“Stress is like spice – in the right proportion it enhances the flavor of a dish. Too little produces a bland, dull meal; too much may choke you."
Donald Tubesing
Stress is the body’s reaction to pressure from a certain situation or event either real or perceived. It can be a physical, mental, or emotional reaction. Stress can be either positive or negative. Positive or eustress stress keep us safe, focused, and drives us forward in life. Negative stress can make us overwhelmed and feeling powerless to control or change our situation.
According to a survey by Wakefield Research, 68 percent of people feel stress on a weekly basis and 32 percent are stressed every day. Women, in particular, are affected, as 1 in 4 report experiencing stress multiple times a day. With so many sources of stress today most people can relate to a constant state of frenzy and overwhelm.
The term ‘stress’ was first used in the 1930’s by Dr. Hans Selye, a Canadian endocrinologist, who is widely regarded to have been the first person to demonstrate the existence of biological stress. Dr. Selye concluded that various stressors produced a common biochemical response in the human body and called the symptoms of this response General Adaptive Syndrome.
The stress response is coordinated by the nervous system and the brain through the "fight-or-flight,” or the stress response. Once a threat trigger is received, the hypothalamus, a tiny region at the base of the brain, sets off an alarm system in the body. Through a combination of nerve and hormonal signals, this system prompts the adrenal glands, located at the top of the kidneys, to release a surge of hormones, including adrenaline and cortisol. During the stress response, the heart rate increases, breathing quickens, muscles tighten, and blood pressure rises.
Chronic, prolonged or long term stress can have damaging effects on physical, mental, and emotional health. When cortisol remains chronically elevated, this signals other stress hormones to increase as well, decreasing important functions like immunity, digestion, and metabolism in order to preserve energy.
Physical effects of chronic stress include:
Headache
Trouble sleeping or sleeping too much
Muscle pain or tension
Digestive issues
Reproductive issues and change in sex drive
High blood pressure
Immune system weakness
Difficulty concentrating
Cravings for sweet or unhealthy foods
Emotional effects of chronic stress include:
Feeling you can’t get things done
Moodiness
Anxiety
Restlessness
Lack of motivation, lethargy
Irritability, anger, and aggression
Sadness or depression
Signs of stress overload include:
Panic attacks
Worrying all the time
Feeling overwhelmed
Drinking or substance abuse
Overeating
Smoking
Depression
Withdrawal from family and friends
Research from the University of North Florida shows that something as simple as flowers can help reduce stress. The findings show that people who lived with flowers in their homes for just a few days reported a significant decrease in their levels of stress and improvements in their moods.
These new findings support other behavioral research studies conducted by researchers at universities including Harvard, Rutgers and Texas A&M that demonstrate flowers’ ability to make people happy, strengthen feelings of compassion, foster creativity and even provide a boost of energy.
Below are a few in-home plants selected based on their calming scent, ability to boost mood, and for their anti-anxiety effects.
Aloe Vera
Chamomile
Chrysanthemum
English Ivy Plant
Gerbera
Jasmine
Lavender
Lemon
Mango
Passionflower
Peppermint
Rosemary
Snake Plant
The sense of smell, which is part of the olfactory system, is one of the most powerful channels into the body. In fact, olfactory cells are brain cells and the olfactory membrane in the nasal cavity is the only place in the body where the brain is directly exposed to the environment.
Essential oils can be powerful tools to help increase focus, concentration and mental band-width to manage overwhelm. The most safest and effective method for using essential oils is by inhalation.
Parasympathetic™ Releasing Stress
Adrenal™ Releasing Stress
Hypothalamus™ Releasing Stress
Bladder Support™ Releasing Trauma
Calm™ Supporting Anxiety
Kidney Support™ Releasing Fear
Large Intestine™ Surrendering Control
Liver Support™ Releasing Anger
Lung Support™ Supporting Grief
Small Intestine™ Supporting Healthy Boundaries and Self Worth
Spleen Support™ Easing Worry
Thyroid Support™ Supporting Clear Expression
Uplift™ Supporting Depression
Click here for herbs to assist with stress.
Other Practices include:
Gratitude, acknowledging the good parts of your day or life.
Find peace and acceptance in what you can’t control or change. Find ways to let go of worry about situations you cannot change.
Learn to say “no” to additional responsibilities when you are too busy or stressed.
Stay connected with people who keep you calm, make you happy, provide emotional support and help you with practical things.
Help others. Sometimes the best way to relieve stress and the pressures of the day, is to do something nice for someone else.
Color your world. Color therapists say colors really do affect our moods. The happiest color? Orange. It promotes optimism, enthusiasm, and a sense of uplift.
Give yourself some joy by surrounding yourself with simple things that make you feel happy and loved.
Laugh. Laughter can trigger the release of feel-good hormones called endorphins, leading to an increased sense of wellbeing. Because endorphins interact with opiate receptors in the brain, they also naturally reduce the perception of pain.
At the end of each day, take a moment to think about what you’ve accomplished — not what you didn’t get done.
Set goals for your day, week and month to help you feel more in control of the moment and long-term tasks.
Keep a journal of personal reflection.
For more inspiration, check out "Live Like a Flower" here.
“The way to happiness is:
keep your heart free from hate,
your mind from worry.
Live simply, give much.
Fill your life with love.
Do as you would be done by.”
- Buddha
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