With most of us feeling very pressured to complete the myriad of tasks we need to do each day, it’s not surprising that fatigue and overwhelm are common occurrences.
Here’s the thing, despite being time poor, there is not a more important activity you need to prioritise for your ongoing health and wellbeing, than time for daily self-care.
In a state of prolonged stress, our body’s stress responses do not switch off. This causes increases in the levels of stress chemicals and hormones such as Cortisol, Adrenalin and inflammatory cytokines which play havoc with our health and well being.
This can cause us to feel fatigued, pain and tension in muscles, inflammation, headaches, anxiety, disordered sleep, feelings of overwhelm, being unable to cope and difficulty thinking and/ or making decisions.
Over time this continual wear and tear on our body contributes to the diseases of modern life such as obesity, diabetes, cardiovascular disease, arthritis, and even some degenerate diseases of the brain such as Alzheimers’.
We can all imagine some of the situations which lead to chronic stress,
Money: financial stress and strain
Conflict: unresolved issues with co-workers, family, or your ex
Job: fear of job loss, burdensome workload
Health: your own or the health of a loved one
Uncertainty: fear of the unknown, worry about the economy
Family: pressure from your spouse or parents, lack of communication, resentment, or distance
The good news is if we learn to manage our response to stressors and keep our systems regulated our body, mind and spirit can regenerate.
How can aromatherapy help?
Aromatherapy works as a stress relieving therapy because it restores the body and mind to a rest and recovery state, counterbalancing the parts of the brain that produce the imbalance of stress hormones and cytokines and switching off the body’s stress response.
Essential oils interface directly and quickly with the limbic system of the brain; the part that controls emotion, motivation, the regulation of memories and hormones, circadian rhythms, and is generally considered the interface between emotional states and memories of physical stimuli.
When an aromatherapist treats a client for long-term stress, the essential oils they use in the treatment will cause various parts of the limbic system to spring into action, triggering the release of neurochemicals and hormones that will slow the heart rate, regulate blood pressure, and stimulate the immune system.
This last action is very important, because stress causes adrenalin and cortisol to be produced by the body as part of the ‘fight or flight’ response which is essential for survival, but damaging over a period of time. These chemicals suppress the immune defenses making us more susceptible to disease and illness.
Modern science is investigating the interrelationship between psychology and fragrance by studying the emotions produced when odours activate the olfactory pathways leading to the limbic system. Research has now scientifically proven that essential oils can change mood, behaviour and productivity, and have determined which neurotransmitters are released to cause this effect. For example, serotonin produces a relaxing, soothing effect while certain endorphins inhibit pain and increase sexual arousal.
The combination of the aroma of the essential oils and the massage techniques used in aromatherapy massage can calm the nervous system, balance the endocrine system and stimulate the immune system, putting your body into a situation where the stress responses can switch off so that you can deeply recover.
To keep your stress levels under control on a daily basis you can use some simple and effective aromatherapeutic self-care techniques using essential oils. Some include; inhalation, via room scenting, on cotton swab or hankie during meditation, yoga, while exercising, in your skincare or personal care products, in the bath and self massage.
If you would like to learn some stress relieving aromatherapeutic self-care techniques, book for my next Art of Self-Care Workshop here.
If you would like to experience a deep recovery aromatherapy massage from an experienced, caring and qualified clinical aromatherapist, Kim Ellis book here.
Yours in Living Well,
Kim
How to Prevent and Treat Cold Symptoms with Essential Oils
It is this very dedication to others which can be our own downfall when we don’t prioritise self-care as part of our daily routine.
The thing is we are all time poor, but the impact of getting sick really does take away from our ability to thrive in our lives and business. Looking after yourself has to be a non-negotiable in your day.
Here are a few simple and quick ways you can use essential oils to boost your immune system and treat cold symptoms if you do get the dreaded lurgy.
Prevention is obviously better than cure. Support the immune system with energising, refreshing and uplifting essential oil blends with antibacterial and antiviral properties.
A great immune boosting blend to diffuse in the home or office is 1 drop sweet thyme, 2 drops palmarosa, 2 drops bergamot and 1 drop niaouli.
Diffusing essential oils is much more than just experiencing a pleasant aroma. Diffusing essential oils helps to eliminate airborne microbes, lift your mood, balance your body energetically, all of which contribute to boosting the immune system.
Get some quality sleep. Have a dedicated wind down routine in the evening; have some quiet time free from technology at least one hour before bed. Spend time in quiet reflection, journal, read inspirational stories, spend quality time with your loved ones. Calming, balancing, soothing and stabilising the nervous system allows the body and mind to rest and restore building your immune response.
Add 20 drops of sweet orange, 5 drops of lavender, 5 drops of petitgrain, 5 drops of sandalwood and 5 drops of roman chamomile to 100mls of distilled water in a PET spray bottle. Shake bottle well before lightly misting bed linen, curtains and room prior to going to sleep.
If you have come down with a cold, essential oils are wonderful healing tools to relieve some of the symptoms and shorten the duration of the illness.
Headache blend – Blend 3 drops of lavender and 2 drops of peppermint in 20mls of raw organic coconut oil and gently massage into base of the skull, temples (be careful not to get near the eyes), and bottom of feet. Use broad gentle strokes and take slow deep breaths.
Chest rub – (adults) Blend 2 drops of eucalyptus, 2 drops of niaouli, 2 drops lavender in 20mls of coconut oil. Rub into chest, back and bottom of feet, put socks on feet and try to get some rest. Safety tip do not use eucalyptus essential oil and niaouli on children under 10 with respiratory issues. Alternative recipe for children; 2 drops mandarin, 2 drops lavender and 2 drops frankincense in 20mls coconut oil.
Bath blend – there is nothing like a soothing warm aromatic bath to make you feel better when you have a cold. A restorative blend is 2 drops of lemon, 2 drops of niaouli, 2 drops of lavender in 15mls of coconut oil and 1/2cup of magnesium bath flakes. Soak for up to 20 minutes breathing gently and deeply.
For tips and hints on how to use essential oils in your everyday routine for improved health and wellbeing why not join my Facebook group Healthy Vibrant Living, here or attend my FREE event in East Brisbane to support Natural Medicine Week here.
Yours in Living Well,
Kim
Recover from Fatigue and Overwhelm with Aromatherapy Self-Care
With most of us feeling very pressured to complete the myriad of tasks we need to do each day, it’s not surprising that fatigue and overwhelm are common occurrences.
Here’s the thing, despite being time poor, there is not a more important activity you need to prioritise for your ongoing health and wellbeing, than time for daily self-care.
In a state of prolonged stress, our body’s stress responses do not switch off. This causes increases in the levels of stress chemicals and hormones such as Cortisol, Adrenalin and inflammatory cytokines which play havoc with our health and well being.
This can cause us to feel fatigued, pain and tension in muscles, inflammation, headaches, anxiety, disordered sleep, feelings of overwhelm, being unable to cope and difficulty thinking and/ or making decisions.
Over time this continual wear and tear on our body contributes to the diseases of modern life such as obesity, diabetes, cardiovascular disease, arthritis, and even some degenerate diseases of the brain such as Alzheimers’.
We can all imagine some of the situations which lead to chronic stress,
Money: financial stress and strain
Conflict: unresolved issues with co-workers, family, or your ex
Job: fear of job loss, burdensome workload
Health: your own or the health of a loved one
Uncertainty: fear of the unknown, worry about the economy
Family: pressure from your spouse or parents, lack of communication, resentment, or distance
The good news is if we learn to manage our response to stressors and keep our systems regulated our body, mind and spirit can regenerate.
How can aromatherapy help?
Aromatherapy works as a stress relieving therapy because it restores the body and mind to a rest and recovery state, counterbalancing the parts of the brain that produce the imbalance of stress hormones and cytokines and switching off the body’s stress response.
Essential oils interface directly and quickly with the limbic system of the brain; the part that controls emotion, motivation, the regulation of memories and hormones, circadian rhythms, and is generally considered the interface between emotional states and memories of physical stimuli.
When an aromatherapist treats a client for long-term stress, the essential oils they use in the treatment will cause various parts of the limbic system to spring into action, triggering the release of neurochemicals and hormones that will slow the heart rate, regulate blood pressure, and stimulate the immune system.
This last action is very important, because stress causes adrenalin and cortisol to be produced by the body as part of the ‘fight or flight’ response which is essential for survival, but damaging over a period of time. These chemicals suppress the immune defenses making us more susceptible to disease and illness.
Modern science is investigating the interrelationship between psychology and fragrance by studying the emotions produced when odours activate the olfactory pathways leading to the limbic system. Research has now scientifically proven that essential oils can change mood, behaviour and productivity, and have determined which neurotransmitters are released to cause this effect. For example, serotonin produces a relaxing, soothing effect while certain endorphins inhibit pain and increase sexual arousal.
The combination of the aroma of the essential oils and the massage techniques used in aromatherapy massage can calm the nervous system, balance the endocrine system and stimulate the immune system, putting your body into a situation where the stress responses can switch off so that you can deeply recover.
To keep your stress levels under control on a daily basis you can use some simple and effective aromatherapeutic self-care techniques using essential oils. Some include; inhalation, via room scenting, on cotton swab or hankie during meditation, yoga, while exercising, in your skincare or personal care products, in the bath and self massage.
If you would like to learn some stress relieving aromatherapeutic self-care techniques, book for my next Art of Self-Care Workshop here.
If you would like to experience a deep recovery aromatherapy massage from an experienced, caring and qualified clinical aromatherapist, Kim Ellis book here.
Yours in Living Well,
Kim
Rest, Restore, Rejuvenate – The Three R’s of Aromatherapy
To keep your energy and vitality at optimum levels throughout your busy day it is necessary to rebalance with short periods of respite. These moments of self-care, where you check in with yourself every few hours for just two minutes are the difference between a productive day where you feel inspired and accomplished and a day where you feel you accomplish very little and are exhausted.
When you are in a constant state of busyness your nervous system goes into overdrive and plays havoc with every other vital system of the body. This contributes to fatigue, anxiousness, mood swings, high blood pressure, excess weight, headaches, brain fog, feelings of overwhelm and inability to make decisions and take decisive action.
Balance your busy day with periods of conscious respite. Take some self-care moments every few hours for just two minutes and check in with yourself. Scan your body. Where are you holding tension? Breathe into those places and gently soften on the exhales. Are you gripping too tightly to a situation or work activity? Can you ease up a bit and find space for renewed focus and clarity. Readjusting and realigning in your day allows you to stay on track and keep in your flow with more energy and vitality, to avoid overwhelm and burnout.
A great essential oil blend to diffuse in a burner or diffuser for 1/2 hour to help you loosen your grip a little and get back into flow:
2 drops of Basil; creates a greater sense of security, by bringing balance and clarity to the inner emotions as the need for control falls away. Basil is a wonderful reminder about the power of positive thinking. Learn to trust the guidance of your intuition.
2 drops of Peppermint; sustains the energy required to maintain an inner attention on your highest potential bringing balance and focus to your purpose. Are you loving what you do and doing what you love.
2 Drops of lemon; its enlivening effect helps to sharpen your progress, clear your head and pave way for rational thinking.
Use the breath and a mantra to keep you in the present moment. When you are overwhelmed with worry your energy and vitality leaks from you. In an open and spacious mindset your energy and vitality will increase and sustain you in your day. Breathe in, I am in the present moment, Breathe out, my heart opens.
Taking just a few minutes every few hours to check-in with yourself and regroup with the breath and essential oils is an easy, very blissful way to recharge your energy and vitality for a productive successful day.
If you would like more information or experience in creating your own blend for renewed energy and vitality join me for a free workshop. Click the link and going on the Facebook event page.
Yours in Living Well,
Kim
After the storm – A Blissful Blend for Energy and Vitality
I’m not sure about you, but I was feeling a little anxious and frazzled this morning. We had the tail end of Cyclone Debbie here in Brisbane and yesterday afternoon the whole city bunkered down to weather the storm. After more rain in 24 hrs than we normally get in a month and strong winds, our city is in clean up mode today. Gladly the sun is shining but there is a lot of work still to be done.
When we are busy and strung out it is very easy to get overwhelmed and less productive. During these times it is important to take a few minutes each hour to recharge so that you can get to the end of your day without the burnout. Read more
Aromatherapeutic Self-Care – Enhance Quality Sleep