In Part 1 of this post, I looked at what was causing my own stress and anxiety, along with some issues that other people have told me they were dealing with too. Today I want to get to the good part: how to manage our stress and anxiety!

In just the few days since the first post in this series went live, nationwide (and worldwide) anxiety has ramped up even more with  the numerous closings and cancellations due to the Coronavirus and the declaration of a national emergency. Most of us are feeling the fear and stress in our families, neighborhoods, and our country as we shelter at home.

God never meant for us to live in a state of chronic stress. But when life today looks drastically different than it did just a few weeks or even days ago, what are we to do? I’d like to suggest a few ways to manage your stress and anxiety that have worked for me; I hope you find some of them work for you as well.

Let’s get started!

How To Manage Stress & Anxiety

The Bible

First of all. the Bible has been my biggest help. Reading and memorizing God’s word continues to encourage, strengthen, heal, and give me hope and comfort. I have gained a lot of encouragement from a new Bible I purchased called The Battlefield of the Mind Bible by Joyce Meyers. It’s the Amplified version, which I have really enjoyed. The battle for peace begins in our minds.

As I have prayed through my anxiety, God has directed me to certain verses that I have memorized. In 2 Corinthians 10:3-5, Paul tells us that God’s weapon (His word) is divinely powerful to destroy these strongholds in our minds. Ask God to direct you to powerful, comforting scriptures. Write them down, memorize them and recite them often. They will lay a foundation of freedom.

Prayer & Journaling

Taking my concerns to God, listening for the voice of the Holy Spirit, and journaling what I hear have all been a comfort. The journaling has been important because I have a written record of what God has been showing me. I encourage you to give it a try. Use a notebook or online journal to record your thoughts, prayers, scriptures, and ideas that God plants in your mind.

Over time, you’ll develop a storehouse of spiritual treasures that you can review time and again. You’ll be encouraged as you see how God is and has been faithful to you throughout your life.

The Enneagram

Next, learning about the Enneagram has been very helpful to me as I continue to study how to live out of the healthy level of alignment for a 6. I am discovering so much about myself. I encourage you to explore this if you haven’t. What is different about the Enneagram from other personality tests is that it is spiritually based with the goal of healing your weaknesses. You will learn so much about yourself and gain an understanding as to why you make the choices you do.

Joyce Meyer

Another helpful resource for me has been Joyce Meyer. Joyce is a Bible teacher and author. She has a wealth of resources including her podcast and television show called Enjoying Everyday Life. Joyce shows us how our battles are really fought in our minds and how to work through this. I have found her book Battlefield of the Mind (different than the Bible I talk about above) to be extremely helpful. Joyce’s podcast is also filled with spot-on encouraging truth.

Dr. Caroline Leaf

 God has also lead me to the work of the Christian communication pathologist and cognitive neuroscientist Dr. Caroline Leaf. I am reading her book The Perfect You, and I have purchased and am using her Switch app. The app is pricey, but life changing. Her app and books teach us how to rid ourselves of toxic thinking and the mindsets that hold us back and actually damage our brains. 

One of the things she emphasizes is that ups and downs are part of life and are even to be expected. We will not be happy all the time. Just as nature has seasons, so do our spiritual and emotional lives. When we struggle with our emotions both in our minds and bodies, we need to realize that these are warning signals for our us to acknowledge and explore deeper. We then need to reconceptualize the toxic thought, which will change our perception of it. This is a bit of a process, which she fully explains in her books and on the app. 

Exercise

Exercise is a great stress reliever. Some of my favorite activities are walking and bicycling. I also like professional ballerina Ann Smith’s DVDs, such as Inhale, Exhale, Stretch & Move. Her DVDs are gentle yet effective and perfect for those dealing with arthritis, fibromyalgia, stress, and similar conditions.

I encourage you to get up and move. Exercise releases the “feel good” endorphins and truly helps to relieve stress. Check with your doctor to see if you have any limitations first.

Time in Nature

Psychologists are studying the effect that being outside in nature has on people, and the results are positive. They are finding that as little as two hours a week in nature can have positive effects: “It [being in nature] decreases heart rate, decreases blood pressure, decreases stress cortisol, [and] improves psychological well-being,” says Mathew White, an environmental psychologist at the University of Exeter.

I love being outside. Gardening is one of my favorite activities. Try taking a walk in a park or woods and see if that doesn’t relieve some stress and make you feel more peaceful.

Let the heavens rejoice, let the earth be glad; let the sea resound, and all that is in it. Let the fields be jubilant, and everything in them; let all the trees of the forest sing for joy.

Psalm 96:11-12

Aromatherapy

As a certified aromatherapist, I can suggest a few ways to incorporate oils into your life. Before trying essential oils, consult with your doctor regarding any health issues or meds that may be contraindicated when using essential oils and herbs. Also, please use them safely. There is too much misinformation about essential oils. They are powerful, and you need to use them carefully. Don’t ingest them unless under the care of a medical doctor or clinical aromatherapist.

You must be extremely careful using them on/around children. Please read my Essential Oils for Kids: Safety guidelines before using on your children. When you’re ready, check out an article I wrote on 5 Ways To Use Essential Oils for Relaxation on my Botanically Me website.

Herbal Teas

I also love using herbs. Herbs were our first medicines; the Bible is full of references to these healing plants, and they still retain medicinal properties that can be effective today. For example, different herbs have an affinity for certain systems of the body. Some herbs are immune stimulants, some work in the respiratory system, and some are good for the the central nervous system (stress and anxiety), and so on.

One of the easiest ways to use them is by making an herbal tea. I grow many of my own teas in my garden, and my favorite tea to drink fresh from the garden is a blend of Kapoor tulsi (also called holy basil) and lemon balm. It’s an incredible flavor combination and both tulsi and lemon balm are great options for reducing stress.

Now many of you may not have your own fresh herbs to use – especially during the late winter/early spring season. If that’s the case with you, then you can purchase bulk herbs at a health food store or online or buy herbal tea bags from a local store. These days you can find wonderful medicinal teas in almost every store including Walmart, Target, Kroger, Publix, Meijer, and so on. Here are a few favorites to try, all of which are caffeine free:

• Organic India Tulsi Sweet Rose Tea
• Traditional Medicinals Organic Echinacea Plus Elderberry Seasonal Tea
• Traditional Medicinals Organic Lemon Balm Herbal Tea
• Pukka Three Ginger Tea, Caffeine Free

Herbal Tea Information

If you’d like to experiment with making your own teas, here are a few articles from my Botanically Me website to get you started. Keep in mind that many grocery stores sell fresh prepackaged herbs or potted herb plants in the winter that you could use if you want to experiment with the following resources.

• Make a Refreshing Herbal Sun Tea
• Herbal Infused Water
• Caffeine-Free Chai Tea

Prayers for You

Thanks for taking the time to read this. Feel free to share you favorite resources in the comments below. Also, I’d love to pray for you and your family, so Leave a message below on what you need prayer for, and I’ll write a prayer in response.

In these turbulent times, please know you are not alone as you struggle with stress and anxiety. God loves you and will tenderly care for you. We are also praying for you. God bless you and your families.

Note: A few of the links on this page are affiliate links meaning that if you purchase the item, I will receive a small amount of money in return. I only suggest things that I believe in and use myself. Thank you!

I first noticed this past October some vague feelings of stress and anxiety creeping up on me. After ignoring them for a few days, the feelings gained strength to the point where I could no longer deny them. After years of strong faith and peace, to be facing my old nemesis again was an uncomfortable and unexpected place to find myself in.

I struggled to figure out what was wrong with me, and I felt guilty for even feeling this way. On a few particularly bad days, I even dealt with a panic attack. Why was this happening? I’ve worked through times of intense stress in my life before, especially after the death of one of my children, and this certainly couldn’t be as terrible as that time. More than anything, I wanted to feel like my normal, upbeat self again.  I remember asking God, “Could you bring back my peace quickly, please, God, without a lot of angst?” Hmm. Well, here’s what I’ve learned so far.

Stress Factors

As I looked over the last few years, I realized I had more than a few stress factors and uncertainties that had been accumulating in my life.

• My family had navigated through my mom’s 5-year-long illness.  My sisters and I were fortunate to be able to help my dad care for her in their home with the help of family and other caregivers, but it was a bittersweet time of blessings and constant obstacles, resulting in a long good-bye and a difficult loss. Anyone who has been a caregiver for a loved one understands the challenges and heartbreak.
• Next, I had been dealing with, or rather not dealing with an ongoing business situation, and I just let it go on and on for months without facing it. Stuffing something is not a healthy way to live. As we all probably know, stuffing something means that it will pop up, and usually not it a good way.
• Add to that, a lot of uncertainty in my future. My husband recently quit his job, and we are putting in place some serious changes so that he can pursue a dream of bicycling to Alaska. This means that my normal day-to-day life will look very different. It’s a big change as I am taking on lots of new responsibilities.
• My own personality traits and tendencies. If you know anything about the Enneagram, I am a 6 on the Enneagram. A 6’s core weakness is anxiety. As I reflected on my life, I realized how true this is. Even from my early memories, worry has always been my go-to emotion. God has brought much healing in my life already, but at this season, the stress had piled up and felt overwhelming, and I found myself in an unhealthy cycle of worry.

How About You?

You may find yourself there as well. Over the last few months, I have talked to so many people who are struggling with stress and anxiety. Here are some of the stresses I’ve heard from others:

• Politics
• Marital issues
• Health problems
• Financial problems
• Job stresses
• Addictions
• Worries about children
• Fear about the Coronavirus
• Infertility

Honestly, the list could go on and on. My goal with all this is not to make you feel worse, but to let you know you’re not the only one feeling this way and to give you some resources on how to work through the stress.

Although we will never be able to escape stressful situations in life, we can change how we respond to stress. I’ve made a lot of progress, but will probably always have to be aware of this tendency.

Next Post: Ideas for Managing Stress

I have a list of resources that I have almost finished and will share yet this week in another post. Disclaimer: I am not a doctor of any kind. I am just sharing my own experiences, believing that God will use them to encourage someone else.

Please know that I would be happy to pray for you if you leave me a comment so that I can respond back. If you sign up for my mailing list, you will get an email when the next blog is released.

May God bless and heal you as you work through stress and anxiety issues! I’ll leave you with this favorite scripture from Lamentations 3:22-24 AMP to meditate on:

It is because of the Lord’s loving kindnesses that we are not consumed, Because His [tender] compassions never fail. They are new every morning; Great and beyond measure is Your faithfulness. ‘The Lord is my portion and my inheritance, says my soul; Therefore I have hope in Him and wait expectantly for Him.’

I saw the familiar yellow school bus in our neighborhood this morning, definitely heralding the end of summer—at least for the academic calendar. Back to school is always an exciting time for kids and parents alike, albeit for different reasons! Whether your children are just starting their school career, are somewhere in the middle, or are heading toward graduation, aromatherapy can support a wellness lifestyle throughout their entire year. Let’s look at some possibilities of how to do that.

Safety First

In discussing children and aromatherapy, I first want to set a few important guidelines.

1. Always keep your essential oils out of the reach of children. Cute tiny bottles may entice a child to take a drink, but most essential oils are poisonous to consume undiluted.
2. Do not use essential oils on premature babies. They have high skin permeability, so it is not recommended.
3. Remember, essential oils are highly concentrated, at 75%-100% stronger than the herb of the same name. So the rule for children (and adults) is to dilute, dilute, dilute! We’ll discuss proper amounts in this post.
4. Do NOT let children ingest essential oils unless they are under the supervision and advice of a doctor or certified clinical aromatherapist with years of experience in this practice.
5. For children under 5 years of age, use aromatherapy products for acute conditions such as illnesses, skin conditions, injuries, infections, and emotional upsets.
6. Do not use dermal (skin) applications of aromatherapy products everyday on children 5 and under. There is the possibility of creating sensitization and increased likelihood of developing allergies. Olfaction and inhalation is the preferred method of application unless you are treating an acute condition.
7. Do not place undiluted essential oils or highly concentrated blends of oils around the nose or mouth of children under age 2. This could cause respiratory distress.
8. Keep in mind that hydrosols are gentler to use with children than essential oils.
9. Avoid the use of menthol or 1,8 cineole-rich essential oils until the age of 2, such as cardamom, Niaouli, eucalyptus, and peppermint (avoid until the age of 30 months).

Now that we understand a few basic safety rules, let’s consider some ways you can choose to use aromatherapy for wellness throughout the school year. We’ll focus on the oils that have a safe record with children when used in the proper dilutions. As a side note, if you’re sending any aromatherapy products to school with your children, it’s always a good idea to inform the teacher and/or school nurse.

1.Handling Stress

School is often a mix of good and bad stress. While I have many happy memories of my school days, I also remember the times when projects, tests, and social stresses became overwhelming. My first weapon for combating stress is prayer. Praying for your child each day and targeting your prayers to the specific demands of that day is important. Make it a daily habit. Whether your child is struggling with the newness of classes, teachers, and students or looming deadlines of tests and projects, prayer can help tame the stress monster in your child’s life.

Next, I like to calm the physical reaction of stress with aromatherapy. It is proven that the scent molecules of aromatherapy when inhaled travel from the olfactory nerves directly to the brain and have an effect on the amygdala, which controls our emotions. When it comes to treating stress or depression, one of the quickest routes is through inhalation. Using a diffusor at home or making or purchasing a pocket inhaler that your child can take to school are two possible ways to handle this. Here’s a favorite simple synergy to help combat stress:

Calming Synergy
20 drops lemon
10 drops lavender

Combine this synergy in a glass 1-dram bottle to be used in a diffusor or an inhaler. To use a diffusor, you could choose to add 7 to 10 drops of the synergy to your water-based diffusor or follow the directions for a nebulizing diffusor. To make a personal inhaler, you may want to add 10 drops to the inhaler for a child who is in the 3-4 year age range and 20-30 drops to the inhaler tube for older children (see directions under Immune System below).

If you like scientific information, you may want to check out this study from Iran on diabetic children and the effect of orange essential oil on their stress levels.

2. Focus and Concentration

After-school time can get crazy in most families. Snacks, sports activities, play time, and youth group can all be vying for time and attention with homework. When your child does sit down to work on projects and homework, she may need some extra help to focus and concentrate. Two good oils to try are rosemary and sweet orange. Historically, Rosemary stimulates and enhances the memory while sweet orange uplifts and relieves anxiety. Try diffusing this synergy, using in an inhaler, or making a room spritzer and spray in the air as your child is studying. I’ve made this in a 2 percent dilution, which is just right for pre-schoolers through young teenagers. You can up the oil count a bit for older teens or try a blend of 15 drops Rosemary and 10 peppermint for a stimulating, refreshing aroma. Adjust the amount to your preference.

Study Spritzer
1-oz spray bottle
Distilled water
16 drops sweet orange essential oil
4 drops Rosemary essential oil

If you are using a plastic bottle, make the synergy first in a small glass vial or shot glass. Fill the spray bottle to the “shoulder line” with water (the shoulder line is when the bottle is considered full, not the neck line) and then add the synergy. Shake well before each use. If you like a milder aroma, use a 2-oz spray bottle at the same dilution rate. If you are using a glass spray bottle, you can mix the synergy directly in it and then add the water. Shake well and spray.

3. Immune System

Once kids are back in school, it’s not too long before the first bug hits and absentee calls start flooding the office. 2020 update: with Covid-19 a huge concern, doing what you can to boost the immune system should be the goal. That includes everything from focusing on healthy foods to teaching proper hand washing to using a preventive inhaler.

The idea is to try to strengthen our children’s immune systems so even if they do get sick with any type of illness, it will hopefully be a mild case. This recipe comes courtesy of Jade Shutes of The School for Aromatic Studies.

Preventative Inhaler
15 drops Rosalina
10 drops Frankincense
5 drops Saro
Empty inhaler

Mix the synergy and soak the inhaler pad until it has absorbed the mix. Assemble the inhaler and you’re good to go. I’ve found that most of my inhalers last for months, and they are easy to refresh by adding a few more drops to the pad. You can also purchase replacement pads as well. Your child can take the inhaler to school and use throughout the day. You could also make this synergy and store it in a one-dram bottle, adding 7-10 drops to your diffusor.

4. PMS Help

It’s difficult when girls have to miss out on school or life because of painful menstrual cramps. Most women have memories of missing—or being miserable through—some major event because of PMS woes. The combination of these three oils in a 3 percent dilution of a carrier oil may be enough to help relieve the suffering. Drinking a cup of herbal tea such as chamomile may help too!

Massage Oil for Cramps
1 ounce organic jojoba or sesame or other carrier oil
8 drops Ginger (Zingiber officinale)
6 drops Clary sage (Salvia sclarea)
5 drops Mandarin (Citrus reticulata)

Combine the synergy first in a glass vial. Fill the bottle halfway with oil and add the synergy. Swirl around or shake gently and add the rest of the oil. Shake again. Massage onto abdominal area.

5. Sleeping

Sometimes children just can’t seem to wind down at night, especially if they’ve been busy with lessons and studies right up until bedtime. There is definitely something to be said for allowing children time to just be kids during the day by building in time for play and de-stressing. But for those nights when sleep just won’t come, essential oils may help. German chamomile (also called Blue chamomile) is one of my favorites. It’s beautiful blue color is soothing and the aroma is milder than Roman chamomile; just to warn you, though, this is an expensive oil. If you don’t have any of the German variety, you could substitute lavender with some sweet marjoram or a drop of Roman chamomile.

Sleepy Massage Oil
1 ounce of carrier oil of your choice
12 drops of German chamomile (1.5% dilution)

Mix the oils together and store in a bottle. Massage onto the bottom of your child’s feet or on the back. The massage is incredibly relaxing, too, and may help calm and settle your child.

These ideas are just the beginning of the way aromatherapy can support a wellness lifestyle. Seek credible advice from a certified aromatherapist or expert in the field. Research as you go and don’t fall for dangerous fads that encourage unwise practices. Safety is your top priority as you explore the wonderful world of holistic health and healing that is aromatherapy. Here’s to an aromatic, successful school year!

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Simply Study

Short-term Bible studies for busy people.

We are glad you are joining us for a week of Bible study. Down below is your Bible study work for this week. Each day consists of two links—one link is the daily scripture reading. The other link is a short Bible study or devotional reading.

We suggest you follow the  steps below:

1. Pray for the Holy Spirit to give you insight and wisdom
2. Read the scripture portion first
3. Do the Bible study or devotion
4. Comment on what you learned from your study time.

Finally, to deepen your experience, ask a couple of friends to join you. You can start a small Bible study group at your house or favorite cafe. God will bless you for the time you spend in Hid word.

In Christ,

Jane and Mary

 

Day 1: Simple Trust

Simple Trust Scripture

 Simple Trust Devotion

 

Day 2: Simple Sabbath

Simple Sabbath Scripture

Simple Sabbath Devotion

 

Day 3: Simple Peace

Simple Peace Scripture

Simple Peace Devotion

 

 

Day 4: Simple Rest

Simple Rest Scripture

Simple Rest Devotion:

 

 

 

Day 5: Simple Restoration

 

Simple Restoration Devotion

Simple Restoration Scripture

 

 

 

Click the play button below for a little study music.

 

 

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Copyright 2016

If you’re human, you’ve been stressed. Whether it’s an accumulation of little irritants or an unexpected tragedy, stress has reared its ugly head in your life. It’s no respecter of persons. Almost every age group is vulnerable to certain stressors.The question is, How do you handle it?

Does it rule your life, or do you take measures to combat it? I’m hoping it’s the latter, because I’ve got some suggestions of essential oils for relaxation.

You probably already know that short- and long-term stress affect bodily functions such as heart rate, breathing, blood pressure, digestion, adrenal production, and neurological processes. Short-term stress can actually help us to react quickly in fight-or-flight situations. Long-term stress, however, can be detrimental to our health if not handled properly. So let’s cover some general tips and then explore aromatherapy for stress relief.

General Tips to Handling Stress

• Energize with Exercise. If you’re feeling revved up, destress with a physical activity. Three of my favorites are Nordic pole walking, cycling, and paddle boarding. Find what you like and get out there  and move, as long as you’re healthy enough for physical activity. Check with your doctor if there’s any question.
• Add dietary and botanical supplements. Taking a multivitamin may help compensate for any shortfalls in your diet. I like to take a natural foods-based supplement.
• Eat healthier. Cut down on sugar and eat more leafy greens and other fresh fruits and vegetables.
• Calm Your Spirit. I like to read scripture, memorize Bible verses, and pray to help me calm down. Deep breathing exercises also help to slow down your body and mind.

Essential Oils for Stress Relief

In the late 1960s, Herbert Benson, MD, found a counterbalancing effect to the stress response called the relaxation response.

Aromatherapy is one technique that can be used to elicit the relaxation response. This can help bring about many positive changes in the body, including reduction of blood pressure, slowing of heart rate, increased production of endorphins, and improved insulin response just to name a few things. So now let’s look at five different ways you can use aromatherapy to help alleviate stress:

Five Methods of Aromatherapy Application

1. Aromatherapy Inhaler — An inhaler is a small plastic bullet-shaped container with a cotton center infused with essential oils. Aromatherapists make these for all different purposes, including stress, allergies, and colds. I love inhalers as they easily fit in your pocket or purse. When you feel the need, just whip it out and take a whiff. They are quick, convenient, and last for months.
2. Essential Oil Salt Baths — If you don’t have a tub in your home, no worries. Anyone can do a foot or hand salt bath and still get wonderful results. I, unfortunately, am in the no-bathtub club, so I purchased a large bowl and I use that. A current favorite of mine is a lemongrass and tea tree oil foot bath (recipe on link) with Epsom salts (or sea salts). Lavender is another favorite. *Caution: People with high blood pressure or diabetes need to consult their doctor before using salt baths.
3. Diffusors — Diffusing essential oils with an ultrasonic or nebulizer-type diffuser is a wonderful way to quickly absorb the benefits of essential oils. Rather than letting it run continuously, try running it for about 15 minutes out of every hour. If you don’t have a diffusor, put a few drops in a bowl of warm water and set it in a place where neither children nor pets can get into it.
4. Direct palm inhalation — In this method, put a drop of essential oil in the palm of your hand, rub both hands together, and inhale the fragrance. I like to use lavender for this, since it is safe to use undiluted.
5. Massage with essential oils diluted in oil, cream, or salve — One of my favorite ways to use lavender is in an essential oil cream that I quickly make using an unscented pre-made aloe cream. I apply this after showering and enjoy the delightful scent for the next few hours. You can also try any of the other oils I have listed below or a synergy of a few of them. When you’re creating a blend for stress, it’s important that you like the smell, because even if an oil is know for it’s stress-reducing properties, if you don’t like its smell, it will most likely make you feel more stressed.

Here are a few essential oils for stress that have used historically: bergamot, lavender, Roman chamomile, marjoram, ylang ylang, geranium, jasmine, rose, vetiver, and cypress. This list is by no means comprehensive, just some to get you started.

Try any or all of the above suggestions the next time you’re feeling stressed, and please share any suggestions you have in the comments below! If you’d like me to create a blend for you, please contact me or check out my workshops for hands-on creation of your own products.

 

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“Therefore do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For after all these things the Gentiles seek. For your heavenly Father knows that you need all these things. But seek first the kingdom of God and His righteousness, and all these things shall be added to you. Matthew 6: 31-33

In the verse above, we are given two directives–do not worry and seek first. In the original Greek, worry descends from the Greek root word meros. Meros and its derivatives mean,  “to be anxious, to care, to promote one’s own interests, to be cut into pieces.” Worry diverts our focus to the future so we miss life in the present. Worry also contaminates every other facet of life; cutting out our joy and stealing  our peace. Thankfully, God gives us an alternative to worry.

Seeking. Seeking His kingdom.

What thoughts come to mind when you think of the word seek? Looking … searching … finding. The previous words make up a small part of the Greek definition of seek. Interestingly,  zeteo, the Greek word for seek means, “to seek i.e. require, to enquire into,  demand, to to seek [in order to find out] by thinking, meditating, reasoning.” Seeking and worrying have a point of commonality; they both occupy the mind.

We have a two choices: We can be consumed by worry or be consumed with God. Which will you choose? You better think about it.

Action Points:

1. According to our verse, what causes worry?

2. What do you tend to worry about? Replace worry with consistent continuous prayer.

3. Is worry getting in the way of your relationship with God?

4. What does a God-seeking life look like?

5. How can you become a God seeker?

Life is sweet.