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Holistic Stress Treatments
Holistic stress treatments are believed to treat the mind, body, and spirit without pharmaceuticals. Following are a few types of holistic approaches to stress management.
Yoga
Yoga—from the Sanskrit for “to join or bring together”—is a discipline that stemmed from the Hindu religion. It involves stretching, a set of physical poses (called postures or asanas), and breath-control exercises, called pranayama, that help prepare the mind and body for meditation. By focusing on precise movements and controlled breathing, you stay in the moment rather than worry about the stress of day-to-day life. Search for a yoga class in your area or look for yoga exercise DVDs and practice at home.
Benefits of Yoga
- Increases strength and flexibility
- Lowers the heart rate
- Decreases blood pressure
- Reduces anxiety and muscle tension
- Promotes spiritual growth and a sense of well-being
- Encourages sound sleep
- Assists in weight loss
- Alleviates many health problems, such as asthma, depression, back pain, and carpal tunnel syndrome
For more on yoga and step-by-step instructions for the most common yoga postures, see the Quamut guide to Yoga.
Reflexology
Reflexology is the application of pressure to specific body parts—usually the feet, hands, face, or ears, which contain countless nerve endings, called zones or reflex areas—to redirect the flow of energy in the body. Reflexology practitioners believe that these zones correspond directly to different organs and systems in the body and that by
manipulating these zones.
Benefits of Reflexology
- Reduces anxiety
- Improves blood flow
- Can alleviate acute stress symptoms
For more on reflexology and detailed reflex charts, see the Quamut guide to Reflexology.
Massage
The goal of massage is to manipulate soft body tissue and help the body heal itself. When muscles become overworked, waste products such as lactic acid can accumulate, causing soreness, stiffness, and spasms. Massage therapists use their hands, elbows, forearms, and feet to apply pressure to the body in various ways. You can find licensed massage therapists in the phone book or online.
Benefits of Massage
- Aids in relaxation
- Alleviates discomfort during pregnancy
- Promotes deeper and easier breathing
- Improves circulation
- Lowers blood pressure
- Strengthens the immune system
For more on massage techniques and supplies, see the Quamut guide to Massage.
Herbs and Nutritional Supplements
Some people believe that stress is best treated with herbs and nutritional supplements. In particular, vitamin B and vitamin C are often used against stress, as are the following common herbs. These products can be found at health food and vitamin stores and holistic markets and come in a variety of forms, including powders, pills, and oils. For more information on common herbs and supplements, see the Quamut guide to Nutritional Supplements.
Herb |
Purported Benefits |
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Catnip |
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Chamomile |
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Hops |
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Kava kava |
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Passionflower |
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Rhodiola |
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Valerian |
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Aromatherapy
Aromatherapy is the practice of enhancing health, mood, and appearance through the use of concentrated plant extracts called essential oils. The oils stimulate olfactory nerves, which link directly to the brain and can ease anxiety and affect your mood.
Essential Oils for Stress
Essential oils are aromatic essences extracted from plants, fruits, bark, grasses, and seeds. Found in health food stores and holistic shops, they can be rubbed on the body, added to a bath, or simply placed with an eyedropper on a cotton ball and inhaled deeply. There are about 150 essential oils, each with its own particular healing qualities. Following is a categorized list of common oils.
Anger and Anxiety
- Basil
- Chamomile
- Clary sage
- Cypress
- Jasmine
- Juniper
- Lavender
- Ylang-ylang
Depression
- Basil
- Clary sage
- Grapefruit
- Jasmine
- Lavender
- Rose
- Sandalwood
- Ylang-ylang
Nervous Tension
- Basil
- Cedarwood
- Chamomile
- Cinnamon
- Frankincense
- Geranium
- Jasmine
- Lavender
- Marjoram
- Melissa
- Neroli
- Rosemary
Nervous Exhaustion
- Basil
- Cinnamon
- Citronella
- Coriander
- Ginger
- Grapefruit
- Jasmine
- Lavender
- Lemongrass
- Peppermint
- Nutmeg
- Rosemary
- Ylang-ylang
Oil Blends for Alleviating Stress
Below are recipes for two essential oil blends that you can make yourself. One blend relaxes the body; the other, the mind. Add each mix to a bottle of basic unscented massage oil and shake well.
For the Body
- 20 drops lavender oil
- 10 drops rosemary oil
- 10 drops black pepper oil
- 5 drops peppermint oil
- 5 drops cypress oil
For the Mind
- 20 drops geranium oil
- 10 drops bergamot oil
- 10 drops ylang-ylang oil
- 5 drops frankincense oil
- 5 drops cedarwood oil
Hazardous Essential Oils
These essential oils should not be used in aromatherapy:
- Aniseed
- Arnica
- Bitter almond
- Boldo leaf
- Calamus
- Cassia
- Cinnamon bark
- Costus
- Elecampane
- Horseradish
- Jaborandi leaf
- Mugwort
- Mustard
- Origanum
- Pennyroyal
- Rue
- Sassafras
- Savin
- Savory
- Southernwood
- Tansy
- Thuja (arbor vitae)
- Wintergreen
- Wormseed
- Wormwood
For more on how to buy essential oils, make blends, and use them, see the Quamut guide to Aromatherapy.
Acupuncture
Acupuncture is the practice of inserting very fine needles into the skin to stimulate specific points in the body for therapeutic purposes. (Heat, pressure, friction, and electromagnetic impulses may also be used.) To help restore health, these acupoints are stimulated to balance the movement of energy in the body. Acupuncture can also be used to treat an array of afflictions and diseases.
Benefits of Acupuncture
- Stimulates the immune system
- Improves circulation
- Helps regulate blood pressure
- Stimulates the release of stress-fighting hormones
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