Guest post by India Gary-Martin, Work Wellbeing Ambassador

Let’s face it, Americans are pretty stressed out. In the U.S. money and work are often cited as the main drivers of stress and the prevalence of illness is increasing like never before. Companies large and small are trying to figure out creative ways to help employees relieve stress which has the added benefit of increased happiness which leads to increased productivity.

According to the American Psychological Association, time, or lack thereof is also often cited as a key source of stress. 4 in 10 US adults say that they don’t have enough time to do everything that they want. Trying to find the time to have fun and relax is challenging in today’s working environment. The bar for performance and differentiation is ever-increasing resulting in employees putting in more time to stand out and get ahead.

It is in the best interest of companies large and small to encourage habits and create environments that reduce stress and increase mindfulness. Though companies are certainly culpable for many of the stress-related ills that employees face as a result of tighter deadlines longer working hours and downsizing, it is also incumbent upon employees to make choices that support them looking after themselves.

It is a common Aromatherapy Associates mantra that self-care is the new health care. Accountability for setting boundaries, deciding to take the walk at lunchtime and making healthy food choices are just a few items on the self-care checklist. Using products that facilitate wellness is an essential part of any workplace wellness toolkit. Essential oils can help boost energy, increase attentiveness, help you to relax and even help you to sleep! They are portable and can provide a lift as quickly as you can roll oils onto your pulse points or inhale their transformational fragrances.

The occurrences of stress create conditions in the body that lead to disease which leads to illness and in some cases, death. Stress is a silent killer and its manifestations; heart disease, high blood pressure, diabetes (driven by eating – a common source of stress relief) and others are often managed by treating the symptom with medication as opposed to addressing and managing the source. Environmental stressors, that is the things that are outside of our immediate control and that cause emotional triggers can be incredibly difficult to manage – creating a cycle of stress that can be challenging to break.

The news, however, is not all bad! The good thing is that wellness remedies from meditation, to exercise to herbal supplements and topical products are all around us. Companies are offering programs that support the wellbeing of their employees in an effort to provide address environmental stressors for which it is often responsible. These efforts don’t stop the stress from occurring, but can certainly provide a level of relief that makes it bearable.

So, what does this all mean? It means that we are each responsible for ensuring our health and wellness. We spend many hours of our day at work and managing the stress is paramount to living longer healthier lives. Eat well. Rest well. Plan well. Be well.

Following is a list of my favorite Aromatherapy Associates products that help me to relieve stress:

De-Stress Muscle Gel – great for my tired aching muscles!
Deep Relax Roller Ball – instant relaxation that I roll onto my pulse points.
Relax Room Fragrance – creates a mood in the space that I am in that encourages me to relax.
De-Stress Mind Bath & Shower Oil – bath heaven!

Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

While the importance of sleep may be evident, it may leave you wondering, what can I do in my everyday life to sleep better? While there are important lifestyle factors that can contribute to good sleep hygiene, including regular exercise and reducing screen time before bed, nutrition can also play a role in getting better sleep. Below are some foods that contain important nutrients known to improve sleep quality and quantity:

Green Leafy Vegetables
Leafy greens like spinach and kale are rich in lutein and zeaxanthin, two important vitamins for eye health. These vitamins, which are part of the carotenoid family, can help prevent eye diseases such as age-related macular degeneration and have been shown by studies to improve sleep quality. They can also help absorb damaging blue light from screens that can disturb the sleep-wake cycle and sleep patterns. Other foods that are rich in lutein and zeaxanthin include eggs, carrots, broccoli, and corn.

Kiwi
You might love kiwi for its bright flavor profile, but did you know it could help you sleep? A recent study done in Taiwan shows that those who consumed kiwi on a daily basis had improvements in sleep quality and quantity. The exact mechanism for how kiwis might improve sleep health is unknown, but their high antioxidant concentration might be a contributor.

Tart Cherries
Studies have shown that tart cherries can help with sleep. One study showed that consuming 8oz of tart cherry juice in the morning and nighttime for 2 weeks was associated with reduced insomnia severity and another similar study showed that supplementation of tart cherry juice increased melatonin levels.

Legumes
Not only are legumes rich in fiber and protein, but they also contain the mineral magnesium, which has been shown to improve sleep in adults. Magnesium can help increase GABA, a neurotransmitter that improves sleep and reduce anxiety. Other dietary sources of magnesium include green leafy vegetables, nuts, seeds, quinoa, and avocado.

Water
Don’t forget that staying hydrated can help your sleep quality. A lack of fluids can dry out your mouth and nasal passages which could disturb your sleep through snoring or coughing. Poor hydration status could also contribute to nighttime leg cramps, which can disrupt your sleep.

At the end of the day, it’s important to approach sleep health from a holistic point of view and look at how a number of different lifestyle factors, but know that what you eat can affect how you sleep. Aim for a diet rich in a variety of fruits, vegetables, legumes, whole grains, and lean proteins and reduce the amount of processed fatty, salty, or sweet foods in your diet.

Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

With all of the fad diets and trends floating around, it can be quite difficult to know where to start. The good news is, eating for wellness doesn’t have to be complicated – in fact, it can be quite simple.

Here are my top 3 tips for eating for wellness:

1. Focus on plants – lots of themIf you ask me, the best part about eating is the variety! There are so many colorful fruits, vegetables, legumes, and grains that you can add to your diet (note* when I say diet, I mean holistic eating habits, not restriction) and the more, the better. A variety of colors means a variety of different vitamins, minerals, and tiny compounds we called phytonutrients, which have a number of different functions that work to keep you healthy. If eating a variety fruits and veggies is new to you, start by focusing on incorporating at least 1 fruit or veggie per meal. For example, add some spinach or tomatoes to your omelet, or pack some apple slices with your sandwich at lunch.
   
   You can slowly build up your repertoire, but no need to get overwhelmed at first. If you are more comfortable with eating or cooking with fruits and veggies aim for at least 50% of your plate at each meal to be plants then build from there. If you are looking to incorporate even more veggies in 2019, start to explore ways to incorporate more plant-based protein into your diet – whether that’s tofu, edamame, beans, lentils, quinoa, or nuts, there are so many ways to build your plate around plants. Studies have shown that eating a plant-based diet can help reduce the risk for many diseases including Type 2 diabetes and heart disease – so it is a tried and true way to eat for wellness.
   
2. If it’s restrictive, it’s probably not worthwhile
   There are so many fad diets floating around and it can be hard to tell fact from fiction. However, if you come across a diet that is restrictive, for example, only drinking celery juice for breakfast and lunch, or that cuts out an entire food group, like carbohydrates, it’s probably not sustainable or healthy for the long run. Being restrictive with your diet can also lead to disordered eating habits or feelings of guilt and stress at meals, therefore the best approach is to eat a well-balanced diet rich in fruits, vegetables, healthy fats (think avocado, nuts, olive oil), whole grains, and lean proteins, like fish or tofu. Each macronutrient -- protein, fat, and carbohydrate serve an important purpose in your health, so it's important not to overly restrict any of those groups. *Note: certain populations may need to adhere to certain dietary guidelines, if you are uncertain, consult a registered dietitian or physician.
   
3. Practice mindfulness before and during meals
   With all of the distractions of screens, work, kids, etc. – sometimes the most difficult part of eating is just to be present at a meal. It is important to build a relationship with our food and that often starts by just acknowledging the act of putting food on the plate, and from the plate to your mouth. This can be hard to do with distractions, and if we are not present at our meal, it can very easily lead to overeating.
   
   Before a meal, turn off the TV, put down your phone, and focus on the food in front of you and the company around the table. Meals will become more enjoyable, and like I said, you will be less likely to overeat. It takes about 20 minutes for our brains to receive the signal that we are getting full, so slowing down is always a good idea. If you feel like you struggle with overeating or eating out of boredom, before you reach for a snack, as yourself a few questions, “Am I hungry? Why am I eating now? Will this nourish my body? How will I feel after I eat this?” These simple steps can help bring a sense of awareness to your eating and help you form new habits.

With the holidays over and January in full swing, one of the focuses for many of us will probably be making a list of resolutions and goals. You might be hoping to lose weight or get that next promotion at work, but what about making self-care a priority? Start the new year by taking a moment for yourself each day. Soon enough, this time will become part of your daily routine and you’ll be able to be the best version of yourself. If you need a little help getting started, consider these 4 self-care practices.

Schedule in time for self-care (just like your workouts)
Resolve to schedule in self-care on a regular basis and create a phone alerts to help you follow through. It can be simple as taking a bubble bath every Sunday, treating your skin to a mask twice a week, or giving yourself a “me time” a day or two every month.
Mantra: I treat myself with love and respect

Create a healthy sleep schedule
Sleep plays an essential role in maintaining balance and overall quality of life. Reboot your sleep hygiene and stick to schedule times for waking up and going to bed to normalize your sleep cycle. If you have a trouble falling asleep, try incorporating aromatherapy into your night ritual to help you relax.
Mantra: My mind is calm, and my body is relaxed.

Connect with nature
Being in nature lowers stress, promotes happiness, and improves productivity. While committing to nature is a great idea, it’s not always the easiest option. Consider eating lunch al fresco during work, take a brisk morning walk to start your day, or start your own backyard garden. The options are endless, so have fun with it!
Mantra: I am connected directly to the earth.

Practice mindfulness in a new area of your life
Is there an area of your life that you’ve been neglecting? Pick an area you'd like to improve and discover what form of mindfulness you need to achieve it. Is it maintaining your friendships? Try expressing gratitude to those you love or being present in every interaction. Remember, there’s no one path to achieving your goals. Choose from a range of mindful habits and find what works for you.
Mantra: Each step is taking me to where I want to be.

Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

The holidays, while filled with joy, can also be filled with travel, parties, and events that can pull you off track from your nutrition and fitness routine. Keeping a strong mind and body throughout this time of year is especially important so you can feel your best and be present and strong for your loved ones. Below are a few tips and tricks to keep moving and eating well throughout the holiday season so you can feel your best and make the most of the time with your friends and family.

The Weather Is Not An Excuse
When the temperatures are frigid, you may not want to go for your typical walk or run, or even go out of the house to go to the gym. That’s understandable, but don’t let that keep you from getting your exercise in. There are plenty of great workouts that can be done at home using your own body weight or light equipment. There are also plenty of apps that allow you to exercise from the comfort (and warmth) of your own homes such as Daily Burn and Sweat.

If You’re Moving, You’re Winning
We all know that the holidays can be chaotic and our time and schedules are not always in our control. Even if you don’t have time for a 45 or 60-minute workout, there are still plenty of workouts that can be effective in a short period of time. For example, HIIT workouts can have you burning calories in as little as 10, 20, or 30 minutes. Also, a quick 10 or 20-minute yoga flow can help your body and mind reset. No matter how much time you have, keep moving. If you need a quick boost to get you going, try the Revive Morning Roller Ball or the Revive Body Lotion.

Be Mindful At Your Meals
There is no doubt that the holidays can be stressful and when it comes to mealtime, you might not always be in the right mindset. Do your best to stay mindful at meals, meaning take the time to focus on what you’re eating, why you’re eating, and who you’re eating with. Take a few moments before a meal to take a few deep breaths and gather your thoughts and bring intention to your eating. To keep your mind clear, try using the Aromatherapy Associates De-Stress Collection. My favorites include the De-Stress Mind Roller Ball and the De-Stress Frankincense Pure Essential Oil. If you’re traveling, be sure to pack the De-Stress Edit so you can stay stress-free while on the road.

Portions are Everything
You may not always have control over what’s at the table, especially if you’re a guest at a dinner or party, however, you do have control over how much you eat. Remember that portions served to you aren’t always realistic and maybe double, or even triple a typical portion. Don’t feel obligated to eat the whole thing. If you’re serving yourself, be mindful of the portions and if you are still hungry after, you can always go back for more.

Prioritize Your Health
The holidays can include traveling, hosting, long days, and long nights – not always the best for staying healthy and fighting off winter colds. If your health suffers, your exercise and diet are most likely to suffer as well. Be sure to prioritize your health by sleeping, eating lots of fruits and vegetables, drinking lots of water, and using tools like Support Breathe to fight off colds and flu.

Guest post by Dr. Neil Stanley, Aromatherapy Associates Sleep Wellbeing Ambassador

There are countless books and websites telling us how to get better sleep, however, it seems that they are all endlessly repeating the same ‘sleep hygiene’ advice. I believe that it is up to each individual to find the way that works best for them. There aren’t 10 golden rules for good sleep, but there are some guiding principles.

1. Your bedroom should be dark, quiet, cool and you should have a comfortable bed
   
2. The bedroom should be strongly associated with sleep, thus if you are asleep you should be in your bedroom and if you’re not asleep you shouldn’t be. That means no TV, no computer, and no work in the bedroom!
   
3. Go to bed only when you are sleepy. Listen to your body rather than going to bed because the programme on TV has finished, or because your significant other wants to go to bed, etc.
   
4. If you haven’t fallen asleep within 30 minutes at the start of the night, get up and go back to bed again when you are sleepy. If you wake up in the middle of the night and don’t fall asleep within 20 minutes do the same
   
5. Don’t watch the clock. If you know what time it is then you have your eyes open which means you're not trying to fall asleep
   
6. Try to have a regular wake up time, 7 days a week
   
7. Don’t worry about your sleep and don’t force yourself to go to sleep. The harder you try the less likely you are to get quality rest
   
8. Try spending at least 30 minutes winding down before bed. This includes avoiding any TV, tablet or phone screens

This is starting to look dangerously like a list of 10 rules to good sleep! So here is, in my mind, the single most important guiding principle:

In order to get good sleep you need a quiet mind and a relaxed body.

A quiet mind is the most important part of this because if your mind is active or stressed you are less likely to fall asleep. Your wind-down ritual should quiet the mind and relax the body – it doesn't matter what it is as long you enjoy doing it. If aromatherapy quiets your mind then use it, if yoga relaxes your body then do that, if listening to Pink Floyd achieves both then listen to it. Find what works for you and do it. Remember, you cannot find sleep you have to let sleep find you.

Aromatherapy is an ancient practice that has survived the test of time. With origins dating back to Ancient Egypt and Greece, essential oils as a healer have been used for thousands of years. While the modern interpretation of the usage of essential oils was coined aromatherapy in 1937 by French chemist, Rene-Maurice Gattefosse, the use of essential oils as both fragrance and medicine dates back thousands of years.

In a time when the world is moving so quickly, finding the time for self-care can be challenging though it is essential to living a happy and whole life. According to the American Institute of Stress, 80% of workers feel stress at work and nearly half say they need help learning to manage stress, whereas 40% reported that their job was very stressful and an additional 25% view their jobs as the number one stressor in their lives. With those kinds of numbers and environmental stressors like pollution and pesticides, self-care is becoming more difficult to manage but becoming more important to counteract the effects of 21st-century living.

Below find our top five essential oil recommendations to help reduce stress and anxiety.

Lavender
In addition to being an antiseptic with anti-inflammatory properties, Lavender is commonly used in spa treatments given its calming properties. Lavender contains linalool which has a sedative effect helping to address anxiety, insomnia, and restlessness. Shop our Support Lavender Pure Essential Oil to calm and balance the mind.

Neroli
Neroli is an essential oil from the blossom of the bitter orange tree. Traditionally used in perfume for its sweet scent, Neroli can uplift your mood and give relief from anxiety and stress. It also helps repair and rejuvenate skin and is especially beneficial for problem skin due to its ability to regulate the production of sebum. Try our Orange Flower Mattifying Moisturizer for long-lasting hydration and shine-free complexion.

Ylang-Ylang
Extracted by a steam distillation of fresh flower of the Ylang-Ylang tree commonly found in the rainforests of Asian and South Pacific islands, this mystical power oil is packed with naturally occurring chemicals that form its properties. A health booster for the nervous system, it is also a sedative and is known to lower blood pressure. Try our Nourishing Enrich Body Oil which contains Ylang Ylang uplift and balance the skin.

Lemongrass
Aside from being a go-to oil for stress and anxiety reduction, lemongrass has a long list of health benefits including battling infections, lowering fever, relieving pain and reducing depression. According to the Journal of Alternative and Complementary Medicine, people who inhaled 3-6 drops showed an immediate reduction in stress and anxiety levels. Our Revive Body Wash is a great way to start the day anxiety and stress-free!

Vetiver
A distant cousin to Lemongrass, Vetiver is a long grass that is native to India. An antioxidant, it helps to stimulate blood flow and prevent problems with circulation. Vetiver can remain on the body for up to 2 days. It is known as a base note which is calming and grounding helping to reduce stress and anxiety. Keep our Deep Relax Roller Ball with you at all times to enjoy a moment of peace wherever you are.

Essential oils as stress and anxiety relievers are a great way to effortlessly bring peace, balance, and calm into your daily life. Alongside mindfulness and a thoughtful routine, essential oils are a must.

What are some of your favorite essential oils to help relieve stress?

Essential oils are a healthy and natural way to boost your health and wellbeing. Though the oils occur in nature, there are some precautions that should be taken before using them. For example, pregnant and/or breastfeeding mothers should consult a physician before use as a result of the bodily functions that they can stimulate including lactation, urination and an increase in blood flow. With that being said, essential oils have been used for thousands of years for their medicinal and wellbeing benefits for people of all ages and can be used effectively with proper care.

Essential oils are a mix of a plant’s chemical compounds (essentially its fragrance) and blended with a carrier oil that is used to dilute the essential oils and help them absorb into the skin. The best carrier oils are obtained through cold pressing and are derived from vegetables and plants like avocado, jojoba and coconut oil.

Essential oils help to strengthen the body’s natural processes. There are two primary ways of using them; via inhalation or topical application. Given the proximity of the nasal cavity to the brain, inhalation is the most direct and immediate way of delivery. For example, common oils used for inhalation are spearmint/peppermint and eucalyptus which can be used to clear congestion, fatigue, and nausea. The most common means of inhalation are through inhalers, diffusers or even by placing drops into hot water and taking in deep breaths by covering the head with a towel over a bowl.

Topical application of essential oils is also very effective but works differently. When applying essential oils to the skin, they are absorbed into the bloodstream making their way through the body to the organs. Applying to your pulse points; back of the neck, temples and wrists allows for easy absorption while simultaneously help to increase wellbeing and alleviate symptoms. Essential oils are great for sensitive skin and oils like tea tree, sandalwood and rose are known to be remedies and soothers for conditions like acne and eczema.

100% essential oils should not be taken internally and should not be applied directly to the skin and citrus oils should not be used before exposure to UV. As outlined above, essential oils should be diluted with carrier oils before being placed onto the skin. For maximum benefit and surety around what you are inhaling or putting on your body, only use products that you are sure to contain only pure essential oils. 

Visit our website at www.aromatherapyassociates.com to explore a wonderful array of products using blends with pure essential oils.

Guest post by India Martin, Aromatherapy Associates Work Wellbeing Ambassador

Over the past 5 years, there has been an increased trend in the number of corporate entities that are focused on the health and wellness of employees. The first iteration were on site gyms, followed by massage capabilities and even salons. While all of these are an indication around the evolution of workplace wellness, the new trend that is emerging is related to supporting the trifecta of mind, body, and soul.

If you consider that 58% of Americans say work is a significant driver of stress and occupational stress, that is absenteeism, illness and lost productivity cost employers over $300 billion dollars per year, it is no wonder that corporate entities are waking up to the need for preventative measures as it relates to the health and wellbeing of staff.

Companies are turning to mindfulness, meditation, and yoga to soothe a workforce who are feeling the effects of technological pace and change. Self-care is at the tip of everyone’s lips yet the “time” to focus on it is diminishing with each email, work meeting or personal commitment. Bringing wellness to the place where people spend most of their working hours is a smart company’s piece de resistance. Meditation spaces, mindfulness, and yoga classes are now commonly offered to ease stress. Not only do these practices support the effects of physical and mental fatigue but they also increase productivity and performance by providing staff the space to get clear and rested. Increases in productivity lead to increases in revenue. So, though the ultimate goal is ensuring a healthy productive workforce, the business benefits as it relates to value are becoming clearer.

The responsibility for self-care shouldn’t just be the responsibility of the corporation. There are things that we can do in our daily home and work lives to support our health. In a world where wellness products are becoming the norm, making good product choices is imperative. Essential oils play a big part in supporting the health of your immune system, easing muscle discomfort, aiding detoxification, relaxation and so much more. Using these products on your pulse points is another way of taking a moment to relieve stress during the working day. The act of application alone reminds us that self-care is the key to wellbeing. Consciously engaging all of the senses and being present in everything that we do changes our wellness trajectory. So, if your company does not have a wellness space, create that space wherever you are.

Be still. Be intentional. Be well.

If dry body brushing isn’t already part of your daily routine, it should be. Recently BBC recommended on ‘The Truth About Looking Good’ dry body brushing as the most effective cellulite treatment trialed. We have been sharing our positive experiences about this technique for many years through our treatments.

Dry body brushing is incredibly beneficial in so many ways:

• It encourages the renewal of new healthy cells by sweeping away dead skin cells
• Improves blood circulation and lymphatic drainage
• Clears your skin ready for better absorption of your body products
• Leaves you feeling energized and refreshed
• Smooths and brightens skin

HOW TO BODY BRUSH

See amazing improvements in skin texture from our simple, daily 2-minute pre-bath or shower routine.

STEP ONE: On dry skin, starting from your toes, gently brush with short lifting strokes all the way up and around one leg, then the next.

STEP TWO: Continue to brush around your torso upwards towards your heart. Careful around sensitive areas, and focusing on the stomach and waist to get the circulation really going around those stubborn areas.

STEP THREE: Brush along and around each arm, again towards the heart, and finish across your shoulders.

STEP FOUR: Step into your bath or shower using your favorite Aromatherapy Associates Body Wash to cleanse, then finish by either massaging in a Body Oil to nourish or Body Gel for a lighter hydration that will continue to refine the texture of your skin.

OUR REVIVE BODY BRUSH

Experience the intensely stimulating and toning power of our Revive Body Brush, made with a responsibly sourced wooden handle, natural cactus sisal bristles to leave your skin feeling energized, refreshed and smooth.

“Your Lymphatic system is a network of tissues and organs that help the body get rid of toxins, waste and other unwanted materials which is exactly what you need when preparing for your perfect summer skin or if you have dry skin. Use our Revive Body Brush daily to stimulate this natural process and start seeing real results." Rose Price, Aromatherapy Associates Senior Trainer

With daily stresses of life, nothing sounds better than winding down in a warm bath. Bathing has a long and detailed history and has been in practice for centuries to ensure optimal health of the mind and body. From manic Mondays to self-care Sundays, our 10 Bath & Shower Oils can help you with every wellbeing need:

Your mood: My hormones are going haywire

Your wellbeing solution: Support Equilibrium Bath & Shower Oil

Counteract the hormonal lows you're experiencing with uplifting ingredients like Geranium to harmonize hormones, Bergamot to neutralize out-of-control emotions, and Rose to uplift and soften skin.

Your mood: I'm exhausted but my brain is still wired

Your wellbeing solution: De-Stress Mind Bath & Shower Oil

Pacify post-work nerves with calming and focusing Chamomile and Frankincense. This focusing bath & shower oil also contains Rosemary to clear a foggy mind and Petitgrain to ease stress and anxiety.

Your mood: I want to relax, but why can’t I? 
Your wellbeing solution: Light Relax Bath & Shower Oil

Incorporate the essential oils used in our Light Relax Bath & Shower Oil for a stress-reducing soak. Ylang Ylang counteracts high blood pressure while Lavender and Petitgrain relax tense muscles and bring you peace of mind when you’re feeling mentally agitated.

Your mood: Yesterday's workout is still kicking my butt today. Ouch!

Your wellbeing solution: De-Stress Muscle Bath & Shower Oil

You felt the burn yesterday, and you're feeling it today whenever you try to get out of your chair. This muscle soothing formula will reduce inflammation, stimulate circulation, and aid in the removal of lactic acid with Lavender, Rosemary, Ginger, and Black Pepper essential oils. Bonus: The Lavender can even ease tension headaches.

Your mood: I’m going out tonight and need some pep in my step

Your wellbeing solution: Revive Evening Bath & Shower Oil

You’re going to a social event, but you are definitely not in the mood. At least not yet. Uplift your spirits with the pampering essential oils in Revive Evening. Ylang Ylang and Sandalwood aids in building confidence; Geranium balances your emotions and improves blood circulation; and Patchouli nourishes your skin to restore suppleness and softness.

Your mood: I don’t want to drink any more coffee, but I'm still tired 
Your wellbeing solution: Revive Morning Bath & Shower Oil

When you find yourself past the threshold of healthy caffeine consumption but still craving a shot of espresso, take a trip to the tub. Zesty and fresh Pink Grapefruit will wake up the senses while boosting circulation and Juniper Berry, Rosemary and Pine draw out impurities to leave you feeling physically lighter and livelier. Add a capful to your bath water and get ready to wake up.

Your mood: I can't remember the last time I did something for myself
Your wellbeing solution: Inner Strength Bath & Shower Oil

Putting work, family, and friends first is a recipe for exhaustion and anxiety. Add a capful of this into a steaming hot bath to give both mind and body a much needed high. Clary Sage, Cardamom, and Rosemary uplifts and fortifies physical strength while Sandalwood, Rose, and Geranium emotionally strengthen and comforts.

Your mood: I’m so tired, but I’ll probably be awake until 3am
Your wellbeing solution: Deep Relax Bath & Shower Oil

Trouble sleeping? You've probably heard that a nice warm bath can help you doze off. Add this to a warm bath and let the powers of Chamomile and Vetiver deeply relax and calm you and Sandalwood gently ground and quiet your mind for a better night’s sleep.

Your mood: I’m done with feeling stuffy and congested
Your wellbeing solution: Support Breathe Bath & Shower Oil 
Having a warm bath might not make your congestion go away, but the steam from a bath helps clear out the nasal passages and reduce inflammation. Combine that with the decongesting power of Eucalyptus and Peppermint, immune strengthening Lavender, and virus-fighting Tea Tree, and you’re on your way to clear and easy breathing.

Your mood: I just need a moment of comfort to help me get through whatever this is! 
Your wellbeing solution: Support Lavender & Peppermint Bath & Shower Oil

Whether you have a headache, digestive disorder, or nausea, the healing powers of Lavender and Peppermint will improve your immune system and relax nervous tension. Bonus: Have a mild sunburn? Take a dip to with Support Lavender & Peppermint to cool and soothe overheated skin – Peppermint and Lavender is a natural analgesic (painkiller) and will sooth burnt areas to allow your body to recover faster.

FabFitFun is a lifestyle membership anchored by its seasonal box that includes a curation of full-size products across beauty, fashion, fitness, home, tech, DIY and more. Our De-Stress Muscle Gel, which treats aching muscles after a long day at work or an intense workout, is available exclusively to FabFitFun members for a limited time.

STRETCH ON THE GO
Fitness is a great way to unwind. Our wellbeing expert, Nicola Addison, recommends the following simple stretches that can have a transforming effect on your overall health and wellbeing wherever you are. Incorporate our De-Stress Muscle Gel to help relieve any muscle aches and pain.

“Complete 10 of each move in order, 3 times around. Move as quickly or as slowly as you like. Take your time and exaggerate every move.” – Nicola Addison


Back Taps
Raise one arm high, bend at the elbow and touch hand in-between the shoulder blades. Hold for 3 seconds at a time. Alternate and repeat.

Shoulder Circles
Hands touching the shoulders, complete big circles of the elbows, bringing your elbows as close to your ears as possible. Repeat clockwise and then anti-clockwise.

Knee Hugs
Raise one knee at a time and hug it into your chest. Hold for 3 seconds. Alternate legs and repeat.

Toe Touches
Push a leg out to the front, reach forward and touch the toe. Stretch for 3 seconds. Alternate and repeat.

Overworked, sleepless, stressed or under pressure? Turns out mindful breathing is the body’s strongest self-healing mechanism and one of the fastest and easiest ways to combat the demands of everyday life.

Our mindfulness expert Terrance the Teacher encourages you to make space and time to breathing deeply and reconnect with your body. His powerful and effective 7/11 exercise instantly helps to calm your mind and body wherever you are.

Here’s how you do it, and it’s easy as it sounds:

Step 1: breathe in for a count of 7
Step 2: breathe out for a count of 11

If you find that it’s difficult to lengthen your breath, reduce the count to whatever suits you as long as the exhale is longer than the inhale. Continue this for 5-10 minutes and enjoy the calming effect it will have on your mind and body. Top tip: Incorporate our De-Stress Frankincense Pure Essential Oil to your mindful breathing ritual to encourage deeper breathing and focus the mind.

The Science Behind Deep Breathing

Deep breathing techniques work by activating the parasympathetic nervous system (PSNS), a natural bodily response that can be described as 'rest and digest'. Out-breaths decrease your blood pressure, dilate your pupils and slow your heart rate – lowering emotional arousal in the process and making more room for the relaxing effects of the PSNS/’rest and digest’. Practicing a breathing technique a few times a day will lower your overall stress and anxiety levels in the long term.

Our breathing is directly connected to our emotional state and can be a powerful tool to help calm you down. Next time you’re feeling stressed or under pressure, try changing and slowing your pattern of breathing to change your emotional state and how you think and interact with the world.

Stress doesn’t have to ruin your life or your health. Constant stress – whether from your daily commute, unhappy relationships or heavy workload – can have real physical effects on the body. Stress has been linked to a wide range of health issues, including sleep, heart disease, and mood. Prioritize looking after your own wellbeing and break the habit of stress with these five simple tips.

Stay positive: Laughter has been found to lower levels of stress hormones by releasing endorphins and increasing personal satisfaction to make it easier to cope with difficult situations.

Practice Deep Breathing: This inward-focused practice can help you disengage from distracting or negative thoughts and sensations. Create a daily routine by finding a special place and incorporating our De-Stress Frankincense Pure Essential Oil to clear your mind and encourage deep breathing.

Exercise: every time you are physically active, whether you take a walk or play tennis, your body releases mood-boosting chemicals called endorphins. The endorphins released during and after physical activity work to boost energy, endorse positive thinking and improve overall cognitive function.

Unplug: It’s impossible to escape stress when it follows you everywhere. Avoid emails, social media, and TV news by unplugging each day, even if it’s just 10-15 minutes. Make it a point to be fully present in your life and encourage your mind and body to unwind.

Find ways to take the edge off your stress: Simple things, listening to music or spending time on a favorite hobby, can give you a much-needed break from the stressors in your life. Our favorite way to relieve stress is a warm bath with any of our therapeutic Bath & Shower Oils.

Aromatherapy Associates teamed up with national retailer, Nordstrom, to help spread The Art of Living Well.

On January 11, Nordstrom launched Well Beauty, a consortium of 22 wellness beauty brands in 38 stores across the U.S. and Canada and online. It features supplements, aromatherapy, sleep-enhancers, beauty elixirs, self-care and more.

We're thrilled to be able to share the power of aromatherapy to elevate your everyday self-care ritual and wellness. So the next time you're shopping, keep an eye out for your Aromatherapy Associates must-have wellness items!

1. Take a warm bath or shower 1-2 hours before bed. The raising and lowering of your body temperature before sleeping is the perfect recipe for a good night's sleep. Out multi award-winning Deep Relax Bath & Shower Oil features natural sedatives such as Vetivert, Chamomile and Sandalwood. Originally created by our founders for those coping with insomnia, Deep Relax is assured to be your best night's sleep in a bottle.
2. Indulge in a moment of relaxation and massage your body with Relax Body Oil. Infused with Vetivert, Chamomile and Ylang Ylang, this luxurious natural body oil is easily absorbed into the skin. Massage has a soothing and balancing effect on the emotions by triggering the release of dopamine and seratonin, and using a blend of essential oils to calm or uplift can bring a great sense of serenity.
3. Create an ambient sanctuary for sleep by infusing your bedroom with the aroma of an essential oil blend. Add 2-3 drops of Relax Room Fragrance to our electric Home Fragrancer 30 minutes before bed. It is a wonderfully warm and comforting blend of West Indian Bay, Geranium and Myrrh essential oils that will ease your mind and settle your emotions, preparing you for a peaceful night's sleep. 

We always love to hear how Aromatherapy Associates has helped improve your wellbeing. Last Summer we came across a BBC article by a mental health advocate, Remi, expressing how our Deep Relax Bath & Shower Oil had helped her through difficult times. We reached out to Remi and sat down with her for a chat. She told us about how our products have helped her to manage and control her own mental health struggles.

"In August 2014, I bought my first set of Bath & Shower Oils from Aromatherapy Associates and ever since I've been using their oils, notably Deep Relax. This year, I was featured in a BBC article for Mental Health Awareness Week. I had to choose an item that had a personal ‘calming touch’ and the first wellness product that came to mind was Deep Relax Bath & Shower Oil. It was my interest in mental health, which stems from personal experience with OCD and depression, that brought my attention to the BBC.

Fast forward a week, the article was live and I received an email from the BBC photographer letting me know that Aromatherapy Associates wanted to get in contact with me. They had been trying to find me using the hashtag #helpusfindremi. Needless to say, I was surprised at the response and got in contact with the team. It felt important because during the summer of 2016 their Inner Strength Bath & Shower Oil had got me through a tough time. Their oils are always my go-to product whenever I feel overwhelmed, stressed and full of anxiety.

"Inner Strength Bath & Shower Oil

helped me through a tough time."

A few weeks later, I found myself opening a huge box of delights as a thank you and I also received a candle which I had never tried before. I had breakfast with the lovely and inspiring CEO, Tracey Woodward. I then visited the office headquarters for a meditative session, received a body treatment and had a tour of the in-house lab. I was grateful to witness the love and care that went into creating the products and was equally fascinated by the different ways in which team members used the oils.
I could not believe that it was being open about mental health that got me here. A few years ago, I decided that I would no longer hold on to the shame that had kept me from speaking about what had kept me from answering phone calls from friends, locked up in the dark, obsessively ruminating, becoming irritable and drifting in and out of bulimia for years. The shame of having the illness and hiding most of it from family and friends had brought me nothing but pain and done nothing constructive.

There were plenty of conversations going on within the world of social media but this wasn't translating to real life on the same level. It was for this reason, coupled with the fact that I was hiding behind social media to write about mental health, that led me to “out” myself on my blog and then again on the Time to Change Campaigns blog page. I began to disclose to family and friends during conversations in a very matter of fact way that I had depression and OCD which helped to nip some of the shame I held in the bud.

Speaking about poor mental health made me feel free and I recognised its importance. The importance of giving people the tools to understand how to cope with poor mental health, improving understanding of how mental illness can affect mood, behaviour and reality was also a significant part of the conversation we needed to be having regarding mental health.

We need to become a society that places importance on maintaining good mental health so that it does not escalate into severe mental health illness and support those who are one step, or sometimes ten, on the spectrum of poor mental health.

I sincerely hope and wish to be part of a community that is more action orientated and more compassionate about mental health. It is only when we understand how trauma, stress and other life experiences manifest and how they can impact the way we think, feel and behave that we begin to take it seriously and approach it with the kindness and caring, that we can really have the deep and meaningful conversations, however frightening, that need to be had. For 'it is in the shelter of each other that the people live.'"

If your life has been touched by Aromatherapy Associates or one of our products has managed to help you in any way, please get in touch and tell us about your own personal experience at usa@aromatherapyassociates.com