By definition stress is a physical, mental or emotional strain or tension. Stress is so much a part of life. Everybody experiences stress one way or the other. Everyday the whole world witnesses the stress struggle of every living creature. When a person misbehaves or overeats, when a child does poorly in school, when a timid dog suddenly attacks an innocent person, when a plant fights the harsh environment, they are all under stress. Hey! You are not alone and yes there are various ways to fight back stress. 

Stress is not all bad. We need a little stress to push our capabilities to a higher level of performance. Some can think better and can become more productive when under stress. It is the constant exposure to stress and our inability to cope with it that makes us burnout or sick. Stress is believed to be either the causative or contributing factor of countless conditions like depression, ulcer, high blood pressure, cardiovascular diseases, digestive disorder, autoimmune disease, allergies, insomnia, cancer, asthma, infertility, diabetes, menstrual difficulties, a weakened immune system, progression of AIDS, multiple sclerosis and a whole lot more.

Imagine that your body is like an elastic band-you can stretch it to its limits and it will somehow bounce back to its usual state. But keep stretching the elastic band and it will lose its ability to go back to its normal shape or it will just snap! This is exactly what happens to your body when you are under stress. 

Body Under Stress
When the body is under stress, organs sends signals to the brain which then releases the adrenalin and cortisol hormones that stimulate nerves, muscles, glands and various parts of the body. Your body reacts in a  fight or flight  response and you will experience some if not all of these manifestations:
Heart rate increases
Blood pressure rises
Breathing is fast
Skin turns pale
Pupils dilate
Digestion ceases
Body releases fats & sugars into the bloodstream
Muscles become rigid

Stressful situations are inevitable. And most of the times, we are not able to fight back or ran away from our stressors. Remember, stress overload leads you to the doctors clinic, a psychologist or psychiatrist couch or the hospital bed.

Factors that Influence Stress

According to Amy Scholten, MPH, Nutritionist, Health Educator, Health Writer, Editor and Marketing Director, there are several factors that influence stress.

Symptoms of Stress

Physical symptoms may include:

• Diarrhea
• Dry mouth
• Fatigue
• Frequent illness
• Muscle tension
• Muscle pain
• Nausea
• Headaches
• Heartburn or indigestion
• Heart palpitations
• Hyperventilation
• Insomnia & nightmares
• Irregular menstrual cycles
• Loss of appetite or increased appetite
• Loss of interest in sex
• Rapid pulse
• Vomiting
• Weight loss or weight gain

Emotional symptoms of stress may include:

• Anxiety
• Confusion
• Crying
• Depression
• Feeling numb, cold or uncaring
• Hostility and combativeness
• Impatience
• Irritability
• Suspiciousness
• Worrying

Behavioral symptoms of stress may include:

• Absenteeism
• Alcohol, drug use and smoking
• Clumsiness
• Fighting
• Focusing on insignificant matters
• Impatience
• Inability to concentrate
• Indecisiveness
• Lack of motivation
• Low productivity
• Nail biting
• Personality change
• Poor judgment
• Rushing
• Tapping feet or fingers
• Tardiness
• Temper Outburst
• Withdrawal

It is advisable to see your doctor or health practitioner for symptoms that are persistent.

How to Reduce Stress

There is more to life than increasing its speed.
Mohandas K. Gandhi

The National Mental Health Association offers the following tips for reducing or controlling stress:

1. Be realistic. Don′t take on everything; learn to say no. Set realistic goals for yourself. If you are feeling overwhelmed, try eliminating an activity that is not absolutely necessary. Ask yourself, "What really needs to be done? Is the deadline realistic?" No one is perfect, so do not expect perfection from yourself or others. And ask for help if you need it.
2. Meditate. It only takes about 1020 minutes to get a benefit from meditating. These few moments of quiet reflection may bring relief from stress as well as increase your tolerance to it. And it is simple to do: sit quietly, listen to peaceful music, relax, and try and think of pleasant things or think of nothing.
3. Visualize. Take a moment to picture how you can manage a stressful situation more calmly and successfully. This can work with just about anything, whether it is an important presentation at work or moving to a new place or taking an exam. A visual rehearsal can boost self-confidence and help you have a more positive attitude toward a difficult task.
4. Take one thing at a time. When you start to feel overwhelmed, try taking one task at a time. Make a list of things you need to do. Put the most urgent task at the top. Once you have accomplished it, cross it off and move on to the next one. The positive feeling of crossing things off can help keep you motivated.
5. Exercise. Regular exercise is a great way to reduce stress, and it benefits the body as well as the mind. Just 2030 minutes of physical activity a day can do the trick.
6. Get involved in hobbies. Take a break from the stressors of life and do something you really enjoy. Try gardening, painting, or reading. Schedule time to indulge your interests.
7. Practice a healthful lifestyle. Eating healthfully will make a difference. Avoiding things like smoking, excessive alcohol, and caffeine will help as well. Make sure you get adequate rest and exercise, and that you balance work and play.
8. Share your feelings. Talking about things can help you feel better. A conversation with someone can help you relax. And listening to someone else can take the focus off of yourself – something we all need to do every now and then. Stay in touch with your family and friends; don't try to cope alone.
9. Give in occasionally. You don't always have to be right. Be flexible. Be willing to compromise. If you do, others may meet you halfway. If you know you are right, stand your ground. But be calm and rational. And listen and make allowances for other's opinions.
10. Go easy with criticism. When you expect too much from yourself or others, you may end up feeling frustrated, let down, and disappointed. Remember that each person is unique and everyone, including yourself, has shortcomings. But each person also has many beautiful qualities to share with the world.

Resources:
National Institute of Mental Health
http://www.nimh.nih.gov/
National Mental Health Association
http://www.nmha.org/

Try to make your own stress busters. Make several so if one does not work the way it usually does you can shift to another or you can combine two or more techniques. I personally avoid stress by simplifying life and knowing my priorities. I make it now a habit to practice meditation upon waking up. Since my mind multi tasks all the time, I used guided meditation to keep me focused. Meditation is also my way to get closer to my Creator - making me more trusting with His Guidance. And a favorite quick fix for me in dealing with stress is Aromatherapy. The use of essential oils is part of my lifestyle – I breathe, bathe, cook, dance, read, meditate, sleep, relax, exercise and pray with a scent of nature around me. And I enjoy the scents even more while I listen to music (anything that has a beat) and just do nothing!

Aromatherapy & Stress

What is Aromatherapy
Aromatherapy is the art and science of using essential oils to anoint, beautify and heal body mind and spirit. Aromatherapy is an ancient holistic form of medicine practiced by various cultures for centuries. The ancient and rich culture of Egypt has papyrus manuscripts dating back 2000 BC documenting the use of essential oils in their cosmetics, rituals, baths, temples and most notably in the embalming process that enabled them to preserve mummies for centuries.

Essential oils are volatile, natural substances derived from natural sources and are extracted by various distillation processes. Essential oils are the plants life blood and hormone because of its potency, purity and essential nature. Oils are extracted from the roots, stem, bark, wood, twigs, needles, peel, seeds, leaves, flowers, balsam and resin. It is the essential oil that gives off a particular scent or flavor of a tree, plant, herb, fruit or flower.

It is ironic to think that essential oils opened the door to the evolution of synthetic fragrances and todays modern drugs. The credibility and inconsistencies of the essential oils limited its use in the perfume, cosmetic and food industries. And overtime, essential oil disappeared in history.
In 1910, while working in his laboratory, French scientist, René Gattefossé, accidentally burned his hand and he immediately submerged his burned hand in a bucket of lavender oil. To his surprise, in a short time his hand healed without blisters and almost without a scar. He then reclaimed the therapeutic benefits of essential oils and coined the term "aromatherapy".

How Aromatherapy Helps
Hippocrates, the "father of medicine" believed that "the way to health is by using aromatic baths and scented massage".

Through the nose
When we pick up molecules of scent, receptors transport these straight to the limbic system for processing and identification. Limbic system is where memories are stored. The scent will now evoke a feeling, a memory. This can encourage relaxation, induce sense of well being and reduce stress and tension.

Through the skin
Essential oil enters the blood stream and transported around the body. Once in the body, essential oils work on a chemical level mimicking hormones, reducing muscle spasms and relieving pain. It takes about 20 minutes to get into the bloodstream and effects can last for about 3 days.

Aromatherapy can help you deal with stress by treating the symptoms or addressing the cause. Aromatherapy treatment includes health assessment with a certified aromatherapist, body massages with essential oils, blends for bath, inhalations, diffusers and pampering blends for the hair, skin and body.

Julia Lawless in her book, Encyclopedia of Essential Oils, mentioned the three distinct modes of action on how essential oils inter-relate with the human body: pharmacological, physiological and psychological.

1. Pharmacological effect – essential oils enters the bloodstream and chemical reaction occurs within the body, organs, glands, etc.
2. Physiological effect – essential oils affecting the system of the body i.e. relaxing, uplifting, sedating, etc.
3. Psychological effect – essential oils aroma stimulates a person′s response

She also mentioned that during the Psychology of Perfumery Conference in 1991, it was agreed that while pharmacological effects may be very similar from one person to another, psychological effects are bound to be different. The psychological effect of a particular scent varies from one person to another depending on various factors such as past associations with the odor, age, sex, personality type, environment and inability to smell or anosimia.

Recommended Essential Oils
Essential oils that have a calming and relaxing effect – Lavender, Chamomile, Neroli, Rose, YlangYlang, Benzoin, Melissa, Bergamot, Orange, Jasmine, Cedarwood, Valerian

Essential oils that have a sedating effect Clary Sage, Marjoram, Lavender, Cypress

Essential oils that have stimulating, revitalizing and recharging effect – Eucalyptus, Peppermint, Spearmint, Rosemary, Ginger, Black Pepper, Spruce, Basil,

Essential oils that have balancing and strengthening effect – Geranium, Jasmine, MayChange, Lemongrass, Mandarin, Myrrh, Sandalwood

Essential oils that have clarifying effect Frankincense, Myrrh, Eucalyptus, Clary Sage

Essential oils that have cleansing effect Pine, Lemon, Grapefruit, Tea Tree, Juniper


Uses

Massage
Mix 36 drops to 90 ml of carrier oil.
Warm oil and pour over body.
Enjoy the warm luxurious oil, the relaxing and soothing strokes.
Imagine you are under the Tuscan sun!

Bathing
Mix 6 to 8 drops to 20 ml (4 teaspoons) carrier oil.
Add to warm deep bath.
Turn the lights low, play soft music and you are in paradise!

Diffuser
Use 12 to 20 drops in 40 ml (8 teaspoons) water to scent a room.
(Do not leave candles burning unattended.)
Close the door, close your eyes and relax...

Inhalation or Facial Steam
Use 6 drops to a bowl of steaming hot water.
Drape towel over your head and tent around bowl.
Enjoy the warmth and breathe...

Indulge
Try a drop or 2 of your favorite
essential oil to your pillow.
Inhale...exhale...
Believe...dream...

Blends
You can create your own blends. Here are some examples:

Lost Horizon
Massage Oil
90 ml Jojoba Oil
15 drops Lavender Oil
14 drops Chamomile Oil
3 drops Marjoram Oil
3 drops YlangYlang Oil
1 drop Geraniun Oil
Mix and blend all essential oils with carrier oil in a clean container.
Massage into skin.
Warming the oil is an excellent pampering massage therapy.

Bali High
Bath Oil
20 ml Coconut Oil
4 drops Jasmine Oil
2 drops Lavender Oil
2 drops Sandalwood Oil
Mix and blend all essential oils with carrier oil in a clean container.
Disperse blended oils in a bathtub filled with warm water.
Add Jasmine flowers.
Soak for 20 to 30 minutes.

Castles in the Air
Diffuser Blend
40 ml water
8 drops Bergamot Oil
8 drops Lavender Oil
2 drops Rose Oil
2 drops Frankincense
Mix and blend all essential oils in a clean container.
Warm essential oils with water in a deep diffuser
and start building castles in the air.

Imagine
Inhalant
10 drops Lavender Oil
5 drops May Chang Oil
5 drops Eucalyptus Oil
1 drop Frankincense
Mix and blend all essential oils in a small glass bottle with an airtight cover.
Inhale from the bottle when needed.
Imagine your stress melting away.