Simple stress management techniques

The topic of easy stress management came up in nearly all of my health coaching sessions last week, and I can understand why. We are nearing the end of the summer (I know, I don’t want to admit it either!) and work obligations are ramping back up.  I’ve felt this energy too: even though I’ve been away from the hustle and bustle of New York City, I’ve had lots of emails and people reaching out to plan fall events and workshops.

No matter what you got going on this time of year, here are my top tools for stopping stress in its tracks. You can even do most all of these in your office, without getting strange looks from your co-workers ;)

  • Get away from your desk - Go for a walk or go to the bathroom or go fill up your water bottle (you keep a water bottle at your desk, right???). Whatever you do, just get up from your desk. The act of taking yourself out of the environment where stress takes place can help it dissipate, plus the movement will help relive physical tension that has built up in your body.
  • Focus on your breathing - I’ve shared this breathing technique with you all before and it’s my favorite stress-buster because you can do it literally anywhere. Breathing in this way activates your para-sympathetic nervous system (your rest and digest function), physically calming you down.
  • Visualize your happy place - Okay, I’m about to get a little woo woo on you but trust me on this one because it works: Close your eyes and visualize your happy place. Feel what it feels like to be in that place. For me that’s reading on the beach in Maine, sun shining on my skin, salty sea breeze blowing through my hair, no plans or obligations for the rest of the day. My body is relaxed, my face is at ease. If you know you hold tension in a specific part of your body (brow, jaw, shoulders, stomach, etc), focus on softening that area as you build your visualization. Your mind and your body are connected - when you relax the body, the mind will follow. 

Now I want to hear from you - which of these tools will you try out this week? Or maybe you have another technique that you use to stop stress in the moment? Share with us all in the comments below!

My essential oil routine

Here it is - the FULL scoop on the essential oils that I use every single day! This list is by no means exhaustive (I really only included the oils I use every day), but it gives you an idea of how the different oils can be incorporated into your daily routine. {Pssst... want the crash course on what essential oils are and why I use them... read this blog post!}

Morning:

- onGuard toothpaste - Rise and shine! I absolutely love the toothpaste made with onGuard - doTERRA's protective blend of orange, clove, cinnamon, eucalyptus, and rosemary. Houseguests have commented on how much they enjoy this too :)

- Lemon - I love lemon water in the AM, but don't always have fresh lemons on hand. In this case, I'll put a drop of lemon essential oil in my water for a hydrating + detoxifying drink!

- Eucalyptus - Want to turn your bathroom into a spa? Place a drop or two of eucalyptus oil in your shower and let the steam diffuse the scent. Plus, eucalyptus is stimulating which makes it great to use in your morning routine.

- Bergamot - This is a newer oil for me - it's uplifting and energizing. I'll place a drop behind my ears or at my neck before jumping into work for the day.

During the day:

- Peppermint - I live in an older NYC apartment and unfortunately creepy crawlers are a real thing I deal with on a daily basis. I've found that spritzing peppermint water around my windows, doors, and floorboards helps to keep the bugs at bay! I use about 10 drops in a small spray bottle. Peppermint is also good for headaches, belly aches, and indigestion.

- Purify - My apartment is also small and so if I cook something strong smelling (curry...fish...eggs... whatever!) the whole place can smell like that for days! Enter: Purify - a blend of oils created to clear the air. I place a few drops of this oil in my diffuser and let it run until whatever smell has disappeared.

- Balance - Balance is my go-to oil for focus! If I'm feeling anxious or jittery, I'll rub a drop of Balance on the bottoms of my feet to chill out (without being put to sleep).

- onGuard - Like I mentioned above, onGuard is doTERRA's protective blend, which was formulated to boost your immune system and protect you against illness. Especially during the colder months, I'll rub a drop between my hands when I'm out and about. I like to think of it like my natural hand sanitizer!

Evening:

- Ylang Ylang - My "perfume" of choice! (I say this in quotes because I have always disliked traditional perfume) Ylang ylang is used to lessen tension and stress and to promote a positive outlook; its musky and slightly floral. I'll dab a drop on my wrists or behind my neck if I'm going out for the evening. 

- Deep Blue rub - I'm an active person, and sometimes parts of my body are sore at the end of the day. I'll rub this essential oil infused lotion into my neck, shoulders, and other achy areas for immediate relief.

- Lavender - If you've come to my yoga class, you've most likely experienced my lavender water spray. I use this on students during savasana to promote relaxation; I also spritz it on my pillow and sheets at night.

- Serenity - Dare I say it, but this may be my favorite oil! Serenity is a heavenly mix of lavender, marjoram, roman chamomile, and ylang ylang. I diffuse it every night and I swear it helps me sleep like a baby!

 

There are so many other oils that I use, I could go on and on, but these are truly my staples. Ready to start incorporating some of these into your daily routine? Head over here to purchase and then let me know - which are your favorites and how do you use them??

Essential Oils 101

If you've been hanging out with me here, or on any social media channel, you'll know that I'm a big fan of doTERRA essential oils. Today I'm sharing the basics of essential oils - what they are, how they are used, and WHY I love them.

What are essential oils?

Essential oils are natural aromatic compounds found in the seeds, bark, stems, roots, flowers and other parts of plants. They’ve been used throughout history for their medicinal and therapeutic benefits, for example, to calm anxiety, aid in digestion, and improve mood. 

How do you use them?

Based on the oil, they can be taken topically, aromatically or internally :
- Topically - Essential oils are easily absorbed by the skin and can be safely applied topically (either directly or mixed with lotion or carrier oil)
- Aromatically - Certain essential oils, when diffused, can be very stimulating, while others can be calming and soothing. Diffusing essential oils can also cleanse and purify the air of unwanted odors.
- Internally - Certain essential oils can be used as dietary supplements, others can be used to add flavor to food and drink (yup, you can cook with them!).

Why I LOVE essential oils:
Essential oils are an essential part (see what I did there?? ) of my personal wellness routine and yoga practice. They are my natural medicine cabinet, my air fresheners, my perfume, and even part of my personal care. I love that I know exactly what they are, and that they are gentle yet effective. Head over here for the full scoop on the oils that I used every single day. 

Where can you get some?
Don't go buying oils from just any old place, especially if you plan to use them on your skin and in your body! I only recommend doTERRA CPTG Certified Pure Therapeutic Grade essential oils as they are the safest, purest, and most beneficial essential oils available today.  
Click here to shop!

 

Whether you are brand new to the oils, or if you already use them daily, I hope that this post has given you inspiration to explore these amazing products more. As always, I'm here for you! If there is a question I didn't answer, a specific oil you are curious about, or a remedy you are searching for, let me know in the comments below!

Stress Busting Tips - Sleep!

GOT STRESS?  Let's be real - we all do!  

In this 3-part VIDEO series, fellow health coach and yoga instructor Christina Ferrara Isola and I answer common stress questions and provide quick and easy ways to manage stress naturally. 

EPISODE 1 - IS IT TRUE THAT WHAT YOU EAT AFFECTS YOUR STRESS LEVELS?

EPISODE 2 - “WHAT YOGA POSE(S) DO YOU SUGGEST FOR STRESS RELIEF?”

EPISODE 3 - "I CAN'T FALL ASLEEP DUE TO STRESS/ANXIETY. HELP!"

Was this video helpful?  Like it, share it, and let us know in the comments below! 

Want more?  Learn how to manage stress, lose weight, and feel GREAT in your body!  Join my signature coaching program LIGHTEN UP YOUR LIFE which begins October 5th.  **ONLY A FEW DAYS LEFT TO SIGN UP - SECURE YOUR SPOT NOW!**

Stress-Busting Tips - Episode 2

GOT STRESS?  Let's be real - we all do!  

In this 3-part VIDEO series, fellow health coach and yoga instructor Christina Ferrara Isola and I answer common stress questions and provide quick and easy ways to manage stress naturally. 

EPISODE 1 - IS IT TRUE THAT WHAT YOU EAT AFFECTS YOUR STRESS LEVELS?

EPISODE 2 - “WHAT YOGA POSE(S) DO YOU SUGGEST FOR STRESS RELIEF?”

Legs Up the Wall

Eagle Pose

Was this video helpful?  Like it, share it, and let us in the comments below! Stay tuned for Episode 3 next week.

Want more?  Learn how to manage stress, lose weight, and feel GREAT in your body!  Join my signature coaching program LIGHTEN UP YOUR LIFE which begins October 5th.