Staying Calm During Stressful Situations

By: Deanna Snyder, RN Monday May 4, 2020 comments Tags: #BeWellEssentials, #DeannaSnyder, #dōTERRA , #Calm



Stress impacts every aspect of your health and wellness.  When. you are met with stressful situations your body protects you with the flight-or-fight mode. Your sympathetic nervous system is activated which causes your heart rate and blood pressure to increase, your muscles to constrict, and the body releases cortisol, adrenaline, and noradrenaline which can decrease your white blood cells.  This series of actions enables you to run from danger.  Nowadays, stress is hidden and subtle.  It can build up over time. You may not notice that you are stressed as we don't have any way to measure it. You may notice that you tend to react more abruptly to the littlest of a situation.  And, that is normal. We have to release this stress.


This past weekend we purchased a patio umbrella from a big box store.  When we got home we discovered it was missing the bottom pole. That little situation of a missing pole made my blood boil!  I didn't have time to analyze the situation, I just blew.  Now, we had to go back to the store and exchange it.  A flood of "what-if scenarios" were flooding my mind. My sweet husband snapped me back to reality and reminded me that I should be grateful that the store was close and not across town.  He was right!  Afterward, I was able to recognize and acknowledge my emotions. I grabbed my favorite calming oil and inhaled it.  Peace had returned to my frazzled nerves.


Practicing mindfulness helps one respond as you aware of your body and mind. Recognizing stress is crucial to stay calm.


Think Before You React
Give yourself time before you react. Your mind may tend to spiral down an invented narrative before you evaluated the situation. Rather than jumping to conclusions (like I did), gather as much information as possible. Take a mental step back and think about the situation from a different perspective.  Asking yourself a question, like "What am I grateful for?"  or "What strengths do I have that are suited for this situation?"  Gathering information before you react can empower you to focus on the situation rather than the problem itself.


Stop Negative Thought Patterns
Negative thoughts attract more negative thoughts. It is important to recognize them before you have a symphony of them playing in your head.  When stressful situations arise, re-direct your thoughts to something positive.


Meditation / Mindfulness / Prayer
Meditation, Mindfulness, Prayer has been shown to reduce biological indicators of stress. Daily journals and biofeedback are helpful to stay balanced and mindful.  doTERRA's new Adaptiv App uses the Adaptive System, Daily Habits, and BioFeedBack measures through speech recognition.  You can actually see your progress!


Stay Connected
Reach out to a friend or family member and say hello!  Now more than ever staying connected while physically separated is essential for our health. If you notice your stress levels increasing, pick up the phone and check-in with a loved one. Chances are they will be happy to hear from you!


Re-Create Your Routine
There is so much we can't control and that leaves us feeling frazzled. One thing you can do is to create a new routine.  Do you exercise in the morning? Do you walk the dog at night? What time do you make dinner? Making decisions about these things teaches your mind that you are in control of your mental and emotional state, even during a stressful situation.


Aromatherapy with Essential Oils
Scientists have studied aromatherapy’s benefits to emotional health for years. A recent study showed that the diffusion of essential oils like lavender aided in reduced levels of reported stress in patients (5). You can also pair aromatherapy with other stress-reduction techniques like meditation.


In conclusion, the brain has a remarkable ability to change through experience. Neuroscientists call this concept brain plasticity. As you practice these techniques, your brain will adapt and it will be easier to stay calm during stressful situations whenever they arise.


“There are times when we stop, we sit still. We listen and breezes from a whole other world begin to whisper.” —James Carroll


Until the next time,


🌿Be Well, de😊 


☮️ Peace. 💚 Love. 💦Oils. 

#DeannaSnyder #BeWellEssentials

Deanna Snyder, RN

About the Author: Deanna Snyder, RN

Deanna is a seasoned registered nurse who specialized in adult critical care, is certified as a health coach, Reiki & ARōMATOUCH practitioner. She is a wellness advocate and community volunteer.  With over 30 years of healthcare experience, Deanna will take you on a journey of health, wellness, and vitality as you crowd out old habits and replace them with natural, safe and effective alternatives.