Overcome anxiety with aromatherapy
- kimberlymjane
- Aug 14
- 13 min read
Whether you're feeling a bit anxious, like a little uneasy or nervous in certain situations, or you're completely overwhelmed by life's stressors, remember you're not alone. Anxiety shows up in different ways for everyone, depending on personal circumstances and how we cope. I invite you to keep reading, or if you prefer visuals, check out my video. I'll share some ideas and strategies that might click with you and help you find the relief or insight you're looking for. These methods aim to empower you, helping you tackle anxiety and regain control over your life. Together, we can explore practical tips, mindfulness techniques, and supportive practices that have helped many others. So, take a moment to dive into this content—it might just have the key to easing your anxiety and guiding you towards a calmer, more balanced mindset.
Eleven Ways to Manage or Overcome Anxiety:
1) Journaling - Engaging in the practice of journaling can significantly enhance one's awareness of body sensations, which is a crucial step in managing anxiety effectively. By taking the time to write down thoughts and feelings, individuals can develop a deeper understanding of their emotional and physical responses to various situations. This heightened awareness allows for the identification of patterns in anxiety triggers, enabling a more proactive approach to coping with stressors.
Moreover, journaling serves as a valuable tool for tracking progress over time. By consistently documenting experiences, individuals can reflect on their journey, noting improvements in their mental health and the effectiveness of different strategies they have employed. This process not only fosters a sense of accomplishment but also helps in reinforcing positive behaviors and coping mechanisms that have proven beneficial.
In addition to noting effective strategies, journaling can also include reflections on unsuccessful attempts, providing insights into what may not work and why. This critical analysis is essential for personal growth, as it encourages individuals to adapt and modify their approaches to anxiety management. Furthermore, the act of writing itself can be therapeutic; it allows for the release of pent-up emotions and thoughts, which can reduce the intensity of anxiety symptoms.
2) Support to Help You Manage Anxiety
When grappling with anxiety, it’s crucial to recognize that you don’t have to face it alone. A support system can make a significant difference in how you cope with and manage your anxiety. Here are various avenues through which you can receive support:
Family and Friends
Your immediate circle of family and friends can offer a comforting presence during times of anxiety. They can provide emotional support by simply being there to listen, offering words of encouragement, or engaging in activities that help distract you from anxious thoughts. It’s important to communicate openly with them about what you are experiencing. This transparency can foster understanding and patience, allowing your loved ones to support you more effectively.
Support Groups
Support groups, whether in-person or online, can be a valuable resource. These groups consist of individuals who share similar experiences with anxiety, which can help you feel less isolated in your struggles. Being part of a community that understands your challenges can provide comfort and validation. You can share coping strategies, learn from others’ experiences, and realize that you are not alone in your feelings.
Counseling
Professional counseling or therapy is another essential avenue for support. Therapists and counselors are trained to help individuals navigate their anxiety through various therapeutic techniques. Cognitive-behavioral therapy (CBT), for instance, is a common approach that helps individuals identify and change negative thought patterns that contribute to anxiety. Note: The program discussed below called Bounce Back is a form of Cognitive-behavioral therapy. Regular sessions with a mental health professional can provide you with coping mechanisms, tools, and strategies tailored to your specific needs.
Medical Professionals
In this blog, I discuss natural methods to overcome or manage anxiety. However, it's crucial to acknowledge when your anxiety is beyond management. Consulting with a doctor or psychiatrist can be helpful, particularly if your anxiety is severe. Medical professionals can evaluate your situation and, if necessary, prescribe medication that may help alleviate symptoms. They can also provide referrals to therapists or specialists who can offer additional support. It's important to remember that seeking medical help is a sign of strength and a proactive step toward managing your mental health.
Coaches and Mentors
Life coaches or mentors can provide guidance and support in a more goal-oriented manner. They can help you set realistic objectives for managing your anxiety and provide accountability as you work towards achieving these goals. Coaches often employ various techniques to help you build resilience, improve your coping skills, and enhance your overall well-being.
The Comfort of Pets
Additionally, pets can play a significant role in alleviating anxiety. The companionship of a pet can provide unconditional love and support, which can be incredibly comforting. Interacting with animals has been shown to reduce stress and promote relaxation. Whether it’s taking a dog for a walk, cuddling a cat, or simply observing fish in an aquarium, the presence of pets can help distract you from anxious thoughts and create a sense of calm.
Additionally, animals are highly attuned to our well-being and can offer insights through their behavior towards us. If you notice a change in your pet's behavior, it might be worth considering your own feelings and whether your pet is attempting to communicate something to you.
3) The Role of Exercise in Reducing Anxiety
Exercise is widely recognized as a powerful tool for managing and reducing anxiety. Engaging in physical activity can significantly lower levels of stress hormones in the body, such as cortisol and adrenaline. These hormones are often elevated during periods of anxiety and stress, contributing to feelings of unease and tension. By participating in regular exercise, individuals can effectively mitigate these negative effects.
Stress Hormones and Their Impact
When we experience anxiety, our bodies enter a heightened state of alertness, often referred to as the "fight or flight" response. This physiological reaction is accompanied by the release of stress hormones, which prepare the body to respond to perceived threats. However, chronic elevation of these hormones can lead to various health issues, including persistent anxiety, depression, and other mood disorders. Exercise acts as a natural counterbalance to this hormonal imbalance, helping to lower cortisol levels and promote a sense of calm.
The Release of Mood-Boosting Hormones
In addition to reducing stress hormones, exercise is known to stimulate the production of endorphins and serotonin, both of which play crucial roles in enhancing mood and overall well-being. Endorphins, often referred to as the body's natural painkillers, are chemicals released in response to physical activity. They create a feeling of euphoria, commonly known as the "runner's high," which can provide immediate relief from feelings of anxiety and stress.
Serotonin, on the other hand, is a neurotransmitter that helps regulate mood, sleep, and appetite. Engaging in regular exercise can increase the availability of serotonin in the brain, leading to improved mood and a greater sense of emotional stability. This biochemical response is particularly beneficial for individuals struggling with anxiety, as it helps to create a more positive outlook on life.
Types of Exercise Beneficial for Anxiety Relief
Various forms of exercise can be effective in reducing anxiety. Aerobic activities, such as running, swimming, or cycling, are particularly beneficial due to their ability to elevate heart rate and promote the release of endorphins. Even moderate-intensity exercises, such as brisk walking or dancing, can yield significant mental health benefits.
Strength training and yoga also play important roles in anxiety reduction. Strength training can enhance self-esteem and body image, while yoga combines physical movement with mindfulness and breathing techniques, which can help individuals develop a greater sense of control over their thoughts and emotions.
4) Breathing exercises to reduce anxiety - These techniques are specifically designed to activate the body's relaxation response, which is essential for managing stress and anxiety levels. When practiced regularly, breathing exercises can effectively shift the body from a state of fight-or-flight, which is often triggered by anxiety, to a more calming state known as rest-and-digest. This shift not only helps to lower heart rate and blood pressure but also promotes a sense of peace and well-being. Breathing exercises can take various forms, including deep diaphragmatic breathing, and box breathing, each offering unique benefits. For instance, deep diaphragmatic breathing encourages full oxygen exchange, which can help to decrease tension and stress in the body. Box breathing, on the other hand, involves inhaling, holding, exhaling, and holding the breath again for equal counts. Over time, individuals may find that they can respond to stressors with greater resilience and calmness, ultimately enhancing their overall quality of life. Practicing these techniques in a quiet, comfortable environment can further amplify their effectiveness, allowing for a deeper connection to one's breath and body.
5) Sighing: A Natural Stress and Anxiety Reliever and Healing Mechanism
Sighing is a physiological response that occurs when an individual exhales deeply and often audibly after a period of shallow breathing. This simple act can serve as a natural stress and anxiety reliever, playing a crucial role in emotional regulation and mental health. It is a behavior that many people engage in instinctively, yet its significance extends far beyond mere expression of fatigue or frustration. Its physiological, psychological, and social dimensions highlight its importance in promoting overall well-being.Have you ever grieved the loss of a loved one and noticed yourself sighing repeatedly? This is your body's natural healing process in action. By recognizing the value of this simple act, individuals can harness the power of sighing to navigate the complexities of stress and anxiety in their daily lives. Embracing sighing as a tool for emotional regulation can lead to improved mental health, enhanced relationships, and a greater sense of inner peace.
6) The Benefits of Walking or Playing with Pets for Reducing Anxiety
Engaging in activities such as walking or playing with pets has been extensively recognized for its positive effects on mental health, particularly in reducing anxiety levels. The bond between humans and their pets can provide a unique source of comfort and companionship that significantly alleviates feelings of stress and anxiety.
Walking a dog or playing with a pet involves physical activity, which is a well-known factor in improving mental well-being. Exercise releases endorphins, often referred to as "feel-good" hormones, which can enhance mood and create a sense of happiness. Regular physical activity, even in the form of a leisurely walk, can help reduce the physiological symptoms of anxiety by lowering cortisol levels, the hormone associated with stress. This combination of physical exertion and the presence of a pet can lead to a substantial decrease in anxiety symptoms.
The act of interacting with pets can also have therapeutic effects. Studies have shown that petting a dog or cat can lower heart rates and blood pressure, creating a calming effect. The tactile experience of stroking an animal can trigger the release of oxytocin, a hormone that promotes bonding and affection, fostering a sense of safety and comfort. This interaction can be particularly beneficial during moments of heightened anxiety, as the presence of a pet can serve as an anchor, grounding individuals and providing them with a sense of stability.
Moreover, walking a pet often leads to social interactions with other pet owners or animal lovers. These brief encounters can enhance feelings of community and belonging, which are vital in combating feelings of isolation often experienced by those with anxiety. Engaging in conversations with fellow pet owners can create a support network, providing emotional reassurance and companionship that can further mitigate anxiety. The shared experience of caring for and enjoying time with pets can foster connections that are both meaningful and supportive.
Incorporating regular walks or playtime with pets into one’s daily routine can also provide structure and purpose. For individuals struggling with anxiety, having a set schedule can create a sense of normalcy and predictability, which can be comforting. Knowing that a pet relies on them for exercise and companionship can motivate individuals to engage in these beneficial activities, thereby improving their overall mental health.
Additionally, spending time with pets encourages mindfulness. When walking or playing with a pet, individuals often find themselves fully engaged in the moment, focusing on the experience rather than their anxious thoughts. This practice of being present can be a powerful tool in managing anxiety, as it helps to redirect attention away from worries and fosters a sense of peace.
7) Hobbies like gardening can be as calming as meditation, which is great at reducing anxiety. Engaging in gardening allows individuals to immerse themselves in nature, providing a serene environment that promotes relaxation and mindfulness. The act of tending to plants involves repetitive motions, such as digging, planting, and watering, which can serve as a form of active meditation. This repetitive nature helps to quiet the mind, allowing for a focus on the present moment rather than the stressors of daily life.
Furthermore, the physical activity involved in gardening encourages the release of endorphins, the body's natural mood lifters, which can significantly enhance one's emotional well-being. The connection to nature, combined with the satisfaction of nurturing a living thing, can create a profound sense of accomplishment and joy. Additionally, spending time outdoors has been shown to improve mental health by reducing feelings of anxiety and depression, as exposure to sunlight increases serotonin levels in the brain.
Moreover, gardening can be a social activity as well, allowing individuals to connect with others who share similar interests. Community gardens, for example, bring people together, fostering relationships and creating a sense of belonging. This social interaction can further alleviate feelings of isolation and anxiety, making gardening not just a solitary hobby but also a means of building community ties.
8) The Role of Faith in Alleviating Anxiety Through Prayer
Faith plays a significant role in the lives of many individuals, particularly in times of distress and uncertainty. One of the most profound expressions of faith is found in the practice of prayer. Engaging in prayer can serve as a powerful tool for reassurance and upliftment, providing individuals with a sense of peace and comfort that can help reduce feelings of anxiety.
When individuals pray, they often find themselves in a space of reflection and connection, not only with their beliefs but also with their innermost thoughts and feelings. This act of turning inward can create a calming effect, allowing individuals to articulate their fears and worries in a safe and supportive environment. The simple act of expressing these thoughts can be cathartic, enabling a release of pent-up emotions that may contribute to anxiety.
In addition to the emotional benefits, prayer can also instill a sense of hope and purpose. When individuals pray, they often seek guidance, strength, or clarity regarding their circumstances. This pursuit of understanding can help reframe negative thoughts and cultivate a more positive outlook. By focusing on faith and the belief that there is a higher power at work, individuals may find it easier to surrender their worries and embrace a more serene state of mind.
9) Meditation and Mindfulness: Cultivating Awareness and Presence to Alleviate Anxiety
Meditation and mindfulness are powerful practices that have gained significant attention in recent years for their ability to enhance mental well-being and promote emotional stability. At their core, these techniques focus on cultivating awareness and remaining present in the moment, which can be particularly beneficial for individuals struggling with anxiety.
Meditation is a practice that encompasses various techniques aimed at training the mind to achieve a state of focused attention and heightened awareness. Traditionally rooted in spiritual and religious contexts, meditation has evolved into a secular practice that is widely adopted for its mental health benefits. There are numerous forms of meditation, including mindfulness meditation, transcendental meditation, loving-kindness meditation, and guided visualization, each offering unique approaches to fostering a deeper connection with oneself.
Mindfulness, a key component of many meditation practices, involves paying deliberate attention to thoughts, feelings, and sensations in the present moment without judgment. This practice encourages individuals to observe their experiences as they unfold, allowing for a greater understanding of their internal states. By focusing on the here and now, mindfulness helps individuals break free from the cycle of rumination and worry that often accompanies anxiety.
One of the most significant benefits of meditation and mindfulness is their ability to reduce anxiety. When individuals practice these techniques, they learn to recognize and acknowledge their anxious thoughts and feelings without becoming overwhelmed by them. This process of observation can create a sense of distance from anxiety-provoking stimuli, allowing for a more rational and calm response.
By consistently engaging in mindfulness practices, individuals can develop a greater sense of control over their thoughts and emotions. This increased awareness can lead to a reduction in the intensity and frequency of anxiety symptoms. Research has shown that regular meditation can lower levels of cortisol, the stress hormone, and improve overall emotional regulation.
Practical Techniques to Incorporate Mindfulness
To harness the benefits of meditation and mindfulness, individuals can incorporate simple techniques into their daily routines:
1. Breath Awareness: Focusing on the breath is a fundamental practice in mindfulness. By paying attention to each inhale and exhale, individuals can anchor themselves in the present moment, reducing feelings of anxiety.
2. Body Scan: This technique involves mentally scanning the body for areas of tension or discomfort. By bringing awareness to physical sensations, individuals can release pent-up stress and cultivate a sense of relaxation.
3. Mindful Walking: Engaging in a walk while paying close attention to the sensations of movement, the sounds of nature, and the rhythm of one's breath can enhance mindfulness and provide a break from anxious thoughts.
4. Journaling: Writing down thoughts and feelings can help individuals process their experiences. This practice encourages reflection and can serve as a tool for identifying triggers and patterns related to anxiety.
10) Aromatherapy - Numerous fragrant oils have relaxing properties and can help lower stress hormones in your body. Many scientific studies indicate that aromatherapy is a safe and effective method for reducing anxiety.
1) Inhalers are an effective tool for managing anxiety. They are conveniently small, allowing you to carry them in your pocket and use them whenever needed. Additionally, if you work in a scent-free environment, inhalers won't affect those around you.
2) Diffusers are excellent for spreading fragrance throughout a room. Bergamot, for instance, can be very uplifting when diffused. I suggest using a diffuser for only 30 minutes at a time, with a 1-hour break in between. You only need a few drops of your chosen essential oil.
3) Custom-made or premade blends are also effective for anxiety management. By diluting essential oils like bergamot, lavender, Roman chamomile, vetiver, clary sage, ylang ylang, and sweet orange in a carrier oil, and using a spray or roller bottle, you can apply it to your wrists for quick absorption.
I have helped numerous clients manage their anxiety, and each has experienced notable enhancements in their well-being. Utilizing aromatherapy to overcome anxiety is an excellent addition to your toolkit. Furthermore, it can assist if you experience difficulty sleeping at night.
11) Self-Help programs like Bounce Back - Offer workbooks and guidance at your own pace. Visit Bounce Back Program. According to Dr. Chris Williams, the "Five Areas™"Assessment tool helps understand how life aspects impact mental health, emphasizing situations, relationships, and practical problems. Changing thinking, feelings, physical sensations, or behavior can influence life positively. These suggestions have been helpful for managing anxiety but are not a substitute for professional healthcare consultation. If anxiety persists, contact a doctor or counselor for additional remedies.
These are merely suggestions that I have personally found beneficial for managing my anxiety. I have also shared them with some of my clients, who have found them useful as well. However, they are not meant to substitute for professional healthcare advice. If you are experiencing anxiety and nothing seems to help, please consult your family doctor or a counselor to explore other possible solutions.
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