Scents & Sensibility: How to Manage Stress

Top Lifestyle Tips Using Natural Remedies

As an aromatherapist, my job is to primarily work with essential oils and raw materials. However, in my practice, I prefer to use a well-rounded blend of both natural materials and lifestyle changes. Lifestyle changes are so important to consider when looking at most, if not all, health issues people face today- and considering how one lives their daily lifestyle can determine whether or not something using essential oils will even help. 

For example, if someone comes to me wanting me to make an inhaler to combat insomnia, but is drinking an energy drink at 1 am, is there much of a point in sleep remedies? In my experience, no. If someone is struggling with insomnia, I want to see what I can do to help them set themselves up for success- which means making sure the essential oils have a chance to actually work! 

Because of this caveat to using natural remedies, a lot of people tend to get frustrated when their roll on isn’t seeming to do much for them. In turn, they’re turned off from using them and begin turning to harder substances.

I remember being in high school dealing with a long-term issue with insomnia. I went to the doctor, and got prescribed a controlled medication for sleeping. It worked, but at what cost? I didn’t do anything to help my lifestyle. I relied merely on a drug with addictive potential to achieve something I could’ve fixed with a couple of simple adjustments to my everyday life. It’s funny, because as soon as I realized this, I created a solid nighttime routine and haven’t had to take that drug since. 

With all this being said, I emphasize heavily improving lifestyles while using my products. By having a well-rounded approach, these natural remedies have a much higher chance of working with minimal effort, especially over time! Your body wants to work well for you, let’s get it balanced out! 

Without further ado, here are my top tips for managing stress on a day-to-day basis!

Using Aromatherapy

Of course, I need to start off with my favorite topic- essential oils. Essential oils aren’t just a wellness trend — they’ve been used for centuries to support emotional balance. Research shows that oils like lavender, bergamot, roman chamomile, and sweet orange can influence the part of the brain that regulates mood and stress.

Why it works: Compounds like linalool and linalyl acetate (found in lavender) can reduce the activity of stress-related neurotransmitters, lowering heart rate and calming the nervous system.

How to use it:

• Diffuse 4–6 drops in a water-based diffuser while you work or wind down at night.

• Make a personal inhaler and keep it in your pocket or purse for on-the-go moments.

• Dilute with a carrier oil (like jojoba or fractionated coconut oil) and apply to your wrists, behind your ears, or over your heart for quick emotional support.

I do have some stress relief products available on my storefront, and if you’re local to Salem, I offer local pickup as well here!

Five-Minute Breathing Breaks

Breathwork is one of the fastest ways to tell your body, “Hey, we’re safe. You can relax now.” Shallow breathing can actually signal to your brain that you’re in danger, keeping you in fight-or-flight mode.

Try this:

• Sit comfortably and inhale deeply through your nose for a count of 4.

• Hold your breath for a count of 4.

• Exhale slowly through your mouth for a count of 6.

• Repeat for 5–10 rounds.

This activates your parasympathetic nervous system, which is responsible for rest and digestion. Bonus: it’s free and you can do it anywhere — at your desk, in the car, or even in the bathroom during a busy day.

Herbal Teas for Evening Wind-Down

Herbal teas are a gentle way to relax your body and mind at the end of the day. Chamomile is the classic choice, but herbs like lemon balm and passionflower have also been studied for their ability to support the GABA receptors in the brain, promoting calm and better sleep.

Make it a ritual: Choose a favorite mug, slow down as you steep your tea, and sip mindfully. This signals to your brain that it’s time to transition out of “go mode” and into rest.

Move Your Body (Even a Little!)

Movement is a powerful stress-buster because it burns off excess stress hormones like cortisol and releases feel-good endorphins. You don’t need a full workout — just get your blood flowing.

Simple ideas:

• Take a 10-minute walk outside (bonus if you leave your phone behind!).

• Stretch for 5 minutes before bed.

• Put on a favorite song and dance it out in your kitchen — yes, really!

Regular movement helps you process the stress of the day and improves your sleep quality, which lowers stress levels even more.

Gratitude & Journaling

Our brains are wired to focus on what’s wrong — it’s part of how we stay safe. But that negativity bias can increase stress over time. Writing is a simple, effective way to shift your mindset.

Quick practice:

• Write down 3 things you’re grateful for each night.

• Spend 10-15 minutes journaling about what’s on your mind — even messy, unedited thoughts can lighten your mental load.

This helps reframe your day and signals to your brain that there are still good things happening, which can lower stress and improve resilience.

DIY Recipes to Try

DIY Stress Relief Roller - shelf life: 6 mos - 1 year

• 10 mL roller bottle

• 2 drops lavender

• 2 drops sweet orange or bergamot

• 1 drop roman chamomile

Fill the rest with jojoba or fractionated coconut oil. Roll onto wrists or the back of your neck anytime you need a calm reset.

DIY Stress-Relief Room & Linen Spray - shelf life: 2 weeks

• 2 oz glass spray bottle

• 1 tbsp witch hazel or vodka (helps oils disperse)

• 10 drops lavender essential oil

• 6 drops sweet orange essential oil

• 4 drops frankincense essential oil

• Distilled water to fill

Add witch hazel or vodka to your spray bottle. Drop in the essential oils. Fill the rest of the bottle with distilled water. Shake well before each use. Mist onto pillows, sheets, or around your room to create a calm, grounding atmosphere.

If you’re an essential oil lover already and want a BUNCH more self-care recipes, here’s a link to my ebook where I created a 30 day plan to help ground, calm, and reduce stress in your life with aromatherapy. 

Stress is something we can’t always eliminate quickly-  but we can manage it in healthy, natural ways. The key is consistency: small habits practiced regularly work better than occasional big efforts. Start with just one of these tips this week and notice how you feel! 

And, as always, if you need a one-on-one session with me to tackle an issue in your life, here’s where you can book a consultation with me- with a custom formulation included! 

See you next week!