balance
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  • Feel Less Stress with These 5 Essential Oils

    Feel Less Stress with Essential Oils*

    To purchase oils or learn more go to www.mydoterra.com/kathyskinner
    Balance, The Grounding Blend – oil of grounding, promotes a whole-body sense of relaxation. Begin your day by putting doTERRA Balance on the bottom of your feet for less stress throughout the day.

    Basil – oil of Renewal, supports those under mental strain.
    Apply it to the temples and the back of the neck to reduce feelings of tension.
    Console, The Comforting Blendoil of consolation,
     soothes emotional pain after periods of extreme stress. Smell directly from bottle or diffuse into room.
    PastTense, The Tension Blendoil of relief, helps reduce stress and anxious feelings and provide for grounding and balance of emotions. Apply to temples and back of neck.
    Serenity, The Restful Blendoil of tranquility, a unique blend that helps relinquish feelings of stress, anxiousness, and being overwhelmed. Smell directly from bottle or diffuse to help promote relaxation and decrease stress.
    Don’t have a Diffuser?
    Read my previous post for some natural “Stress Relieving Tips”
    Not all brands of essential oils are equal. Just because it may say ‘Pure’ on the label doesn’t mean it is, which is why I ONLY use
    doTERRA Certified Pure Therapeutic Grade Essential Oils.
    *NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    April 8, 2017 • Essential Oils, Mind Managing • Views: 314

  • Dealing with Emotional Eating

    Emotional hunger starts in your mind, not your body.

    When you’re happy, your food of choice could be steak or pizza, when you’re sad it could be ice cream or cookies, and when you’re bored it could be potato chips. Food does more than fill our stomachs — it also satisfies our feelings, and when you quench those feelings with comfort food when your stomach isn’t growling, well that’s emotional eating.

    Emotional eating is the practice of consuming large quantities of food — usually “comfort” or junk foods — in response to feelings instead of hunger. Experts estimate that 75% of overeating is caused by emotions.

    Many of us learn that food can bring comfort, at least in the short-term. As a result, we often turn to food to heal emotional problems. Eating becomes a habit preventing us from learning skills that can effectively resolve our emotional distress. When we are able to identify what triggers our emotional eating, we can substitute more appropriate techniques to manage our emotional problems.

    How to Tell the Difference

    There are several differences between emotional hunger and physical hunger:

    • Emotional hunger comes on suddenly; physical hunger occurs gradually.
    • When you are eating to fill a void that isn’t related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you’re open to other food options.

    emotional-eating-2

    • Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.
    • You’re more likely to keep eating, even when you are full, if you’re eating to satisfy an emotional need. When you’re eating because you’re hungry, you’re more likely to stop when you’re full.
    • Emotional eating can leave behind feelings of guilt or shame; eating when you are physically hungry does not.

    Identifying Triggers

    Businessman eating lunch at desk

    Stress – When stress is chronic, which happens a lot in our fast-paced world, it leads to high levels of the stress hormone, cortisol. This hormone triggers cravings for salty, sweet, and high-fat foods—foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief without even realizing it.

    Stuffing emotions – Eating can be a way to temporarily silence uncomfortable emotions, including anger, fear, sadness, anxiety, loneliness, resentment, and shame. While you’re numbing yourself with food, you can avoid the emotions you’d rather not feel.

    It’s important to keep in mind that while most emotional eating is linked to unpleasant feelings, it can also be triggered by positive emotions, such as rewarding yourself for achieving a goal or celebrating a holiday or happy event.

    Boredom or feelings of emptiness – Do you ever eat simply to give yourself something to do or as a way to fill a void in your life? emotional-eating In the moment, It fills you up and distracts you from underlying feelings of uselessness and dissatisfaction with your life.

    Childhood habits – Think back to your childhood memories of food. Did your parents reward good behavior with ice cream, take you out for pizza when you got a good report card, or serve you sweets when you were feeling sad?  Or maybe some of your eating is driven by cherished memories of baking and eating cookies with your mom, or gathering around the table with your extended family for a special home-cooked meal.

    will not eatSocial influences – It’s easy to overindulge simply because the food is there, everyone else is eating, or out of nervousness. Maybe your family or circle of friends encourage you to overeat.

     

    To identify what triggers excessive eating in you, Keep a food diary that records what and when you eat as well as what stressors, thoughts, or emotions you identify as you eat. You should begin to identify patterns to your excessive eating fairly quickly.

    In order to stop emotional eating, you have to find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. You need alternatives to food that you can turn to for emotional fulfillment.

    Alternatives to Emotional Eating  (If you would like more specific Essential Oil suggestions – email me, kathy@kathyskinner.com )Child-phone

    If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo. (Elevation Blend, Frankincense, any citrus oil)

    dancing-girl-highresIf you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk. (Lavender, Wild Orange, Lemon, Serenity Blend, Balance Blend, Breathe Blend)

    If you’re exhausted, treat yourself with a hot cup of green tea, take a bath, give yourself a 10-15 minute break of meditation/zoning out. (Lavender or Ylang Ylang with Lemon or Sandlewood)

    If you’re boredread a good book, watch a Hikingcomedy show, explore the outdoors, or turn to an activity you enjoy such as gardening, playing an instrument, scrap-booking, etc. (Wild Orange, Lime, Clove, Ginger, Lemongrass, Vetiver, Peppermint)

    glass of waterWait 5 minutes before you give in to a craving. Emotional eating tends to be automatic and virtually mindless. But if you can take a moment to pause and reflect when you’re hit with a craving, you give yourself the opportunity to make a different decision. All you have to do is put off eating for five minutes, have a glass of water if five minutes seems unmanageable. Don’t tell yourself you can’t give in to the craving; remember, the forbidden is extremely tempting. Just tell yourself to wait. While you’re waiting, check in with yourself. How are you feeling? What’s going on emotionally? Even if you end up eating, you’ll have a better understanding of why you did it. This can help you set yourself up for a different response next time. 

    Learn to accept your feelings-all kinds. Many time we think that the core problem is that we’re powerless over food, when actually, emotional eating stems from feeling powerless over your emotions. 

    Allowing yourself to feel uncomfortable emotions can be scary. You may fear that, like Pandora’s box, once you open the door you won’t be able to shut it. But the truth is that when we don’t obsess over or suppress our emotions, even the most painful and difficult feelings do subside and lose their power to control our attention. To do this you need to become mindful and learn how to stay connected to your moment-to-moment emotional experience. This can enable you to rein in stress and repair emotional problems that often trigger emotional eating.Healthy Habits

    Your life will be richer when you open yourself up emotionally. Our feelings help us understand and discover our deepest desires and fears, our current frustrations, and the things that will make us happy. 

    Supporting yourself with Healthy Lifestyle Habits will  help you to better be able to handle whatever life inevitably throws your way. Get suggestions in my Back to Basics blog post.

    How do you deal with emotional eating? Leave a comment below.

    Blessings for peace, joy & laughter,

    Kathy

    January 20, 2016 • Essential Oils, Healthy Hints • Views: 1558

  • Essential Oils to Use While Dealing With Clutter

    This is the 4th part in my 4 Part blogs on CLUTTER. While dealing with the the clutter, many new physical and emotional issues may arise. So let’s discover some ways to handle them or at least make them more manageable.

    It can take a while to tame our clutter areas and this in itself can affect our emotional and physical health. (Click HERE to learn MORE) While “Dealing with Clutter” (Click HERE to learn MORE) we can stir up dust causing allergies as well as buried emotions. And then of course there is acquiring the new habits to Maintain a Clutter Free Environment (Click HERE to Learn MORE)

    I have found there are many essential oils that can help with the physical, mental and emotional issues that pop up. Here is a list of essential oils I have found to be helpful.

    Essentials Oils to Use While Dealing With Clutter

    To Help Minimize the Dust in the Air – Respiratory  capsules, Respiratory Blend, Lavender, Lemon, Melaleuca, Protective Blend, Peppermint, or try Cleansing Blend which eradicates unpleasant odors and clears the air and protects against environmental threats

    (When the dust starts floating I reach for – 2 drops each of Lavender, Lemon & Peppermint in a shot glass with ½ ounce of water. Just take the shot orally. I usually follow it with 8 ounces of water. If the air is really heavy with dust, pollen, smoke, etc. I may need to have another shot in an hour or so and then I’m good to go!)    To purchase Retail or Receive Discounts click HERE or contact me at, Kathy@kathyskinner.com

    Promote Calm Feelings – Elevation the Joyful Blend, Frankincense, InTune the Focus Blend, Lavender, Peppermint, Serenity the Restful Blend

    Assist with Clear Breathing – Breathe the Respiratory Blend, Eucalyptus, Lavender, Lemon, OnGuard the Protective Blend, Lime, Oregano, Peppermint

    To Uplift Mood – Bergamot, Balance the Grounding Blend, any of the citrus oils, Elevation the Joyful Blend, Frankincense, Peppermint, Roman Chamomile, Rosemary, Serenity the Resting Blend, Wild Orange, Ylang Ylang

    Relieves Occasional Indigestion – Coriander,  Digestzen the Digestive Blend, Dill, Fennel, Ginger, Peppermint

    Enhance and sustain focus – Balance the Grounding Blend, Clary Sage, Frankincense, InTune the Focus Blend, Lavender, Rosemary, Serenity the Resting Blend, Vetiver, Ylang Ylang

    To Energize – Basil, Bergamot, Cinnamon, Citrus Blis the  Invigorating Blend, Elevation the Joyful Blend, Eucalyptus, Frankincense, Lavender, Lemon, Peppermint, Rosemary, Wild Orange

    Create a sense of calm and well-being – Balance the Grounding Blend, any of citrus oils, Joyful Blend, Focus Blend, Lavender

    Soothe Achy Muscles and Joints – Frankincense, Helichrysum, Myrrh, Basil, Eucalyptus, Ginger, Lavender, Peppermint, Wintergreen

    Improve Productivity – InTune the Focus Blend, Rosemary, Vetiver

    Promote a Positive Outlook – Bergamot, Balance the Grounding Blend, any of citrus oils, Elevation the Joyful Blend, Frankincense, Lavender, Melissa, Peppermint, Roman Chamomile, Rosemary, Serenity the Resting Blend, Ylang Ylang

    Calm Restlessness – Basil, Frankincense, Geranium, Lavender

    Improve Sleep – Clary Sage, Frankincense, Lavender, Serenity the Blend, Ylang Ylang

    Lessen Stress – Balance the Grounding Blend, Citrus Blis the Invigorating Blend, Clary Sage, Elevation the Joyful Blend, Frankincense, Geranium, Lavender, Marjoram, Patchouli, Serenity the Resting Blend, Wild Orange, Ylang Ylang

    NOTE:  There is a great difference in quality of essential oils, which is why I am very particular about which oils I use. To learn about differences click HERE or contact me at Kathy@kathyskinner.com

     I just love Elevation the Joyful Blend! 

    It is the essential oils of lavandin, tangerine, elemi, lemon myrtle, melissa, ylang ylang, osmanthus, and sandalwood flawlessly combined for an immediate and dramatic effect. I often wear it as a perfume on my pulse points and have found that it not only lifts my spirits and calms me but those around me as well.

    I have even put some on a cotton ball and taped it to the underside of a desk to lift up others sitting at the desk.Wool Dryer Balls 4

    Sometimes I will put it on my dryer balls so the aroma permeates our clothes in a subtle way. And because the oils are pure (not synthetic) we don’t have allergic reactions like when using dyer sheets.

    Visit my doTERRA website or contact me to make a purchase, receive Discounts and learn more. Kathy@kathyskinner.com

    If you have found essential oils helpful that I have not mentioned, please share in the comment section below!

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 3, 2014 • Essential Oils, Healthy Hints, Mind Managing • Views: 1328