Unexpected Signs of Stress in the Body and How Aromatherapy Can Provide Relief
Stress is a natural part of life, but it can affect the body in deeper ways than many understand. Besides emotional responses, the body stores stress, which can lead to physical issues like tension, fatigue, and chronic pain. As more people recognize these connections, interest in holistic stress relief grows. Aromatherapy, which uses essential oils for health and healing, has become a popular solution. Here are some surprising ways the body holds onto stress and how aromatherapy’s calming qualities can help reduce its effects.
How Stress Impacts Health
Often called the silent killer, stress is associated with the six leading causes of death. It can cause and/or worsen many health conditions such as: heart disease, cancer, respiratory disorders, gastrointestinal disease, migraines, diabetes, autoimmune disorders, arthritis, and many more.
We’ve also always known it plays a role in cancer spreading but never really understood how until recently.
I was just reading an interesting breakthrough study published recently showing how stress triggers the spread of cancer. Scientists found that stress causes neutrophils to form sticky web like structures that make tissues more susceptible to metastasis. The chronic increase rate of metastasis observed in the study was significantly fourfold higher than the baseline, highlighting a concerning trend in the progression of the disease. (1)
The Mind Body Connection
The mind and body connection is one of the most profound experiences of the human body. It is the link between a person's thoughts, attitudes, and behaviors and their physical health.
It has been long known that emotions can trigger sensations in our body. Butterflies are felt in our stomach when anxious, our cheeks feel hot when we feel shameful, our whole body feels jittery when we are giddy. A 2014 study shows that we all have the same bodily sensations associated with our emotions; regardless of culture or language. This helps show that the mind-body connection is biological and is linked to our survival.
In five experiments, 701 participants were asked to color maps of bodily sensations associated with different emotions. The somatotopic maps showed that emotions were culturally universal. (2)
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The mind-body connection plays a crucial role in how stress affects our overall health. When an individual experiences stress, the brain triggers a cascade of physiological responses, releasing hormones such as cortisol and adrenaline. These hormones prepare the body for a “fight or flight” response, which can lead to increased heart rate, muscle tension, and changes in digestion. Prolonged exposure to stress can disrupt the balance of this connection, contributing to both mental health issues, such as anxiety and depression, and physical health problems, including cardiovascular disease and weakened immune function.
Often the body will show subtle (or sometimes not so subtle) signs of a stress through physical manifestations. People are often surprised by the subtle ways the body stores stress. Physiological reactions such as muscle tension, shallow breathing, and changes in digestion can manifest without obvious triggers. Additionally, chronic stress can lead to conditions like headaches, fatigue, and even skin issues. Recognizing these signs is crucial for understanding how stress affects overall health and well-being.
Aromatherapy can be effective in alleviating subtle signs of stress by utilizing essential oils that not only support the physical manifestations of stress but also promote relaxation and emotional balance. The inhalation of specific scents, such as lavender or chamomile, can stimulate the limbic system, which is directly linked to mood regulation. This sensory experience can help reduce feelings of tension, enhance overall well-being, and create a calming environment conducive to mental clarity. Aromatherapy provides a gentle means to manage daily stressors and can help improve emotional resilience.
Surprising Ways the Body Shows Stress and How to Use Aromatherapy to Help
Muscle Tension
Stress causes muscles to contract and prolonged contraction leads to tension.
Women tend to carry the most stress in their neck, shoulders and hips. Neck and shoulder pain is often related to where we store burdens and responsibilities. Think the weight of the world on our shoulders. Shoulder and neck tension and tightness can be related to too many responsibilities and being overly burden. Women also tend to carry stress induced tension in their hips. Many refer to the hips as the body’s junk drawer. It’s where we store emotions we aren’t sure what to do with. This is mainly due to the fact that many of our most essential organs are directly next to the iliacus muscle in the pelvis. A significant part of our sympathetic nervous system (responsible for fight or flight response) travels along the iliopsoas muscle. It’s the deepest muscle of our core and connects the upper and lower body. Near the psoas muscles are the kidneys which filter toxins within the body as well as our adrenal glands which play a role in the stress response! When we are under any mental or emotional stress the psoas muscle responds by tightening which can make our hips feel sore and tense.
Research has shown men have a greater stress response with higher levels of cortisol and increased likelihood to react in fight or flight response. Men tend to carry stress in their jaw due to clenching or teeth grinding, neck, shoulders and back. (3) (4)
A few ways to release stress induced tension:
Yoga
Stretching
Exercise
Acupuncture
Massage
Mind-body practices like meditation, aromatherapy, deep breathing and other relaxation techniques.
Aromatherapy support:
Essential oils have therapeutic properties that can soothe the mind and relax the body. When used in massage, these oils can penetrate the skin, providing relief from muscle tightness and promoting a sense of calm. Here are a few massage oil recipes that utilize the power of aromatherapy to ease stress-induced tension:
Headaches
Stress triggers a physiological response in the body that can lead to tension headaches. When a person experiences stress, muscles in the neck, shoulders, and scalp may tighten, contributing to discomfort. Additionally, stress can lead to changes in neurotransmitter levels, such as serotonin, and hormones, such as cortisol which can also influence pain perception and cause headaches. Over time, chronic stress may increase the frequency and intensity of headaches, making stress management essential for those prone to this condition.
Aromatherapy support:
One of the most direct methods of using essential oils for headache relief is through topical application. Creating your own headache roller blends or using pre-made headache balms can provide quick and targeted relief.
How to Use:
Dilute essential oils in a carrier oil like coconut or almond oil to create a roller blend.
Apply the blend to your temples, forehead, and the back of your neck.
Gently massage the oil into your skin in circular motions.
Best Essential Oils for Topical Application:
Peppermint: Known for its cooling and analgesic properties, peppermint oil can help relieve tension headaches and promote relaxation.
Lavender: With its calming and soothing effects, lavender oil is effective for reducing stress-related headaches and promoting better sleep.
Eucalyptus: Ideal for sinus headaches, eucalyptus oil can help clear congestion and ease breathing, providing relief from pressure and pain.
Eye Twitching
When stressed and the body is tense, the nervous system reacts causing nerve stimulating muscles to twitch. The increased level of adrenaline may also contribute to eye twitching.
Aromatherapy support:
Inhaling essential oils may offer relief for eye twitching associated with stress. Aromatherapy can promote relaxation and reduce anxiety, which may help alleviate the muscle tension that contributes to twitching. Essential oils such as lavender, black spruce, frankincense and chamomile are known for their calming effects and can be used in a diffuser or inhaled directly for potential benefits. Reducing overall stress levels through essential oil inhalation may lead to fewer occurrences of eye twitching.
*Note: A variety of factors can contribute to eye twitching such as caffeine, fatigue, eye strain, environmental irritants, movement disorders, bright lights etc and isn’t always stress related. And all of these symptoms may not always be caused by stress and could be related to a health condition so it’s always a good idea to see your healthcare provider if concerned.
Changes in Sleep
When under stress, the release of cortisol and adrenaline (which are wakeful hormones) make it difficult to fall asleep or stay asleep.
Aromatherapy Support:
There are two main reasons why aromatherapy can be so helpful for sleep support. One reason is the chemical makeup of essential oils. Essential oils are made up of dozens to hundreds of chemical constituents that have varying effects physiologically on the body. Some essential oils contain certain constituents for example like linalyl acetate which is an ester. Ester rich essential oils are known for their sedative properties and have a direct effect on the nervous system which makes them great for use at bedtime. Some examples of ester rich essential oils include: lavender, bergamot, black spruce, clary sage, tsuga and valerian. Studies have shown some essential oils have a direct effect on the body physiologically by increasing parasympathetic nervous system activity, lowering heart rate and blood pressure and increasing heart rate variability. (5) Studies have also shown that essential oils can increase slow deep-wave sleep. (6)
Another reason aromatherapy is so helpful for supporting sleep is due to the power of scent on us psychologically. Due to the connection between the olfactory system and the limbic system, essential oils can play a role in initiating a relaxation response and calming the mind and body before bedtime. When we smell an essential oil that we find aromatically pleasant, it can immediately shift our mood and induce a relaxation response. We can include essential oils in our bedtime routine in several ways listed below.
“Aromatherapy can have a profound capability to strengthen the mind-body connection. When the mind is relaxed, the body can then relax.” -Holly Brandenberger
Here are 7 ways to use essential oils to help you sleep better and longer:
Hydrotherapy : Take a bath or shower at night using essential oils. Add a few drops of lavender to floor when showering. Or add some other sleepy oils to bubble bath or carrier oil in Epsom salts.
Diffusing: Start diffuser 30 minutes before bedtime so when you enter the room you are greeted with those sleepy aromas. Make your bedroom a sleep sanctuary.
Topical use: Apply a sleep blend to your neck and shoulders before bed. Lay down focusing on taking slow deep breaths in through your nose and exhaling through mouth to promote deep relaxation.
Aromatherapy Inhaler: Unwind the mind before bed or evening meditation by slowly breathing in a sleep blend in a aromatherapy inhaler.
Pillow Sleep Trick: Apply a drop of lavender or other sleepy essential oil directly to your pillow. Or, apply a drop to a cotton ball and put it inside your pillow to enjoy the passive diffuser.
Linen Spray: Make a room linen spray to spray bedsheets right before you climb into bed. My personal favorite is Black Spruce, Cedarwood, Copaiba and Tangerine.
Tossing and turning? Wake up in middle of night tossing and turning? Grab Vetiver or lavender and take some sleep deep breaths from the bottle. Or add drop to palms of hands and breath deeply while cupping over nose. Then settle back into bed and focus on your breathing and how incredible the aroma is.
Low Energy
We often feel tired, fatigued and exhausted when stressed due to the tax stress plays on the body metabolically to be on "high alert". In addition, stress impacts quantity and quality of sleep as stated above.
Aromatherapy support:
Essential oils contain compounds that can stimulate the mind, boost energy levels, and improve overall mood. By inhaling these oils or applying them topically, you can experience revitalizing effects that help alleviate tiredness and promote a sense of well-being. Here are several aromatherapy recipes and examples to try:
Energizing Citrus Spray
Ingredients:
1 cup of distilled water
10 drops of grapefruit essential oil
10 drops of lemon essential oil
10 drops of bergamot essential oil
Instructions: Combine the ingredients in a spray bottle. Shake well before each use. Spritz around your workspace or home to invigorate your senses and uplift your energy levels.
Refreshing Peppermint Inhaler
Ingredients:
10 drops of peppermint essential oil
10 drops of rosemary essential oil
Cotton wick or inhaler tube
Instructions: Place the cotton wick in an inhaler tube and add the essential oils. Close the tube and inhale deeply whenever you need a quick pick-me-up. This blend helps to clear the mind and increase alertness.
Revitalizing Massage Oil
Ingredients:
2 tablespoons of carrier oil (such as almond or jojoba oil)
5 drops of eucalyptus essential oil
5 drops of rosemary essential oil
5 drops of basil essential oil
Instructions: Mix the essential oils with the carrier oil. Massage into your temples, neck, and shoulders to help combat fatigue and invigorate your body.
Uplifting Diffuser Blend
Ingredients:
3 drops of sweet orange essential oil
3 drops of peppermint essential oil
2 drops of lemon essential oil
2 drops of frankincense essential oil
Instructions: Add the essential oils to your diffuser with the recommended amount of water. Diffuse in your space for an uplifting and energizing atmosphere.
Brain Fog
In addition to physical exhaustion, stress can cause mental fatigue. Brain fog refers to a state of mental cloudiness characterized by confusion, lack of focus, and diminished cognitive function. This condition can be influenced by various factors, including stress, fatigue, or insufficient sleep.
Aromatherapy support:
Aromatherapy offers a holistic approach to alleviate the symptoms of brain fog. Essential oils such as peppermint, eucalyptus and rosemary are known for their invigorating properties, which may enhance concentration and mental clarity. Another popular essential oil used to support brain fog is vetiver. Inhaling these scents or using them in a diffuser can stimulate the mind and promote a sense of alertness, potentially helping to combat the effects of brain fog and improve overall cognitive function.
Changes in Bowels
Stress can decrease oxygen to the gut, nutrient absorption, blood flow to the digestive system and enzymatic output in the stomach. The gut-brain axis can also play a role in changes in bowel.
Aromatherapy support:
Aromatherapy offers a natural way to alleviate stress-induced digestive issues. Essential oils possess calming, anti-inflammatory, and digestive properties that can help soothe the mind and body, promoting a healthier digestive process.
Here are several essential oils that can support gastrointestinal (GI) upset related to stress:
Peppermint Oil: Known for its cooling and soothing properties, peppermint oil can help relieve symptoms of IBS, reduce bloating, and alleviate nausea.
Ginger Oil: This oil is excellent for reducing nausea, improving digestion, and calming an upset stomach.
Lavender Oil: Lavender is well-known for its calming effects, which can help reduce stress and anxiety that contribute to digestive issues.
Chamomile Oil: Chamomile has anti-inflammatory properties and can help soothe the digestive tract, reduce spasms, and ease discomfort.
Fennel Oil: Fennel oil can help alleviate gas, bloating, and digestive cramps by promoting healthy digestion and reducing spasms in the intestines.
Lemon Oil: Lemon oil can help stimulate digestion and detoxification, while its uplifting scent can reduce stress and anxiety.
Cardamom Oil: Cardamom is known for its digestive benefits, including reducing gas, easing cramps, and improving overall digestion.
Bergamot Oil: Bergamot has both calming and digestive properties, helping to reduce stress while supporting digestive health.
Coriander Oil: Coriander can help with indigestion, flatulence, and spasms in the digestive tract.
Ylang Ylang Oil: This oil helps alleviate stress and anxiety, which can indirectly support digestive health by reducing stress-related GI symptoms.
Blemishes and Skin Flare-ups
Stress hormones (like cortisol) increase oil production and overall inflammation which could play a role in acne and skin flareups such as eczema and psoriasis.
Aromatherapy support:
Essential oils can play a supportive role in managing blemishes and skin flare-ups such as eczema and psoriasis, particularly when these conditions are exacerbated by stress. Oils like lavender and chamomile possess calming properties that may help reduce stress levels, potentially leading to fewer triggers for skin irritation. Additionally, tea tree oil is known for its antibacterial and anti-inflammatory effects, which can assist in minimizing redness and irritation associated with blemishes. Incorporating essential oils such as frankincense and rose may further enhance skin healing by promoting cell regeneration and balancing oil production. When diluted with a carrier oil, these essential oils can be applied topically to soothe the skin and provide a sense of relief during stressful periods.
Our bodies are trying to tell us something if we just take the time to listen.
Take some time today and listen to your body. Our bodies naturally release tension when we are consciously aware of it. Grab some essential oils, take some deep breaths, bring your mind and body back to homeostasis.
*Disclaimer: Not all body aches, sensations or illnesses are psychosomatic and/or related to stress and our emotions. If you are concerned about something going on with your body, I highly encourage you to see your doctor
Want to learn more? Check out these 5 Tips for Using Aromatherapy for Stress Relief. and 10 Essential Oils that Soothe and Calm Your Nervous System
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
References:
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Lauri Nummenmaa, Enrico Glerean, Riitta Hari, Jari Hirtanen, Bodily Maps of Emotions, Proceedings of the National Academy of Sciences, 111 (2) 646-651 (2013).
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Reschke-Hernández AE, Okerstrom KL, Bowles Edwards A, Tranel D. Sex and stress: Men and women show different cortisol responses to psychological stress induced by the Trier social stress test and the Iowa singing social stress test. J Neurosci Res. 2017 Jan 2;95(1-2):106-114. doi: 10.1002/jnr.23851.
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