may be suffering from major depression:
      • Loss of interest in activities that use to bring you joy
      • Unexplained weight loss or gain
      • Trouble sleeping
      • Feeling intensely sad, worthless and/or guilty
      • Having trouble concentrating
      • Feeling restless, anxious or agitated
      • Low energy levels – physically and mentally
      • Contemplating suicide
      READ MORE: What Is Holotropic Breathwork—And What Can It Do For Your Mental Health?
      Persistent depressive disorder
      This type of depression typically lasts for two years or longer and is termed a low-grade persistent depression, also called, “dysthymia” or “chronic major depression”.
      Common symptoms include:
      • Not eating enough or overeating
      • Sleeping too little or too much
      • Lack of energy or feeling fatigued throughout the day
      • Low self-esteem
      • Not able to concentrate and make decisions
      • Feeling of hopelessness
      Bipolar disorder (manic depression)
      People with bipolar disorder experience extremes in mood, which are termed as “highs” and “lows”. No two people have the same symptoms, but there are three main types of bipolar disorder:
      ·       Bipolar 1 often includes one or more manic episodes that last a week and, in many cases, require hospitalisation and may last for at least two weeks.
      ·       Bipolar 2 is characterised defined by a pattern of depressive episodes and hypomanic episodes condition (in which you display a revved-up energy or activity level, mood or behaviour).
      ·       Cyclothymic Disorder (also called Cyclothymia) – is defined by periods of hypomanic symptoms, as well as periods of depressive symptoms lasting for at least two years (one year in children and adolescents).
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      Psychotic depression
      Psychotic depression is termed major depression with psychotic symptoms. These include hallucinations, delusions and/or paranoia.
      Premenstrual dysphoric disorder (PMDD)
      PMDD typically manifests itself at the start of a woman’s period. Symptoms range from feeling moody and irritable to changes in appetite or sleep.
      Postpartum depression
      After childbirth, many women struggle with depression, commonly known as “baby blues”, which could last a few weeks or months. Symptoms include excessive crying, anxiety, insomnia and mood swings.
      Seasonal affective disorder (SAD)
      SAD is common in winter when there’s less sunshine and tends to improve during the warmer months of the year. Antidepressants and light therapy are effective treatments.
      Situational depression
      You can experience situational depression when you’re troubled by a stressful period in your life, including trauma, personal suffering, divorce or financial loss. 
      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired
      Treatment-resistant depression
      One-third of sufferers have treatment-resistant depression. This often occurs when you have other conditions that make depression difficult to treat. However, there are alternative therapies that can be explored.
      Kenny says depression – no matter the type – can render people unable to function in their family, work and social life. 
      “The good news is that depression can be successfully treated in most cases with early recognition, appropriate intervention and support. If you recognise any depressive symptoms in yourself, a loved one or a friend, however difficult it may be, seek professional help to get a proper diagnosis. A GP will be your first port of call and will be able to direct you to a specialist if needed.”
      For more insights on how to manage depression, visit https://www.mydynamics.co.za/lets-talk/raise-awareness/ or contact Pharma Dynamics’ toll-free helpline on 0800 205 026, which is manned by trained counsellors who are on call from 8am to 8pm, seven days a week. More

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      What You Need To Know About CBD And Anxiety

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      We’ll be the first to admit that my anxiety has skyrocketed since the announcement of the global pandemic. Everyday activities like grocery shopping have become an anxious activity as we grow increasingly worried about our health every time we step outside. Some have been hit by financial difficulties due to losing their jobs. Those who […] More

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      20 Essential Oils That May Help Relieve Anxiety and Stress, According To Research

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      You may associate essential oils with aromatherapy products and fancy day spas. But did you know certain varieties of these fairly inexpensive oils may have legit benefits when it comes to relieving anxiety and stress? According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation […] More

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      Anxiety In The Morning? Why It Happens And What To Do About It, According To A Mental Health Pro

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      Have you ever woken up feeling low, anxious, heart racing, dreading the day that’s about to come? Most of us have at least once or twice. It’s totally normal to wake up anxious or panicked sometimes, says Natalie Wallace, a behavioural therapy clinician at Behavioral Associates in New York. Occasional morning anxiety may stem from […] More