Aromatherapy for Stress Management Course

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Aromatherapy for Stress Management Course teaches you how to use lavender essential oil on your body, in your bathroom and on your bedroom and car to help you feel relaxed and less stressed.

Aromatherapy for Stress Management Online Course Contents 

Introduction

What is Aromatherapy?

What are Essential Oils?

How are Essential Oils Extracted?

How do Essential Oils Work?

What are the Cautionary Measures for Using Essential Oils?

What are Carrier Oils?

Which Essential Oils Used in Stress Management?

Lavender Essential Oil

36 Lavender Essential Oil Recipes for Managing Stress

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 Aromatherapy for Stress Management Courses Online Excerpt 

WHERE DID AROMATHERAPY BEGIN?

Aromatherapy has been used by mankind for many centuries. The book of Exodus in the Bible records the instructions that God gave to Moses telling him to prepare a holy anointing oil by mixing liquid myrrh, sweet-smelling cinnamon, sweet-smelling cane, cassia and olive oil. (Exodus 30:22-25)

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WHAT ARE ESSENTIAL OILS (EOs)?

The characteristics of essential oils include:

1. Essential oils are essences extracted from plant material. For example lavender essential oil is extracted from the flowering tops of the lavender plant. 

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HOW CAN I USE LAVENDER ESSENTIAL OIL TO MANAGE STRESS?

1. Bath Gel. Add 150 drops (7.5 ml or 1 ½ teaspoons) of lavender essential oil to one cup (8oz or 250 ml) of unscented bath gel or liquid soap to create a relaxing bath gel for bathing or showering.

2. Body Scrub. Scrub the stress away by adding 150 drops (7.5 ml or 1 ½ teaspoons) of lavender essential oil to one cup (8 oz or 250 ml) of sweet almond oil or sunflower oil or any other carrier oil. Then mix it with ½ cup of Epsom salts or brown sugar or white sugar. Rub if all over your body to remove the dead skin cells then rinse it off to reveal baby soft skin.

3. Body Splash. Add 150 drops (7.5 ml or 1½ teaspoons) of lavender essential oil to one cup (8 oz or 250 ml) of distilled water in a spray bottle and use it to spray your body whenever you need to refresh and relax. 

Basic Christian Stress Management Course

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The Basic Christian Stress Management Course is a self paced training course that teaches you how to manage stress effectively by combining Christian Biblical principles and medical relaxation techniques with aromatherapy which uses natural essential oils for their healing benefits.


EXCERPT
Biblical Tip #1 Pray
The first thing that you should do when you are faced by any stressful situation is to pray and ask God what you should do about it. Seek His direction first and Do not be wise in your own eyes. (Proverbs 3:7) Even in an emergency, cry out to Him for He says, Call to Me, and I will answer you, and show you great and mighty things, which you do not know (Jeremiah 33:3)and these fresh insights will help you make more constructive decisions.

As you pray for your stressful situation, you have to pray with the confidence that God is listening to you and He will answer your prayers. Pray confident of His help because the Bible assures us that We do not have a High Priest who cannot sympathize with our weaknesses, but was in all points tempted as we are, yet without sin. Let us therefore come boldly to the throne of grace, that we may obtain mercy and find grace to help in time of need. (Hebrews 4: 15-16)

Therefore, even if you are the only one praying for yourself and even if you have made many big mistakes, you can still pray with confidence and God will listen because He is merciful and He will help you in your hour of need.

In addition, remember that He cares for you and you do not have to develop migraines from carrying mental burdens that are too heavy for you because all you have to do is to Cast your burden on the Lord, and He shall sustain you. (Psalm 55: 22)

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Medical Tip #1 Breathe Deeply
Abdominal breathing or diaphragmatic breathing or deep breathing is one of the fastest and easiest way to counter act the body’s stress response.

Abdominal breathing has been found to be effective in reducing muscle tension and heart rates which increase when someone is stresses.

It has also been found to be beneficial in the management of stress related headaches, fatigue and panic attacks.

Abdominal breathing is a very simple relaxation technique as all you have to do is to loosen your clothing, lie down in a quiet and place your hand on your abdomen.

Take a deep breath through your nose until you feel your abdomen rising, hold your breath for a few seconds and then exhale completely until your abdomen falls. Repeat several times and you will begin to feel relaxed.

If you are not able to lie down, you can also breathe deeply while standing up or sitting down as it is also a discrete relaxation technique that can be practiced at anytime and in any place whenever and wherever stress strikes whether in the office or at home or in a traffic jam or in the middle of an argument.

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Aromatherapy Tip #1 Inhale essential oils
Aromatherapy is the use of essential oils for their healing benefits. These essential oils have been used for centuries for we can see God telling Moses to prepare a holy anointing oil by mixing liquid myrrh, sweet-smelling cinnamon, sweet-smelling cane, cassia and olive oil in Exodus 30:22-25.

Lavender essential oil is the most effective essential oil for stress management. To inhale it for stress relief you can:
1. Scented Balls
Add 5 drops of lavender essential oil to your handkerchief or a cotton ball and sniff it throughout the day.

2. Scented Pillow Balls
Add 3 drops of lavender essential oil to a cotton ball and put it inside your pillow case to relax your way to dreamland.

3. Relaxing Linen Spray
Add 100 drops (5 ml or 1 teaspoon) of lavender essential oil to 1/5 cup (1.6 oz or 50ml) of distilled or plain water and use it as a linen spray for your bed sheets for relaxful sleep.

Note that, you should always conduct a skin patch test before using a new essential oil by applying the diluted essential oil to the inner aspect of your elbow and bandaging it for 24 hours to see if you will develop an allergic reaction.

Top 15 Home Spa Products Part 4

13. Linens and Bed Accessories include:

• Linen bed sprays especially those with lavender essential oil
• Lavender eye pillows

14. Home accessories include:

• Bath caddy
• Bath mats

15. Spa gifts include:

The perfect spa day gifts are those that will enhance your relaxation experience and those that can be used later on to help you relax as they remind you of your wonderful experience during your spa day. These include:

• Spa gift vouchers
• Spa gift sets

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Top 15 Home Spa Products Part 3

9. Books to Read include:

• The Bible
• Inspirational books such as Sisterhood of Faith: 365 Life-Changing Stories about Women Who Made a Difference by Shirley Brosius and Chicken Soup for the Christian Woman's Soul: Stories to Open the Heart and Rekindle the Spirit by Jack Canfield

10. Books to Write on include:

• Journals
• Workbooks such as The Relaxation & Stress Reduction Workbook by Martha Davis and The Christian Life Profile Assessment Tool Workbook: Discovering the Quality of Your Relationships with God and Others in 30 Key Areas by Randy Frazee 

11. Spa Cuisine to Eat includes:

• Whole grain bread
• Lean meats such as chicken breast or turkey

12. Spa Cuisine to Drink includes:

• Pure drinking water
• Herbal teas such as chamomile and passionflower teas

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Top 15 Home Spa Products Part 2

5. Ingredients for natural homemade beauty products include:
• Oatmeal
• Honey




6. Candles include:
These can be in different shapes and sizes from pillar candles to votive candles and floating candles. Choose the natural candles with cotton lead free wicks such as:
• Soy candles
• Beeswax candles


7. CDs and DVDs include:
• Praise and worship CDs and DVDs
• Christian meditation CDs and DVDs




8. Electronics include:
• Facial massagers and foot massagers and back massagers
• Facial sauna

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Top 15 Home Spa Products Part 1

There are 15 groups of Home Spa Products to perfect your Home Spa Day.


1. Bath Products include:
• Bath salts
• Bubble baths and bath gels
• Natural hand made soaps and shampoos



2. Bath Accessories include:
• Body brushes such as a long handled natural bristle bath brush
• Loofah
• Exfoliating back scrubbers and exfoliating bath gloves



3. Body and Hair products include:
• Body lotions and body creams and body butters
• Hair conditioners
• Essential oils such as relaxing chamomile essential oil and sinus clearing, mentally stimulating eucalyptus essential oil.




4. Body accessories include:
• Manicure and pedicure implements
• Nail polish and nail varnish remover
• River rocks for hot stone massages

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Top 10 Things To Do To Prepare For The Home Spa Day Party Part 3

7. Prepare a shopping list of the items that you do not have and those you won’t prepare in your home for the Home Spa Day Party. For example you may find that you need to buy the:
• Lavender essential oil and foot massager for the manicure and pedicure
• soothing music CDs for listening




8. Surf websites that offer shopping deals on the home spa products that you will need for the Home Spa Day Party activities and then decide whether to shop online or at your nearest mall depending on the price differences, shipping times and convenience.

9. Make the appointments you need to make for the Home Spa Day Party activities such as:

• Booking a professional massage therapist for the massage
• Borrowing Christian mediation CDs from the library for the mediation




10. Prepare the products you will need for the Home Spa Day Party activities such as the:
• bath salts by for the aromatherapeutic bath mixing 1 cup of coarse sea salt with 1 cup of olive oil and 10 drops of lavender essential oil
• Scripture cards for the mediation by writing the Scriptures you will meditate on on small note cards

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Top 10 Things To Do To Prepare For The Home Spa Day Party Part 2

4. Check the items you already have in your home that you will use for the Home Spa Day Party activities. For example you may find that:

• You may have a pen but don’t have the journal for journaling
• You may have the soothing music CDs and towels but don’t have the Chamomile essential oil, bath salts and beeswax candles for the aromatherapeutic bath

5. Check the items that you will prepare at home for the Home Spa Day Party activities. For example you may decide to prepare the:

• bath salts for the aromatherapeutic bath
• Scripture cards for the mediation

6. Prepare a shopping list of the items that you do not have and those you won’t prepare in your home for the Home Spa Day Party. For example you may find that you need to buy the:

• Chamomile essential oil and beeswax candles for the aromatherapeutic bath
• lavender essential oil and hire a professional massage therapist for the massage

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Relaxation Techniques for Stress Management Course

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Relaxation Techniques for Stress Management Courses Online Description
The Relaxation Techniques for Stress Management is one of the simplest stress management courses online. This course teaches you how to manage stress using easy to learn relaxation techniques. It also helps you teaches you how to establish daily morning and evening as well as weekly relaxation routines so that you can incorporate these relaxation techniques into your lifestyle.

This Relaxation Routines for Stress Management online course consist of 3 lessons with informative notes and videos. Each lesson ends with optional review questions and practical applications.

It is also one of the self paced stress management courses online and therefore it will not stress you with deadlines. Links have also been provided for additional information and to to help you obtain some of the items discussed in the course.

Relaxation Techniques for Stress Management Courses Online Objectives
1. Learn the benefits of practicing relaxation techniques regularly

2. Learn how to perform 10 simple relaxation techniques

3. Learn how to establish daily and weekly relaxation routines

Relaxation Techniques for Stress Management Courses Online Outline
Lesson 1
Benefits of Practicing Relaxation Techniques

Lesson 2

Top 10 Relaxation Techniques

Lesson 3

Establishing Relaxation Routines

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Relaxation Techniques for Stress Management Courses Online Excerpt

LESSON 1

Benefits of Relaxation Techniques

Relaxation techniques are a central component of effective stress management since they can counter the body’s stress response by activating its relaxation response and thus reduce the symptoms of stress that may develop when someone is in a stressful situation.

As a result, relaxation techniques are very beneficial to the body as they are able:

1. Lower blood pressure

2. Lower the heart rate

3. Lower the respiration rate

4. Reduce muscle tension

5. Improve concentration

6. Help one sleep better

7. Release endorphins help a person feel good 

Top 10 Things To Do To Prepare For The Home Spa Day Party Part 1

There are 10 things that you can do to prepare for the perfect Home Spa Day Party. These include:


1. Schedule the Home Spa Day Party on a day when you are totally free from all commitments so that you can focus on yourself and on relaxing without distracting responsibilities. You can do that by:
• Taking official leave for that day from your job
• Making advance child care and elder care appointments




2. Prepare a list of the activities you will engage in during the Home Spa Day Party. These can include:
• Journalling
• Taking an aromatherapeutic bath



3. Prepare a list of the items you will need for those Home Spa Day Party activities. These can include:
• A journal and pen for journaling
• Chamomile essential oil, bath salts, soothing music CDs, beeswax candles and towels for the aromatherapeutic bath

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Top 5 Benefits Of Creating A Home Spa

The top 5 benefits of creating a Home Spa include:


1. A Home Spa helps prevent physical illnesses
Physical stress related illnesses are more likely to develop when one goes through long periods of uninterrupted stress. Taking regular relaxation breaks in your Home Spa therefore reduces your chances of developing these illnesses.


2. A Home Spa helps prevents mental burnout.
A Home Spas encourages you pull aside and rest your engine for a few hours as your recharge your batteries. It stops you hurtling down the highway of life until you hurt yourself and mentally burn out.


3. A Home Spa offers a private refuge
A Home Spa provides you with a private refuge in your “public” home where you can go and lick your public wounds in private.


4. A Home Spa is a budget friendly spa
It costs much less to retreat into your private sanctuary than to check into a day spa.


5. A Home Spa is always open
You do not need to make detailed bookings and advance appointments for a relaxation session. All you need to do is to check into your bathroom and close the door.

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Top 5 Characteristics Of The Perfect Home Spa

The Home Spa is a vital component of any stress management program. This is because when life is stressing you and treating you badly, you need to counter the stress by treating yourself very well. 


The Home Spa enables you to do this by providing a place where you can pamper yourself privately. In so doing, the Home Spa also helps you side step the medical and behavioral illnesses that arise from uninterrupted stress.

The top 5 characteristics of the perfect home spa that you should take into consideration when creating your own home spa are:

1. The Home Spa should be a private refuge.

Choose a room within your home or part of a room where you can retreat for some alone time behind closed doors. If you can’t claim the entire room to yourself, partition it for privacy. If you can’t claim the entire room to yourself all the time, designate the time when that certain “public” room within your home becomes your “private” refuge. 

2. The Home Spa should be a place where you can relax physically.

Therefore, choose a room where you can rest and refresh your physical body. To modify an existing room for physical relaxation, you can:

• Add a chair with comfortable cushions in comforting cream

• Rid your spa space of environmental stress by fixing the clogged drain, moldy bathtub, jammed door or any other irritation as it may hamper relaxation.

3. The Home Spa should be a place where you can relax mentally.

Therefore, choose a room where your mind can rest. To modify an existing room for mental relaxation, you can:

• Get rid of clutter because it creates chaos making it hard for one to relax. Give away the things you don’t use to charities and friends or throw them away. Store the valuable items in cute containers.

• Decorate your spa space with curtains or wall hangings of lush green landscapes
since green is said to bring a sense of calm.

4. The Home Spa should be a place where you can recharge spiritually.

To modify an existing room so that if becomes a spiritual sanctuary, you can:

• Add a table for your Bible, prayer books and meditation CDs.

• Bring speakers into the room so that you can listen to soothing songs and meditation
CDs as you relax in there.

5. The Home Spa should fit into your budget.

To ensure your Home Spa fits into your budget you can:

• Choose products that are in your price range so that they do not stress you financially

• Save to buy pricier items

Finally, after creating your perfect Home Spa, schedule personal pampering time to enjoy it. Isolate at least one hour each week when you can isolate yourself and take care of your physical, mental, emotional and spiritual well being. Choose the time of the day when you are least likely to be disturbed.

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Tips How To Make The Home Spa Spiritually Rejuvenating

There are 8 things that you can do to make your home spa a space where you can be spiritually rejuvenated. These include:

1.  Ensure the home spa is personal sanctuary where you can expose your raw emotions as you ask Jesus to help you deal with them. If you do not have a space in your home that you do not share with anyone, schedule to use whatever room is available as your personal sanctuary when your housemates are not using it.

2. Add a table to your at home spa where you can store your Bible, prayer books, self-help books, inspirational books and motivational books within easy read.

3. Add a CD rack where you can store your meditation CDs, CDs of soothing relaxation songs and your favorite praise and worship music.

4. Bring speakers into the home spa so that you can listen to soothing songs and mediation CDs as you relax in there. 

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Christian Home Spa Party Day Activities Part 8 Exercise & Fast

1. Exercise aerobically

Aerobic exercises clear your mind and increase the release of endorphins which are the body’s feel good hormones. 

2. Weight bearing exercises

If you enjoy lifting weights, you can spend a few minutes engaged in this Home Spa Day activity since these exercises demand your total concentration and take your mind off your stressors.

3. Have a news fast

Don’t listen or watch the news from any news channels as it a source of stress.   

4. Have a mail fast

Don’t check your email or postal mail on your Home Spa Day. 

For more info on Home Spas read How to Create a Christian Home Spa and
 visit Christian Home Day Spa.

Christian Home Spa Party Day Activities Part 7 Watch, Hobby, Eat & Read

1. Watch comedy

Schedule a clean comedy hour to indulge in a fun Home Spa Day activity as you watch DVDs of your favourite comedians since a merry heart is just as good as medicine (Proverbs 17:22).   

2. Complementary hobbies

Spend around an hour indulging yourself in this fun Home Spa Day activity as you engage relaxing leisure pursuit that you enjoy pursuing and that complement your job so as to annihilate stress . 





3. Eat spa cuisine

Consume petite healthy meals and snacks throughout your Home Spa day. Your spa day cuisine can include slices of fresh fruit and raw vegetables, whole grain sandwiches and dark chocolate desserts. 

4. Read

Reading is a effortlessly relaxing Home Spa Day activity. You can read your Bible to receive instruction in wisdom, justice, judgment and equity. (Proverbs 1:2-3) 

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Christian Home Spa Party Day Activities Part 6 Listen, Bond, Celebrate & Bask

1. Listen to music

Music has the power to pacify, soothe and raise your spirits. Therefore, tune out your stressors by listening to slow tempo tunes.

2. Bond

Bonding through sharing is another emotionally strengthening Home Spa Day activity. Therefore, take time to bond with your loved ones since two are better than one, because they have a good reward for their labor and if one falls, their companions will lift them up. (Ecclesiastes 4:9-10) 

3. Celebrate

Consider celebrating your bond or concluding your spa day with this fun Home Spa Day activity. Bring out the chilled fruit juice and toast yourself to a fruitful future.

4. Bask

If the weather permits, apply sunscreen and head off to enjoy the sun’s rays since exposure to sunlight increases the levels of serotonin in your body which imparts a feeling of calmness, relaxation and emotional well being. 

For more info on Home Spas read How to Create a Christian Home Spa and visit Christian Home Day Spa.

Christian Home Spa Party Day Activities part 5 Drink, Nap, Stretch & Praise God

1. Drink

Sip healthy drinks such as pure water, soothing chamomile tea, fresh fruit juices, yummy yogurt and comforting chicken soup throughout your Home Spa day to keep you well hydrated. 

2. Nap

Take a powernap whenever you begin struggling with drowsiness during your spa day and you will wake up refreshed. 

3. Stretch 
Stretching exercises are a perfect Home Spa Day activity because they help muscles relax by reducing stress induced muscle tension. 

4. Praise God

Towards the end of your spa day, schedule time to sing since singing reduces tension and helps you relax. Singing praises is even more potent for it can break your stressful chains like it did for Paul in Acts 16 because God is enthroned in praises. (Psalm 22:3) 


  


For more information on Home Spas read How to Create a Christian Home Spa and visit Christian Home Spa Day Activities.