Self Help

Aromatherapy

Aromatherapy is the practice of inhalation or application of fragrant essential oils extracted from plants and flowers to promote relaxation, healing, and sleeps. The procedure for aromatherapy is to start in a stress-free setting, bathe in warm water containing a blend of oils such as marjoram, lavender, geranium, chamomile, sandalwood, lily of the valley, rose, and apple spice. Fragrances can also be imparted through scented candles, perfumes, skin lotions, and massage oils.

The results of aromatherapy are derived from when fragrances prompt olfactory receptors to signal the portion of the brain that controls emotions and memories. This also prompts the release of calming hormones and an increase in alpha and theta (calming) brain waves.

Meditation

Meditation is a leading technique for relieving stress and involves the concentration on one object while ignoring external stimuli to promote relaxation. In order to meditate you must sit or lie comfortably, close your eyes, and silently repeat a one-syllable word (or mantra) continuously. Focus on the word to prevent distraction. Practice for ten to thirty minutes twice a day or whenever you are feeling stressed. You will experience your body natural decrease oxygen consumption by ten to twenty percent. Heartbeat, breathing, and metabolism slow, and blood pressure drops.

Music Therapy

Music therapy is the use of music to relax and soothe. It can be used alone or in combination with other strategies. Start by playing flowing, relaxing music, preferably with a rhythm of one beat per second. Listen in a comfortable position with eyes closed, using headphones if necessary. Imagine that the music is water flowing around you, washing away your tension.

Soothing music affects the right hemisphere of the brain (the seat of emotion), blocking negative and stressful thoughts. Blood pressure will drop, heart and breathing rates slow, and endorphins and serotonin are released. Muscle tension decreases immensely.