Stress reduction thanks to aromatherapy: which fragrances help combat stress

Read on to find out: 

1. What is stress and why is stress reduction so important?
2. Simple methods to reduce stress
3. Naturally reduce stress with aromatherapy 
4. Stress reduction at the workplace 

What is stress and why is stress reduction so important?

The World Health Organization (WHO) defines stress as follows: "Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree. The way we respond to stress, however, makes a big difference to our overall well-being". 

However, not all stress is the same. The physician Hans Selye was the first to distinguish between eustress and distress. Eustress is defined as positive stress. This arises when there is great joy and positive excitement. This form of stress gives us a good feeling, energises and inspires us. We therefore do not perceive eustress as disturbing or bad. In contrast, there is negative stress, also known as distress. This type of stress is caused by excessive pressure, worries, hardship and anxiety. If distress persists or even becomes chronic, it can seriously threaten our health. 

If negative stress is not reduced, it makes us ill. This has far-reaching consequences, and not just for individuals. According to the Job Stress Index 2022, around one in three people in employment is stressed. The consequences of persistent stress include exhaustion, burnout syndrome and depression. The resulting health costs and absenteeism among employees place a heavy burden on the economy. According to "Job-Stress-Index 2022", published in a press release by the Swiss Health Promotion ("Gesundheitsförderung Schweiz"), the economical potential of around CHF 6.5 billion could be exploited with the right measures. 

Simple methods to reduce stress

It often doesn't take much to counteract the acute feeling of negative stress. Even a short walk in nature can work wonders. Exercise - preferably in the fresh air - helps to calm the nervous system. Even the simplest breathing techniques can provide relaxation. Examples of breathing techniques can be found here. Sufficient sleep, a balanced diet, reducing the pace of everyday life and setting clear priorities are also effective tools. 

Meditation and cognitive reappraisal are not easy at first, but they are effective. The latter is a strategy for regulating emotions. It involves consciously changing how you think about something. In this way, a negative emotion can change into a positive one through a new perspective. This can minimise and even eliminate stress. The transactional stress model developed by Richard S. Lazarus, for example, provides further information on the process of reappraisal. 

There are also passive methods, such as aromatherapy against stress, which are also effective.

Naturally reduce stress with aromatherapy

The ancient Greeks and Egyptians already used aromatherapy. You can read more about this in the blog article "The history of aromatherapy". The trick lies in choosing the right essential oil. Every essence has its own effect, so essential oils can provide targeted help against stress. Lavender in particular provides calm and relaxation. But floral fragrances such as jasmine, rose, neroli or citrus fragrances such as bergamot and mandarin are also ideal for naturally reducing stress. For example, the Relax essential oil from Stadler Form, which smells of lavender and citrus. 

Fragrances can be used in different ways to combat stress - always assuming that the selected oil is suitable for the intended use. For aromatherapy, the essential oil against stress can be applied to the skin, inhaled or even eaten. Through a massage, a bath, a head steam bath or a good meal, the essential oil against stress is absorbed and unfolds its effect in the body and mind. The use of essential oils against stress should always be carried out in consultation with doctors or pharmacists. 

The easiest and most effective way is to diffuse an essential oil throughout the room using an aroma diffuser. The fragrance is released into the room as a fine mist. It is then absorbed by the body through the air in the room. Aroma diffusers are a popular means of using aromatherapy. This method of reducing stress is suitable as a quick remedy, but also as a preventative measure, for example in the workplace, where stress often arises.

Stress reduction at the workplace

Of course, aromatherapy is not suitable for every workplace. However, there are predestined places such as offices. Here, the use of an aroma diffuser with essential oil is ideal for reducing stress directly at the workplace. An essential oil such as bergamot not only has a calming effect, but also ensures a good scent in the air and promotes concentration. With inner peace and increased concentration, productivity also increases. Thanks to balance, stress can even be completely avoided.

But be careful: What delights one person drives another crazy. It is particularly important to clarify with other employees in advance whether this is OK for everyone, especially in shared workspaces and rooms. You should also choose an anti-stress essential oil that everyone likes to smell. Fragrances and intensity are very individual sensations that need to be considered. This is the only way everyone can get through the working day stress-free. 

Important note: The methods mentioned above can help to reduce negative stress. They can also be useful in avoiding stress. However, if your stress lasts for a long time, you feel tired and exhausted or experience other symptoms, we strongly advise you to seek professional help.

Would you like to learn more about how aromatherapy works and how it can help you feel better and improve your mood?

More about aromatherapy

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