Reduce Stress: Create a Restful Home
Yoga is only one way that you can support your nervous system. Creating an environment to support your nervous system takes a little effort and intentionality but it is well worth it. Often, when we are anxious, we are worried about the future or dwelling in the past. Your senses help you to stay grounded and present.
Sound - soothing music or sound;
White noise is a static sound that helps block out disruptive noises in the environment. Brown noise, a low frequency sound, such as thunder, can aid in concentration and focus. Pink noise, midway between white and brown noise, like rustling leaves or light rain, is helpful for restorative sleep and aids in enhancing memory. Green noise, like the sounds of the ocean or a stream, creates a sense of calm. All of these have the potential to calm the nervous system and support relaxation.
Music is quite personal. So pay attention to the music you like and how it makes your body feel. For me, there is music that fits my mood or can alter my mood, like Broadway, Country, Big Band; and there is music that calms my nervous system, helps me concentrate, and relaxes me - classical, slow/gentle folk, and ambient music.
But remember, that is what works for me, not necessarily for you. Pay attention to what your body needs and how your body responds to the genres you prefer. As a bonus, both singing and humming actually stimulate the vagus nerve and signal your brain to relax, so belt it out on your commute home after a stressful day!
Smell - essential oils for stress relief
Having a diffuser in various rooms throughout your home can help to create an environment that is calming. Because the olfactory is connected to the limbic system, the part of the brain where we store memories and process emotions, diffusing essential oils can enhance a sense of well-being and help manage emotions and stress.
I personally use doterra essential oils. For me, quality–the purity and potency of the oil–is important. Some of the more inexpensive brands of essential oils often have synthetics as fillers and aren’t tested for contaminants. There are other trustworthy brands but doterra is the brand that I personally prefer. Having said that, some of the blends I mention here are specific to doterra. Other essential oil companies may have similar blends, but I haven’t done the research, or experienced, those for myself.
Ten oils for stress:
Adaptiv - calming blend
I like this blend during a busy day, when there is a lot that needs to be done. It has an optimistic quality to it that helps me to feel calm even as I need to push through and complete all the things. Doterra has a whole line of Adaptiv products including bath oil and capsules, all designed to help support stress management.
Balance - grounding blend
This is my all time favorite blend for stress. It helps me to feel grounded and stable when I’m just feeling frazzled and at my wit’s end. Often I diffuse this blend with citrus oil to add a bit of brightness. I have used this blend in the classroom, as a personal scent, and simply breathed it in when I’m feeling overwhelmed.
Serenity - restful blend
For me, this is a great blend for when I need to unwind. The Serenity line designed to help aid restful sleep. So at night, this is a great go-to blend. It also blends well with Breathe, the respiratory blend. I put both in my diffuser on nights when I’m feeling congested or the seasonal change has my allergies flaring up.
Peace - peaceful blend
This is honestly not one of my favorite blends, but it is obviously designed to create a peaceful environment so I needed to add it to the list. The reason I don’t like it is because it has vetiver in the blend. Vetiver is useful for grounding and focus. It cuts through the noise and static feeling in your brain. I’ve used this blend and others that have vetiver when working with ADHD students. So, if there is a lot of mental clutter, this might be a good blend to try.
Anchor - steadying blend
This one also has a touch of vetiver. It is more subtle to me. I found this blend when I ordered the yoga trio – Anchor, Align, and Arise. I really like all three but Anchor is the one that is the most grounding of this set. I enjoy defusing this blend when I practice yoga in the evenings, but it is not exclusively for yoga. It is also good when you need to recalibrate during the day. Put a drop or two into your palm, rub your palms together, then cup your hands and breathe in deeply a couple times.
Rosemary (bright, optimistic, opens the airways)
Rosemary is not really all about stress. But it is one of my go-to oils. My everyday morning blend is Rosemary, Peppermint, and Grapefruit (or Tangerine). Diffusing this blend is my favorite way to wake up. Rosemary opens the airways and clears any brain fog that is lingering as I wake up. Peppermint has the same effect. Rosemary I also find to be bright and optimistic. Not so grounding as many of the other options for stress. And in the morning, I like something that is uplifting. Grounding often makes me want to crawl back into bed.
Lavender (calm, sweet, gentle)
This oil is most well known for its calming properties–from bug bites and burns to anxiety and sleep. I love to add a couple drops into my bath at the end of a long day. Soothes my body and calms my nervous system. This will become your go-to as well. It is an incredibly versatile oil and one that I always have on hand. Most people are familiar with the smell of lavender, but I recommend you find a brand that has the purity and potency without the fillers and contaminants.
Siberian Fir (grounding, woodsy, relaxing)
This is another of my favorites. I’m a forest girl, that is my happy place. I love being surrounded by trees. There are many tree oils and even some tree blends that can give the atmospheric vibes of a forest. However, this is my favorite. It is just grounding enough without feeling heavy. And my preferred pairing for diffusing is combining this with Grapefruit. Such a delight.
Bergamot (sweet, soothing, citrus)
I love citrus oils. They blend well with other oils and if you need an uplifting environment, citrus is a good choice. The delightful thing about Bergamot, however, is that it is not only uplifting but also calming. Win, win.
Copaiba (restful, woody, subtle)
Copaiba is a subtle scent, easily blending with other oils, but it’s so soothing. Doterra also makes Copaiba Softgels. When internalized, copaiba supports the cardiovascular, immune, digestive, and nervous system. It can also help to reduce inflammation. I keep these softgels on hand because for me they have helped lower my blood pressure and such. I take them when I know I’m going to be nervous or stressed, like giving a presentation or going into a new environment. It calms my nervous system just enough that I feel clear headed going into something potentially hard. (To clarify, everyone’s body chemistry is slightly different though. Copaiba Softgels don’t have this same effect on my sister. But this is how it works for me.)
These are only a few of the many options. Try diffusing different oils and blends of oils. Notice how your body responds to each. Notice your thoughts and emotions as well. Pay attention to what your body likes or dislikes. Everyone’s body is different. As you play with different oils and smells, notice how your people respond as well. Notice if one blend works better during homework time versus bedtime. Notice their moods and stress levels. Scent is a powerful and fairly simple tool to shift the feel of the environment.
Sight - non-stimulating environment…lights, colors, clutter.
For me, overhead lights are harsh and overstimulating to my nervous system, especially first thing in the morning and after a long day at work. I have learned to play with the lights in my home. Begin by paying attention to placement of lights, lightbulb wattage and color, and types of light (natural versus artificial). Notice how different light makes you feel. Warm? Welcoming? Harsh? Glaring? Notice what you use different lighting for. Specific tasks sometimes need specific lighting. Are you creating a welcoming atmosphere? Do you need a spot to sit and read in the evenings? Or is it a task that requires bright, focused light? Notice how lights function in your home and adjust as you learn what works best to create a soothing environment for your nervous system. Again, this is not intended to be a home overhaul. Start small with something that you use most often, like the living room lighting, or something that causes the most frustration, like task lighting at your desk.
Most people are aware that there are warm colors, like red or orange, and cool colors, like blue or green. But I invite you to pay attention to how different colors make you feel. There are often colors that are stimulating and colors that are soothing to your nervous system. Neon colors are often stimulating – they are eye-catching and useful to alert us of danger. But for the same reason they are helpful, they also keep our nervous system on alert. For me, my body likes more muted tones with a warm undertone. I also am drawn to colors that would be found in a midwest forest - greens, blues, browns, greys, purples, etc. Notice where your body feels calm and grounded, where you find yourself naturally taking deep breaths, releasing tension, unclenching your shoulders and jaw. When you find those spaces, pay attention to what elements in that environment help you to achieve that sense of calm.
Another element in our environments that I find to be stressful and stimulating to my nervous system is clutter. While some people are not bothered by clutter on various surfaces throughout the house and office, most people respond better to empty and open surface space. A lack of clutter is usually a lack of stimulation for the brain and nervous system. Once again, I’d advise you to start small to clear the clutter. Start by setting a timer for 15 minutes and tackle one small section until the timer goes off. If you have time and ambition, add another 15 minutes. Otherwise, simply make a habit of clearing clutter for 15 minutes a day and slowly begin to eliminate the added stimulation of clutter. And if you are overwhelmed with where to start, begin in the spaces and rooms where you spend the most time, like the family room, or where you find yourself getting frustrated most often, like the kitchen counter.
Touch - pressure, being held, & texture;
Remember when you were a kid–or just last week, perhaps–and you were hurt or upset and all you wanted was the comfort of a hug. The cool thing about that is you were not only getting emotional support from the hug, you were also grounding your body and regulating your nervous system. When our nervous system is overstimulated and we are stuck in our Sympathetic Nervous System–fight or flight mode, we feel out of control and overwhelmed. Adding pressure to our muscular system helps to ground and calm that out of control feeling. A back rub, a weighted blanket, or a hug are all simple ways to use touch to ground you.
Touch can also help to keep us grounded in the present. Try using various tactile textures around your home. For example, blankets and throw pillows with different textures. Texture creates a cozy environment, but is also a good cue for your nervous system that you are safe and can rest. Find what textures feel most comforting to you. Is it a cozy fleece, soft knits, comfy cotton, breezy linens? Notice that these materials are not only blankets and pillow coverings, they are also material used for clothing. What textures do you like to wear? What clothing can help you feel comfortable and grounded throughout your day? Maybe it’s a cozy, knit cardigan or pair of compression socks. Don't forget to flip that question around. What textures make you feel agitated and uncomfortable? Sometimes it’s even something as simple as the tag in a shirt or a waistband that is too tight. Pay attention to what your body is telling you. Our bodies are taking in so much information throughout the day. Learning to listen to that information and adapt when we are able is a skill that requires practice, but it is well worth it.
Taste - comfort foods, warm beverages;
Comfort foods are often foods we associate with a sense of well-being. Either they are nostalgic or they soothe our emotions. But I would encourage you to shift your definition, just a scooch, and look at comfort foods as those that are also nutrient dense. Chicken soup is a classic comfort food that is also nutrient dense.
There is a significant connection between the gut and the brain, the brain and the nervous system. Many neurotransmitters–which allow neurons to communicate with one another enabling them to send information to your brain–are made in the gut. So, a diet consisting mostly of processed foods and sugary drinks will not build a healthy gut biome/environment. This means the gut is not functioning optimally and therefore, the rest of the body will be functioning subpar, including the Nervous System.
To help support your nervous system, see if you can reduce processed foods and increase nutrient diversity. Unless you have significant health needs that demand a radical revamp of your eating habits, I recommend that you start small. Make a small goal, for example, add vegetables to one meal each day; cook at home one more night a week than you currently are; or replace your diet coke with flavored seltzer water. Find small ways to decrease the processed food in your diet and increase the nutrient dense foods. Big changes are often too much all at once and it is easy to be overwhelmed and give up but by taking smaller, incremental steps you shift the trajectory of your health in a manageable and sustainable way.
Create an environment that nurtures and supports your nervous system. Myquillyn Smith, a.k.a. The Nester, in her book Welcome Home, uses the senses to decorate for each season. She demonstrates a way to approach seasonally decorating through sight, sounds, smells, taste, and touch. I love this approach, especially when factoring in the effect of our senses to the nervous system. Being proactive about managing stress in this way, I can create an environment that calms and soothes not only myself but anyone who comes into my home.
