A Discussion on How We Can Find Balance Between Emotional and Mental Distresses and Well-Being

Mental Health and well-being are heavy subjects with multiple layers. People today are finding themselves bombarded with ongoing issues that are stretching our minds, our sense of security and stability to the brink. Many of us are experiencing forms of mental health issues, stresses and anxiety that leave us acting out or behaving in ways not normal for us; or finding it difficult to cope at all.

There is a great need for prayer, reflection, and action on many levels! Perhaps the real solutions we seek go far beyond what we as humans can comprehend, but in our everyday lives we still need to find peace within so that we can continue to function in the face of the trials and uncertainty and be a source of support for others in need. For that reason, I decided to provide an examination into mental health issues we may experience, self-care, and how to watch out for those we love who could be experiencing mental health challenges. I am not a mental health expert; my information is based on research, and my knowledge of the benefits of essential oil usage when supporting mental health conditions. If you or someone you know is having a difficult time coping, please consult a physician or mental health professional.

Types of Mental Health Conditions:

Anxiety disorders are the most common mental illness in the U.S., affecting approximately 40 million adults in the United States annually. It is an intense feeling of unease, such as worry or fear that can be mild or severe, feelings of impending doom, inability to concentrate, heavy breathing, digestive problems, and feelings of exhaustion. These feelings can be constant, and in extreme cases can disrupt our daily lives.

Anxiety disorders develop from a complex set of risk factors including genetics, brain chemistry, personality, and life events. Believe it or not, the COVID-19 Pandemic has caused its own anxiety related distresses. They include Danger and contamination fears; Socio-economic concerns; Xenophobia, and Traumatic stress. (Anxiety and Depression Assoc. of America). It is also one of the main symptoms of several conditions including: Panic disorder, Phobias (agoraphobia, claustrophobia, etc.), Post-traumatic stress disorder (PTSD), and Social Anxiety. (National Health Services)

Depression:

Did you know that being irritated and quick to anger are symptoms of depression? According to the World Health Organization there are more than 264 million people worldwide who suffer from depression. It is the leading cause of disability around the world and although there are pharmacological and psychological treatments available, up to 75% of people worldwide go untreated for, or lack access to the treatment they need (World Health Organization).

Depression is a common, yet serious medical illness that adversely affects how you think, feel and act. It can lead to a series of emotional and physical problems and can decrease your ability to function at work and at home (American Psychiatric Association).

Depression can be caused by personality traits (low self-esteem, self-demeaning), family history of depression, life events (birth, death, loneliness, job loss, bullying, domestic violence etc.), drug and/or alcohol use, and a host of other incidents.

Post-traumatic stress disorder (PTSD)

Post-traumatic stress disorder, or PTSD, is a serious, potentially debilitating condition that can

occur in people who have experienced or witnessed a natural disaster, serious accident, terrorist incident, sudden death of a loved one, war, violent personal assault such as rape, painful medical conditions, or other life-threatening events. There are currently about eight million people in the United States living with PTSD. Research has recently shown that PTSD among military personnel may be a physical brain injury, specifically of damaged tissue, caused by blasts during combat. (National Institute of Mental Health). Any situation that a person finds traumatic can cause PTSD. It affects about 1 in every 3 people who have experienced a traumatic event.

People suffering PTSD experience flashbacks or involuntary memories of the traumatic event; avoid reminders or the event (people, places, activities, objects, etc.); They also have alterations in cognition and mood: an inability to remember important aspects of the event, negative thoughts and feelings, self-defeating thoughts, wrongful blaming and more. They can have reactive triggers, angry outbursts, episodes fear, or episodes of self-destructive behavior.

A Panic Attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be terrifying. When panic attacks occur, you might think you are losing control, having a heart attack, or even dying. They occur at random, sometimes even when waking up from sleep. Approximately 2-3% of Americans experience panic attacks annually, and it is more common in women. Many people do not understand this is a real, and treatable condition, so they suffer in silence. Although Panic Attacks are not life threating, they pose a threat to your quality of life, and some live in constant fear of a recurring attack which leads to a condition called Panic Disorder. It is not known what causes Panic Attacks or Panic Disorder, but certain factors include Major stress, changes in the way parts of your brain function, genetics, or temperament that is more sensitive to stress or prone to negative emotions.

There are numerous symptoms to watch for in yourself and others that go along with anxiety, Depression, PTSD and Panic Disorders. They include:

• Feeling sad or having a depressed mood
• Loss of interest or pleasure in activities once enjoyed
• Changes in appetite — weight loss or gain unrelated to dieting
• Trouble sleeping or sleeping too much
• Loss of energy or increased fatigue
• Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (these actions must be severe enough to be observable by others)
• Feeling worthless or guilty
• Difficulty thinking, concentrating or making decisions
• Irritation, moodiness, and/or anger
• Thoughts of death or suicide

Causes for any of these orders could include stressful events, personality traits, and or family history, giving birth, loneliness, alcohol, and drug usage, painful long-term health conditions, domestic violence, rape, battlefield experiences, and other catalysts.

How can essential oils help Depression, Anxiety, PTSD, and Panic Disorders?

Essential Oils work on the limbic system of the brain; the part of the brain affiliated with our behavioral and emotional responses, particularly those relating to survival – our fight or flight responses. It is actually a group of brain structures that work together- the two in this focus are the hippocampus and amygdala. The hippocampus plays a key role in memory, the amygdala helps process emotions. To sum it up; the limbic system connects mind to body, bridging the gap between psychological and physiological experiences, and works to regulate the emotions of love, aggression, fear, and anxiety.

20 Essential Oils and Blends that Support Mental Health:

Bergamot (Citrus bergamia) Depression, Stress, Tension, Anxiety, Calming, Confidence, Relaxation

Cinnamon Leaf (Cinnamomum zeylanicum) – Anxiety, Depression, Fear, Emotional coldness, Tension, Uplifting

Clary Sage (Salvia sclarea) – Nervousness, Physical and mental debilitation, Calming

Fennel (Foeniculum vulgare) – Mental stimulation, Clarity, Focus

Geranium (Pelargonium graveolens) – Anxiety, Instability, Insecurity, Balancing, Consoling

Grapefruit (Citrus paradisi) – Depression, Self-confidence, Uplifting and Energizing, Nervous exhaustion

Juniper Berry (Juniperus communis) – Depression, Removes stagnant energy, Tension, and Stress, Purifies

Lavender (Lavandula angustifolia) – Anxiety, Panic, Shock, Trauma, Irritation, Calming

Lime (Citrus aurantifolia) Anxiety, Self-blame, Self-awareness, Emotional balance

Orange (Citrus sinensis) – Anxiety, Depression, Sadness, Despondency, Uplifting, Courage

Oregano (Origanum vulgare) – Depression, Insecurity,

Peppermint (Mentha x piperita) – Uplifting, Stress and Physical tension Relief, Mental and Physical Exhaustion, Sharpens Senses

Pine (Pinus sylvestris) – Depression, Anxiety, Guilt, Self-punishment, Worry, Blame, Understanding, Self Acceptance

Roman Chamomile (Chamaemelum nobile) – Anxiety, Anger, Worry, Irritation, Calming

Rose Otto (Rosa x damascena) – Anxiety, Sadness, Anger, Courage, Balancing

Rosemary (Rosmarinus officinalis ct 1.8 cineole) – Depression, Sluggishness, Mental Fatigue, Apathy, Stimulates and clears the mind, Focus

Thyme ct Linalool (Thymus vulgaris ct. Linalool) – Depression, Restorative, Relaxing,

Ylang Ylang (Cananga odorata) – Anxiety, Fear, Nervousness, Calming for negative emotions

Zen Topical or Diffuser Blend – Depression, Postpartum depression, Grief, Loneliness, Focus

Relax Topical Blend – Anxiety, Irritability, Fear, Balancing

How to Use:

• Place 3-4 drops of essential oils on a cotton ball, hold the cotton ball in the palms of your cupped hands and inhale deeply to let go of anxiety and fear.
• Diffuse essential oils or Blends in the amount directed on your diffuser (usually 10 to 15 drops) before bed
• Add 23 drops of oil to 1 oz of a carrier (or use a premixed topical blend), and massage over hand, feet, wrists, and jawline to relieve stress and tension and let go of anxiety
• Add to a nice relaxing bath
• Add oils or blend to an inhaler for direct inhalation.
• Reflexology

My final message here is I hope I have supplied enough information to help all of us navigate these challenging times. I believe healing begins from within, but I also am wise enough to know when other help is needed.  If you find yourself stressed beyond normal, or having difficulty functioning in your normal capacity, please seek professional help. There is no shame! The shame would be if you didn’t do everything you possibly can to help yourself get better! Some last-minute thoughts to help ease stress:

Coping Strategies to try when you’re feeling anxious or stressed:

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
• Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
• Get enough sleep. When stressed, your body needs additional sleep and rest.
• Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
• Take deep breaths. Inhale through your nose and exhale slowly through your mouth.
• Count to 10 slowly. Repeat, and count to 20 if necessary.
• Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
• Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
• Welcome and embrace humor. A good laugh goes a long way.
• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

References:

https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder/overview/ (Accessed June 2022)

https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/covid-stress-syndrome-5-ways-pandemic-affecting (Accessed June 2022)

https://www.who.int/health-topics/depression#tab=tab_1 (Accessed June 2022)

https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms (Accessed June 2022)

https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
(Accessed June 2022)

 

Be Safe, Be Kind, Be Courteous, Be Patient, and,

BE WELL! 

Andrea

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**Use caution when using essential oils with and around children, and during pregnancy or while breastfeeding. It is best not to use essential oils with children under age 5 without expert guidance, and always use a low dilution of essential oils (1% – or no more than 5-6 drops per ounce with a carrier oil with all children under age 10. Some oils should be avoided during pregnancy and when breastfeeding. If you are unsure, please consult an experienced Aromatherapist