Essential Oils for Stress, Anxiety and Sleep

Are you feeling overwhelmed, stressed, anxious or even exhausted? An over-worked nervous system can play havoc to our immune system so it’s important to incorporate natural ways to support times when we feel stressed, have bouts of anxiety and are not sleeping well.

I love using essential oils. They are one of the modalities I use every day. Maybe it is just to make my house smell good, clear the air of negative energies, up-lift me when I’m feeling out of sorts or used in my body products. During times when I am feeling stressed and ungrounded, I reach in my “tool box” and pull out some of my favorite essential oils. When I’m feeling over-worked and/or stressed I can feel my immune system start to weaken so I make sure I get on my immune support protocol of herbs, essential oils, and taking extra care of myself.

What Essential Oils can I use to support my nervous system?

One of my favorite types of essential oils I love to use when I am feeling stressed and out of sorts are citrus oils like lemon, orange, grapefruit, lime and bergamot as they are calming to the mind and body but up-lifting at the same time. Citrus’ can be used as an antidepressant and as a nervine.

Lavender (Lavendula angustifolia) is always a great choice for sleep and anxiety as many people already have some lavender in their homes. (for more information on all the healing properties of lavender you can go to an earlier blog, Lovely Lavender) Just a few drops on your pillow or in your bath may be just the answer to a good night’s sleep. Just remember, lavender is calming in small amounts, but stimulating in large amount.

One of my other favorite oils for grounding and quieting the mind is Frankincense (Boswellia carterri). It is great for anxiety, tension in the body, and a feeling of despair. It can help you with your spiritual practice whether that be meditation, contemplation or prayer.

Marjoram, Sweet (Origanum marjorana L.) is one of my favorites for insomnia. I love adding it to a little lavender and a citrus oil to make a gentle sleep blend. It is great for relieving stress, for nervous exhaustion and for anxiety. It is used for someone who is always over-thinking or has obsessive thoughts. If you’ve never experienced Marjoram try it out. It smells heavenly!

Melissa (Melissa officinalis L.) is an antidepressant, a nervine, and a sedative. It is extremely calming and soothing to the nervous system and it revives and strengthens the spirit. Melissa is know as one of the best oils for anxiety and PTSD

Other oils you might consider are: Anglica, German Chamomile, Roman Chamomile, Clary Sage, Rose Geranium, Ho Wood, Jasmine, Neroli, Petitgrain, Rose, Sandalwood, Vetiver, Ylang yang

How can I safely use essential oils?

• Diffuser: 5-8 drops in a cool water diffuser - best to diffuse 15 minutes on and an hour off

• Massage Oil: 2.5 dilution

• Spritzer: 5-10% dilution - spritz on self or linens (approximately 20-45 drops per ounce of water)

• Full Bath: 5-10 Drops of single or essential oil blend combined with 2-4 cups of Epsom salts (great for calming/relaxing the body due to it being magnesium) Can also add various types of salts in equal parts with Epsom Salt. Please Note: Essential oils need to be emulsified before adding to water. Mix with milk, honey, or salts. Keep water temperature around 98-99 degrees so as not to over heat the body. Can be as low as 96 degrees.

• Foot Bath: 1 cup Epsom salt or combination of sea salts and Epsom salts plus 5 drops of emulsified essential oil/blend

• Inhalation: Put 2-3 drops on palms of hand, rub together and take 5 slow deep breath

What would be a simple essential oil blend that would be safe for my whole family that I can make?

A great little blend that might help you with your sleep or just those anxious, overwhelmed feelings might be:

1-oz carrier oil (possible choices; sesame oil, almond oil, fractionated coconut oil, grapeseed oil, or even avocado oil if that is all you have)
6 drops of a citrus oil
4 drops lavender
2 drops frankincense

I don’t want to make my own blend. Which one of your blends can I use?

One of the most successful blends of ours for anxiety is our Tranquility Blend. It is a blend of roman chamomile, frankincense, lavender, lemon, orange and ylang ylang.

Suggestions on using Tranquility for anxiety.

I have clients put a drop or two on their hands (make sure you have a little lotion or oil on your hands), rub their hands together and then take 5 slow, deep, belly breaths. When we slow down our breath and consciously breathe deeply we are not able to think about what it is that is upsetting us which is usually something that happened in the past or a worry about what is going to happen in the future. To breathe “consciously” we must be in the present moment.

Desert Sage Herb’s Essential oil blends you may want to consider for additional help are:

• Calming: (Kid Safe)lavender, rose geranium, ho wood

• Nighty Night: (Kid Safe) frankincense, lavender, geranium, orange

• No Worries (Kid Safe): black spruce, grapefruit, marjoram, cedarwood, patchouli, clary sage, roman chamomile

• Sanctuary: bergamot, clary sage, lavender (not to be used during pregnancy)

• Sleep Ez: (Kid Safe): cedarwood, ho wood, lavender, marjoram, coriander roman chamomile, frankincense, lavender, lemon, orange, ylang ylang

• Sweet Dreams: tangerine, sandalwood, bergamot, ylang ylang, juniper, peppermint, clary sage, helichrysum (not to be used during pregnancy)
  

What can I do throughout the day to support my nervous system and my immune system?

So along with herbs and essential oils to support your nervous system and in turn support your immune system we encourage you to take this time to explore the plants and how they can be a great addition to your daily life. This is a time to step back and evaluate your life and if it is truly serving you.

• Get enough good, deep “natural” sleep

• Eat nutritious foods and drink half your body weight in clean water (i.e. 140 pounds = 70 ounces of water a day)

• Use herbs, essential oils and supplements to help you limit your stress levels and to get better sleep

• Exercise every day, outdoors if possible and make sure while you are out there, breath in fresh air and take in all our beautiful “Mother” has to offer us.

• Limit alcohol consumption

• Connect with others. Isolation can be harmful to our health. Call someone, FaceTime them. If you have family members you are able to be with, play games, laugh, cook dinner together, put your electronics down.

• Take a warm bath with essential oils and Epsom salts if you like them

• Meditate, pray, or contemplate

• Learn something new

• Get support from others….ask for help!

If you are wanting more information regarding herbs and supplements for your immune system, you can go to an earlier blog Immune Support. Strengthening the Body’s Natural Immune System

Blessings, Vicki

Immune Support. Strengthening the Body’s Natural Immune System

By Brittney Sounart, RH, Clinical EFT Practitioner

It’s been an interesting few weeks. I’ve felt so many emotions in all of this uncertainty and change in my life. Worry, unsettled, distanced, empowered and grateful are some of the emotions I’ve been experiencing. As all these emotions have surfaced I continued to do what gives me the most hope and that is to empower myself about this Covid virus by keeping myself, my family and my customers healthy and safe.

I want to share with you and summarize the research I have sifted through to make this simple for all of you to be empowered with your health. Remember viruses are not going away. They will continue to change. This is why it is so hard to make vaccinations to pin point which virus will hit us each flu season. Here are some of the things all of us can do and tools I have done for years with my family so as to limit the amount of colds and flus in my household and to treat viruses we have had.

Top 8 Suggestions for Immune Support and Strengthen the Body’s Natural Immune System

• Get you ZZZZZ’s- Getting sleep is vital to keep your immune system strong and healthy! Getting to sleep before 11am and waking up by 8am will reduce the feeling of grogginess and support your circadian rhythm. Support better sleep if feeling overwhelmed with tea’s like Deep Relaxation, Sleep Times tea, Sleep Nights Tincture by Wish Garden or Deep Sleep by Herbs Etc., CBD oil by CV Sciences

• Reduce Sugar intake. Eating sugar reduces your immune function for 12 hours after having just a few Tablespoons of sugar.

• Move your Body- Keep your body moving to support lymphatic system, reducing stress levels and up-lifting your spirit and therefore supporting all your happy hormones!

• Take Vitamin D3-During the flu season take between 2000-5000IU of vitamin D3. Optimal vitamin D levels are immune-modulating From Paul Bergner’s, Herbalist:  Vitamin D essential for production of immunocompetence proteins in the immune cells of the respiratory tract (discovery in 2004) • Vitamin D stimulates immuno-modulatory cytokines, putting a brake on cytokine “storm” • Respiratory viral or bacterial infections are proposed as part of the profile of vitamin D deficiency syndrome.

• Take Zinc  is known for the important role it plays in immune response and immune health. “It enhances both innate and adaptive immunity, is vital for immune cell function, and is crucial for the formation and modulation of inflammatory processes. Research shows that severe acute respiratory syndrome (SARS) coronavirus was inhibited by zinc in Vero-E6 cells. Moreover, zinc salts were shown to inhibit respiratory syncytial virus, even while zinc was incubated with HEp-2 cells only before infection, and then removed.2” (Donald Yance, RH) https://www.donnieyance.com/zinc-the-most-important-nutrient-for-immunity/

One of my favorite ways to take zinc during the cold/flu season is with elderberry/zinc lozenges found at Desert Sage.

• Strengthen Immune System with Herbs and Mushrooms: Medicinal Mushrooms (Reishi, Cordycepts, Lion’s Mane, Chaga, Turkey Tail), Astragalus are strong immune builders and strengtheners to our overall vitality and Chi. They have a regulating effect on the immune system and play a vital role in overall health. They can be taken for long periods of time to increase overall health. Note: Do not take Astragalus during an acute infections and fever as it could increase the fever. Brittney’s favorite formulas are Host Defense Mushroom blends like Breathe, My Community, Staments 7 and Deep Health by Herbs Etc. (contains mushrooms and Astragalus with other adaptogens to regulate stress response)

• Elderberry - I have been giving my girls elderberry extract for years during the cold/flu season  to reduce the chances of them getting sick. I have seen a significant reduction of them getting the flu and if they do get sick it has reduced the length of the cold or flu. Studies have shown that elderberries have a regulatory effect on immune response and inflammation and shortens the duration of the flu. “Elderberries are well known as supportive agents against common cold and influenza.13 In studies, elderberry extract has demonstrated an ability to inhibit herpes virus and HIV in cell culture.14 The H1N1 inhibition activities of the elderberry flavonoids compare favorably to the known anti-influenza activities of oseltamivir (Tamiflu®) and amantadine.1” 

(Donald Yance, RH) https://www.donnieyance.com/the-truth-about-elderberry-sambucus-nigra/

• Reduce Stress Levels- Stress lowers overall immune function. Using meditation or tapping can be an excellent way to reduce cortisol and support the nervous system. I also love using herbal remedies like adaptogens and nervines to support our body’s stress response. Brittney’s favorite formulas: Peaceful Times Tea, Stress ReLeaf by Herbs Etc. Adrena Soothe or Adrena Nourish by Herb Pharm, Anxiety Soother by Herb Pharm, CBD oil by CV Sciences

Brittney’s Favorite Herbs and Supplements to Keep our Immune System’s Strong and Prevent Colds/Flus

• Mushroom Blends (Stament’s 7, My Community, Cordchi, Deep Health by Herb’s Etc)Zinc/

• Elderberry Lozenges by Zand

• Immune Boost Tea by Desert Sage Herbs-contains Astragalus and Elderberries

• Stress Support-Peaceful Times Tea by Desert Sage Herbs, Stress ReLeaf by Herbs Etc. Adrena Soothe or Adrena Nourish by Herb Pharm, CBD oil by CV Sciences

• Sleep Support- Deep Relaxation or Sleep Times Tea by Desert Sage Herbs, Deep Sleep by Herbs Etc, Sleepy Nights by Wish G