The past couple of years have been hard on everyone. The uncertainty, isolation, unrest, loss of life and loss of autonomy have caused people to experience a range of emotions. This is perfectly normal, however, some people are more susceptible to fear, grief, depression, despair and powerlessness than others.
When you become overwhelmed with these emotions and “stuck” in them, it is classified as Anxiety Disorder. According to Mayo Clinic, Anxiety Disorder is a mental health disorder characterized by feelings of worry, anxiety, or fear that are strong enough to interfere with one’s daily activities
Examples of anxiety disorders include panic attacks, obsessive-compulsive disorder, and post-traumatic stress disorder.
Symptoms include stress that’s out of proportion to the impact of the event, inability to set aside a worry, and restlessness.
While mainstream treatment includes counseling or medications, including antidepressants, there are natural solutions that can be considered as well.
EXERCISE
Stress and anxiety are a normal part of life, but anxiety disorders, which affect 40 million adults, are the most common psychiatric illnesses in the U.S. The benefits of exercise may well extend beyond stress relief to improving anxiety and related disorders.
According to Harvard Health, exercise can help ease anxiety in the following ways:
- Engaging in exercise diverts you from the very thing you are anxious about.
- Moving your body decreases muscle tension, lowering the body’s contribution to feeling anxious.
- Getting your heart rate up changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals, including serotonin, gamma aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids.
- Exercise activates frontal regions of the brain responsible for executive function, which helps control the amygdala, our reacting system to real or imagined threats to our survival.
- Exercising regularly builds up resources that bolster resilience against stormy emotions.
Exercises tips
If you have an exercise program already, keep up the good work. If not, here are tips to get you started.
- Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon.
- Find forms of exercise that are fun or enjoyable. Don’t be afraid to try something new!
- Distract yourself with audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
- Recruit an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend or significant other.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
PRAYER & SCRIPTURE
Anxiety can often be very difficult to handle, especially when anxious thoughts prevent us from completing our everyday tasks. Our mind becomes full of stress, and these feelings are then transferred to our body, creating even more havoc.
Going to God in prayer and handing your burdens over to Him can help lighten your load. When anxious feelings, fear or other negative emotions take hold, find a quiet place, away from everyone and everything, and pray this prayer for anxiety and depression.
Reading scripture is also super helpful when things seem to be spinning out of control. Here are some of my go-to verses.
Psalm 55:22 (I have this one taped to my bathroom mirror!)
“Cast your cares on the Lord and he will sustain you; he will never let the righteous fall.”
Deuteronomy 31:6 (My Bible cover has this verse)
“Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.”
Psalm 46:1
“God is our refuge and strength, an ever-present help in trouble.”
Psalm 34:4
“I prayed to the Lord, and he answered me. He freed me from all my fears.”
Isaiah 41:10
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”
Philippians 4:6-7
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
2 Timothy 1:7 (My former Bible Study leader shared this with me years ago and I recite it frequently)
“For God has not given us a spirit of fear, but of power and of love and of a sound mind.”
ESSENTIAL OILS
When inhaled, the scent molecules in essential oils travel from the olfactory nerves directly to the brain and especially impact the amygdala, the emotional center of the brain.
And did you know that when you inhale, it takes 22 seconds for the oils to reach the brain?!! The only way to reach the limbic system is through smell.
Oils to help you in the moment:
This protocol is provided in Advanced Oil Magic. I added Adaptiv to the list because it is my go-to and daily use oil for stress and overwhelm. As a work-from-home mom of 2 young kids, it is my bff.
BALANCE
The warm, woody aroma of doTERRA Balance Grounding Blend creates a refreshing environment. We perfectly blend Spruce, Ho Wood, Frankincense, Blue Tansy, and Blue Chamomile with Fractionated Coconut Oil to offer an enticing fragrance that creates a tranquil and relaxing atmosphere. Spruce, one of the oils in doTERRA Balance, was used by Native Americans for health and spiritual reasons and is still used today to bring harmony to the mind and body.
How to use: Rub 2 drops on the bottom of your feet morning and evening to bring a sense of safety. However things may be, you are safe in the present moment.
ADAPTIV
When stress and tension seem to be relentless, Adaptiv Calming Blend is the precise solution. Use Adaptiv to help get comfortable with new surroundings or situations. When a big meeting is coming up, or for other important events, keep Adaptiv Calming Blend on hand. In preliminary studies, the scent of Lavender, a main ingredient of Adaptiv, has been found to contribute to an environment conducive to performing tasks requiring sustained attention. Lavender, Magnolia, Neroli, and Sweetgum provide stress-relieving effects while Wild Orange and Spearmint energize and uplift. Copaiba and Rosemary soothe anxious feelings to round out the calming blend. Whether you’re feeling fatigued or restless, indecisive or irritable, Adaptiv Calming Blend is part of the toolbox to help the body and mind to stay balanced. Use Adaptiv Calming Blend in combination with the Adaptiv capsules for synergistic results.
How to use: Roll Adaptiv Touch on pulse points to help with feelings of balance. Roll on wrists and temples whenever you feel the need to gain composure quickly.
HELICHRYSUM
Known as “liquid stitches” by crazy oil ladies everywhere, this powerful and pricey oil is also capable of mending emotional wounds. Helichrysum Essential Oil is known to open the heart and clear old emotional wounds and suffering. It is regarded as a sacred and spiritual oil due to its ability to assist an emotionally exhausted and debilitated mind.
This flowering herb possesses the power to combat deep emotional scars, battle wounds, emotional exhaustion, traumas, PTSD and adversity. When you smell the scent it instantly inspires courage, provokes willpower and strengthens your core to persevere and conquer anger, fear and resentment.
How to use: Apply to your wrists and solar plexus (above your belly button) to initiate healing from shame and despair.
SLIM & SASSY
Slim & Sassy, our proprietary metabolic blend, combines powerful essential oils known to promote a healthy metabolism when ingested. The flavorful blend of Slim & Sassy helps manage hunger throughout the day while supporting healthy metabolism. Its aroma helps create a positive environment. Slim & Sassy contains Grapefruit, Lemon, Peppermint, Ginger, and Cinnamon.
How to use: Add 4 drops to your glass or stainless steel water bottle throughout the day to help ease any desire for self-sabotage.
Oils to help you move forward:
MELISSA
Melissa officinalis, also known as lemon balm, received the name “Melissa” because of its sweet, fresh, citrus-like fragrance, which was known to attract bees (Melissa is Greek for “honey bee”). As one of our rarest and most expensive oils, Melissa oil has a wide range of health benefits and uses. Melissa is used as a flavor in teas and ice cream as well as with some fish dishes. Melissa has long been used to help calm feelings of tension and nervousness. Pro tip: Use your LRP points to get Melissa for FREE! Ask me how.
How to use: Hold a drop to the roof of your mouth for 30 seconds to stimulate serotonin and dopamine production and receptivity, resulting in lightened countenance.
BERGAMOT
Bergamot is the most delicate of the citrus plants, requiring special climate and soil in order to thrive. Italians have used Bergamot for years to reduce feelings of stress and to soothe and rejuvenate skin. In Greece, the unripe fruits are used as sweetmeats, eaten by the spoonful as a dessert or with coffee. Bergamot is unique among citrus oils due to its ability to create both an uplifting and calming environment. It is also purifying and cleansing for the skin while having a calming effect.
How to use: Diffuse several drops throughout the day to begin returning to a sense of who you truly are.
FRANKINCENSE
Renowned as one of the most prized and precious essential oils, Frankincense oil has extraordinary health benefits.* In addition to its notoriety in the New Testament, the Babylonians and Assyrians would burn Frankincense in religious ceremonies and the ancient Egyptians used Frankincense resin for everything from perfume to salves for soothing skin. This centuries-old knowledge contributes to the modern uses of Frankincense oil today. Its soothing and beautifying properties are used to rejuvenate skin and help reduce the appearance of imperfections when applied topically. As the king of oils, Frankincense is known to support healthy cellular, immune, nervous, and digestive function when used internally.* Combine Frankincense essential oil with essential oils like Bergamot or Lavender and inhale or diffuse to create an experience of peace and satisfaction.
How to use: Use a drop under your tongue 2-3 times a day to combat depression by facilitating proper neurotransmitter activity. (Bonus- it offers cellular support!)
To check out the products mentioned above, visit my website. If you have any questions you can reach me here.
As you can see, there are several ways to help support your mind, body and soul when you are dealing with negative emotions. The next time you find yourself spiraling, try a natural solution. Exercise, Prayer and Essential Oils are all safe and highly effective ways to help you navigate fear, grief, depression, despair and powerlessness.
“I can be okay right here, right now, for at least the next few moments. Then I can take the next few moments after that. I am safe. I can hold on.”
