Adaptiv System Challenge
for emotional health and mental wellness
Welcome!
Grab your workbook here to follow along with the daily checklists and activities to keep you on track to Emotional Wellness and working with Adaptiv and other tools for your daily routine.
Check back each day for both daily prompts and be sure to leave a comment in the Contact Form when you're done!
POST #1.1 - WELCOME INFO AND WELLNESS ASSESSMENT
Welcome to the 10 day Adaptiv Emotional Wellness Challenge. I am SO glad you’re here! One of the most important things in any journey is a starting and ending point. Although your doTERRA journey will never be totally over, we want to establish a base point and give you some framework to measure your progress with this challenge. Please turn to page 5 in your workbook and fill out the Wellness Assessment at the top of the page. Be sure to leave the bottom one blank (it’s identical) and we will come back to that one on day 10. Every day during this challenge, we are going to provide you with some choices for your daily activity. Every day there will be a journal prompt, a meditation, or a positive affirmation. Please choose one to complete for the day. Feel free to make some notes about how you felt completing the exercise in the notes section on your daily checklists (find these on pages 6-15 of your workbook). We can't wait to share this amazing info with you over the coming days!
DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=8Xdwr4cRTVA
DAILY JOURNAL PROMPT SUGGESTION: Describe a person or thing that cheers you up when feeling down. Why does this make you happy? Describe the feelings you sense in your body when you are happy.
DAILY AFFIRMATION STATEMENT: I Love Myself For Who I Am, I Don’t Need To Change To Be Loved Or Love Myself. (Write this on a post-it and post somewhere you will see it frequently throughout the day.) Negative thinking can rapidly turn into negative self-talk. You might look in the mirror and think you aren’t good-looking enough, smart enough, friendly enough, or any other “enough” self-description. Instead of focusing on what you think isn’t good enough, focus on loving yourself for who you are right now. Yes, you might plan to improve your appearance, lose weight, make more friends, take classes, and so on, but you need to love yourself regardless of your current circumstances for any of it to make a difference in how you feel.
POST #1.2 - GET READY CHECKLIST
We are getting ready to wrap up day one. Let’s just recap so we can all be on the same page as we continue to move forward in the challenge. Today you should have completed:
- All of the items on your day one checklist
- Drank at least 8 full cups of water
- Completed your daily journal, affirmation statement, or meditation
- Completed your day one wellness assessment
Every day going forward you will have a fresh daily checklist to use. Keep those handy so you don't slip out of your new routine. The checklist, water consumption, and daily mental wellness suggestions will be a part of every day. How are you feeling so far after day one? Excited for what’s to come?
POST #2.0 - WHAT IS ADAPTIV?
Good morning! Welcome to day 2! Today let’s talk a bit about what Adaptiv is. This 3 piece system is a toolbox to help the body and mind stay balanced during life’s stressful moments. The oil blend in 15ml and Touch Roller have been formulated with a proprietary blend of our best, most soothing oils for those stressful, tense, or anxious moments that life tends to throw us all. The difference between someone who has a healthy mental outlook and one who does not is the way we handle those situations. Adaptiv is here to be a tool to help you cope with the chaos. Adaptiv Capsules combine clinically studied botanicals with a blend of essential oils to help manage the effects of stress and anxious feelings*. As the perfect complement to the Adaptiv Capsules, the essential oil Calming Blend is the answer during life's most demanding moments. Diffuse or roll on to promote feelings of calm confidence. Use the Adaptiv Capsules and its companion essential oil blend to help create a sense of balance and adapt to every situation. I invite you now to roll some Adaptiv on and complete your daily wellness activity!
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=MR57rug8NsM
- DAILY JOURNAL PROMPT SUGGESTION: One of the best experiences of my life was… I am grateful for that experience because…
What is something wonderful that happened to you and why do you feel that way about it?
- DAILY AFFIRMATION STATEMENT: I Deserve Happiness (Write this on a post-it and post somewhere you will see it frequently throughout the day.)
This is one of the daily affirmations that everyone should say every day. Too many times, people get bogged down in their own troubles and forget that they deserve to be happy. If you can get out of a troubling situation, then do so. You are entitled to follow your desires when it comes to what type of job you have, where you live, what you spend your free time doing, and who you are in a relationship with. If you are unhappy with any of the choices you’ve made, consider what you can do to change them.
POST #2.1 - BLEND BREAKDOWN
The Adaptiv oil blend is composed of a couple main ingredients - Wild Orange, Lavender, Copaiba, Spearmint, Magnolia, Rosemary, Neroli, and Sweetgum. These oils are known for their soothing capabilities on the body and mind. They help with stress, tension, anxious thoughts, mood uplifting, and more. Adaptiv essential oil blend is great to help support you when you need to adapt to chaotic or stressful environments, change, loss of tranquility, overthinking, lack of focus, stress, mood swings, and more. So far, how are you liking using Adaptiv as part of your daily routine?
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=MR57rug8NsM
POST #3.0 - HOW DO THE CALMING CAPSULES WORK?
The Adaptiv Calming Blend Capsules are meant to be a complementary product to be used in combination with the Adaptiv essential oil blend. When used together you get a synergistic effect which provides soothing comfort to the body and mind. The capsules are a specific blend of essential oils and plant botanicals that can be used to promote relaxation and empower and encourage you when dealing with stress and changing or chaotic environments. Let’s review some of the main ingredients and how they benefit and support your body. Don’t forget to read through this WHOLE post to the bottom so you can also find your daily mental wellness activity suggestions.
- Lavender Oil: Known to be calming and relaxing, promotes restful sleep and eases emotional tension
- Coriander Oil: Eases stomach upset and balances blood sugar (both can be negatively impacted in times of high stress) also promotes feelings of relaxation
- Wild Orange Oil: Contains stress protective antioxidants and has anti- inflammatory properties, calms emotionally based stomach upset as well as provides an energizing, mind-uplifting boost
- Fennel Oil: Curbs cravings for sweets (often associated with mental stress and fatigue) soothes digestive upset, helps to balance the blood sugar
- Sceletium Root Extract: A unique phytochemical that spurs alert (non- drowsy) serenity, supports healthy emotional responses to everyday stressors, stimulates production of mood stabilizing hormones, improves cognitive function while combating occasional nervousness, promotes sense of wellbeing
- GABA: A quieting neurotransmitter, promotes relaxation through natural comforting effects, helps reduce apprehension and fear by decreasing neuronal excitability, moving the brain and body into a lower gear by lowering activity of neural cells and central nervous system
- Ahiflower Seed: Superior omega rich oil, contains higher quality and quantity of omegas than any other seed oil, known for capacity to help maintain self-confidence, emotional stability, and positive attitude while reducing restlessness
Did you learn anything cool today about the Adaptiv Capsule ingredients? Were there any that surprised you or that you had never heard of before?
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=MR57rug8NsM
- DAILY JOURNAL PROMPT SUGGESTION: List 5 things you are grateful for today. It doesn’t matter if these are small things. List them. This prompt will help you recognize all that is positive. Bonus Activity: Write 6 or more things you are grateful for today.
- DAILY AFFIRMATION STATEMENT: I Am Strong and Capable. (Write this on a post-it and post somewhere you will see it frequently throughout the day.) You might think that you’re not able to handle tough situations, but you are. Everyone has been through difficult moments in their lives and you are no exception. Think about what you have gotten through so far. None of it has crushed you; you are still standing. You are strong and capable of getting through whatever life throws at you, and it doesn’t hurt to remind yourself of that truth during your daily affirmations.
POST #3.1 - GABA FOR EMOTIONAL HEALTH
We learned a lot this morning about some of the main ingredients in the Adaptiv Calming Blend Capsules but there is one ingredient in particular that we really want to dig into, and that is GABA or Gamma-Aminobutyric acid. GABA is actually a natural amino acid produced by the brain. Sometimes we need a little extra or our body might not be producing enough. GABA functions as a neurotransmitter, facilitating communication among brain cells. GABA’s big role in the body is to reduce the activity of neurons in the brain and central nervous system, which in turn has a broad range of effects on the body and mind, including increased relaxation, reduced stress, a more calm, balanced mood, alleviation of pain, and a boost to sleep. GABA is the body’s most important inhibitory neurotransmitter, which means it lowers the activity of neural cells in the brain and central nervous system, having the effect of moving the brain and the body into lower gear. By inhibiting neural activity, GABA facilitates sleep, reduces mental and physical stress, lowers anxiety, and creates a calmness of mood. GABA also plays an important role in regulating muscle tone. In combination with glutamate, the body’s most important excitatory neurotransmitter, GABA is an important contributor to the body’s overall mental and physical homeostasis, or balance. When someone has low GABA levels many issues can arise such as:
- Anxiety
- Chronic stress
- Depression
- Difficulty concentrating and memory problems
- Muscle pain and headaches
- Insomnia and other sleep problems
- Low GABA activity is also associated with substance use disorders
As you can see, GABA plays a huge role in the effectiveness of the Adaptiv Capsule supplements and provides many benefits to your mental wellbeing.
POST #4.0 - WHEN LIFE GIVES YOU LEMONS
During this challenge we have asked you to consume at least eight 8oz glasses of water per day. You might be asking yourself why we are talking about water consumption in a mental wellness challenge. We will get to that later today. In your water we also have been asking you to add your Lemon essential oil to every glass you drink. But why? Lemon offers many health benefits to your body when consumed including supporting kidney and gallbladder health. It also supports a healthy and cleansed lymph system, reduces edema and water retention, soothes digestive upset, and can help with concentration. One of the most important reasons we have you consuming Lemon oil, though, is that it's been studied and has been shown that ingestion of Lemon essential oil containing components such as limonene and citral alleviates both physical and psychological stress. Crazy right?! So that Lemon in your water isn't just to make it taste better, it's actually good for your mental health, too! Sip on your Lemon water while you complete your daily mental wellness activity prompt this morning.
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=OCorElLKFQE
- DAILY JOURNAL PROMPT SUGGESTION: Describe your favorite moment from yesterday. What was it and why is it your favorite moment? When we focus on small moments, we recognize the importance of each day. Think about the day you are having now. What has been special to you?
- DAILY AFFIRMATION STATEMENT: How I Feel Matters. (Write this on a post-it and post somewhere you will see it frequently throughout the day.) You need to honor your feelings and do what makes you happy, generally speaking. If you feel that something is affecting you negatively, cut it out of your life. If you enjoy a certain hobby or activity, as long as it’s not self-destructive, go ahead and continue to make time for it. How you feel should matter to you and you should make the choices that help you feel great.
POST #4.1 - DEHYDRATION IS MAKING YOU DEPRESSED
So Lemon in your water can help stabilize your mood. Great! But what about the water itself? There is no way just a glass of water can improve my stress and outlook on life, right? WRONG! Every system in the human body counts on water to function, and the brain is no exception. In fact, about 75 percent of brain tissue is water. Research has linked dehydration to depression and anxiety, because mental health is driven primarily by your brain’s activity.
Long story short, dehydration causes brain function to slow down and not function properly. It is important to think of water as a nutrient your brain needs and how dehydration contributes to depression.
Depression is a complex mental illness that has many moving parts in the inter-functionalities between your brain and body. Though it would be overly simplistic to say that dehydration is a direct cause for all types of depression, dehydration and depression are causally connected in many ways; in fact, one resulting symptom of chronic dehydration actually turns out to be depression.
Dehydration causes depression in at least three ways:
- Dehydration Saps Your Brain’s Energy. Dehydration impedes energy production in your brain. Many of your brain’s functions require this type of energy, become inefficient, and can even shut down. The resulting mood disorders that result from this type of dysfunction can be categorized with depression. Social stresses such as anxiety, fear, insecurity, and ongoing emotional problems – including depression – can be tied to not consuming enough water to the point that your brain’s tissue is affected.
- Dehydration impedes your brain’s serotonin production. Depression is frequently related to subpar levels of serotonin, which is a critical neurotransmitter that heavily affects your mood. Serotonin is created from the amino acid tryptophan, but sufficient water is needed. Dehydration can also negatively impact other amino acids, resulting in feelings of dejection, inadequacy, anxiety, and irritability.
- Dehydration increases stress in your body. Stress is one of the most prominent contributing factors to depression, along with a sense of powerlessness and inability to cope with stressors. Dehydration is the number one cause of stress in your body. In fact, it’s a self-perpetuating cycle: dehydration can cause stress, and stress can cause dehydration. When you’re stressed, your adrenal glands produce extra cortisol, the stress hormone, and under chronic stress, your adrenal glands can become exhausted resulting in lower electrolyte levels. Drinking sufficient water can help reduce the negative psychological and physiological impacts of stress.
Dehydration and anxiety
As with depression, dehydration rarely causes anxiety by itself, but not drinking adequate water puts you at risk for increased anxiety symptoms now, and possibly the development of higher anxiety levels in the future. In short, dehydration causes stress, and when your body is stressed, you experience depression and anxiety as a result. Therefore, you want to ensure you are properly hydrated daily, especially if you are naturally anxiety-prone.
Water has been shown to have natural calming properties, likely as a result of addressing dehydration’s effects on the body and brain. Drinking enough water is an important step in managing your anxiety. Even if you’re not experiencing anxiety, drinking sufficient water can create feelings of relaxation.
Dehydration and panic attacks
Panic attacks are common results of high anxiety caused by dehydration. Panic attacks typically have physical triggers, and one of those triggers is dehydration. When dehydration occurs, if you’re prone to panic attacks, you can easily begin to panic, even to the point of feeling like you’re dying.
When dehydrated, you expose yourself to many of the symptoms that trigger panic attacks, such as:
- Increased heart rate
- Headaches
- Muscle fatigue and weakness
- Feeling faint/lightheaded
While keeping yourself hydrated may not stop the panic attacks, they may become less frequent, or at least some of the triggers may be diminished. Are you surprised how much of an impact adequate water can have on your mental wellbeing?
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=OCorElLKFQE
POST #5.0 - GUT BIOME AND EMOTIONAL WELL-BEING
Good morning! Welcome to day 5! We are halfway done with this challenge and hopefully by now you are starting to experience some of the benefits from this daily protocol. Today we are going to talk about how your digestive (gut) health can have an impact on your mental wellness. Did you know there is increasing evidence that associates gut microbiota to both gastrointestinal and extragastrointestinal diseases? Dysbiosis and inflammation of the gut have been linked to causing several mental illnesses including anxiety and depression, which are prevalent in society today.
Researchers are finding evidence that irritation in the gastrointestinal system may send signals to the central nervous system (CNS) that can trigger mood changes. We know many of our internal and external health conditions can be linked back to our gut health and this is why it's so important to take care of your tummy! Later today we are going to talk about two supplements you have been taking during this challenge and we are going to explain how beneficial they are to your overall well-being. For now, make sure you complete your morning checklist items and choose one of these daily wellness activities to complete.
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=inpok4MKVLM
- DAILY JOURNAL PROMPT SUGGESTION: Describe your favorite person and list all of that person’s good qualities. Write about one or more of those qualities. You can write one journal entry for each quality you like about that person. This writing prompt pushes you to not take people for granted. It helps you appreciate those around you even more.
- DAILY AFFIRMATION STATEMENT: I Allow Myself to Be in Only Healthy Relationships. (Write this on a post-it and post somewhere you will see it frequently throughout the day.) Sometimes unhealthy relationships cause people to develop anxiety, depression, or an overall sense of pessimism and self-destructive behaviors. Evaluate the relationships you’re in. Do any of them feel wrong to you? Are you unhappy when you’re spending time with or communicating with a particular person? Is anyone treating you poorly? These are all signs that the relationship you’re in might not be a healthy one. You might need to cut ties with a friend, relative, or romantic partner who is not willing to improve the relationship through counseling or other methods.
POST #5.1 - PB ASSIST+ AND TERRAZYME
During this challenge we have had you taking PB Assist+ Probiotic and DigestZen TerraZyme Digestive Enzymes. Both of these fantastic supplements help to support healthy digestion and a healthy gut biome. Good bacteria (like the ones from probiotics) are necessary for optimum gut health. Having a proper balance is key. So let’s take a look at some key components of these supplements and how they also support your emotional wellness.
PB Assist+ Probiotic:
- L. acidophilus, L. salivarius, L. casei - Are all Lactobacillus strains of bacteria that support healthy villi in the upper intestines. They also help to support a healthy immune system and improve the gut brain connection, thus increasing proper neurotransmitter and brain function.
- B. lactis, B. bifidum, B. longum - Bifidobacterium strains that support digestion and immunity, much like their Lactobacillus cousins. They also increase the functions of the brain and improve mood.
- L. rhamnosus, L. salivarius, L. plantarum, B. breve, andB. lactic - Were selected for this supplement based on their unique stability at room temperatures and ability to survive the harsh extremes of the digestive system. These strains have many health benefits including supporting the digestive system, immune system, female reproductive system, and GI tract. They also enhance healthy brain and nervous system function and help to establish health benefits for long term wellbeing.
TerraZyme Digestive Enzymes:
There are at least four nutritional causes of mental wellbeing problems. These include:
- protease deficiency (difficulty digesting protein)
- sugar intolerance – the inability to convert disaccharides (common sugars like sucrose) to simple sugars
- Hypothyroidism
- a junk-food diet laced with sugar
The TerraZyme Digestive enzyme blend has many enzymes that can support all of these issues:
- Protease, Papain, and Betaine HCL - Help to break down proteins
- Glucoamylase and Amylase - Breaks down starches, carbohydrates, and sugars
- Lipase - Breaks down fats and oils to be absorbed more readily
- Lactase - Breaks down lactose in milk sugars
- Alpha galactosidase and Cellulase - Breaks down complex polysaccharide sugars and fiber in legumes, fruits, and vegetables
Do you see how many amazing functions PB Assist+ and the DigestZen Terrazyme Digestive Enzymes can have for your health? These two digestive supplements also play a major role in your emotional wellbeing. Tell us something you thought was interesting about this post.
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=inpok4MKVLM
POST #6.0 - THE KING OF OILS
Hi there and welcome to day 6! Today we are going to talk about some of the other oils we have been using during this challenge. Today I want to give you a little education about Frankincense essential oil. Frankincense has been said to help lift mood and balance hormones. One study, which used Frankincense alongside other oils known to promote relaxation, found that the combination was effective in alleviating depression for terminally ill patients, and may have helped with pain management as well.
Another study conducted on mice found that Frankincense stimulates the portion of the brain that regulates emotions, in addition to activating a protein that plays a role in the perception of warmth. These effects together can create a sense of comfort and peace.
Frankincense is widely known for its calming, peaceful effects on the mood and emotions. This is why we have you incorporating Frankincense into your daily checklist. Take a drop of Frank under your tongue now, apply some to your wrists and over your heart, and choose your daily wellness activity for this morning.
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=ZizK2yBnncM
- DAILY JOURNAL PROMPT SUGGESTION: Write about something you accomplished yesterday, and how you feel now. Do you have a lot of things on your to-do list? Well, how do you feel when you cross those items off? Write about that and be thankful for anyone or anything that helped you finish what you wanted to do.
- DAILY AFFIRMATION STATEMENT: I Choose to Forgive and Let Go of Anger (Write this on a post-it and post somewhere you will see it frequently throughout the day.) When you are overcome by anger caused by something that another person did, it is very difficult to move on. When someone hurts you, it can seem hard to forgive them. Realize, however, that forgiveness is for you, not for the other person. You do not need to reconcile with someone who has treated you poorly. Forgiveness is just letting go of your anger, bitterness, and resentment so you can move on without them in your life.
POST #6.1 - BALANCE AND YOUR BLOOD
Our Balance oil blend is perfect to restore and ground us. When environments or daily stresses get too chaotic, the woody, earthy smell of Balance is sure to bring peace and tranquility to your day. This oil blend is great for stress, anxiety, mood swings, meditation or mindfulness practices, and is soothing to anger, rage, fear, and grief. This is a great blend to dab over your heart for your morning well-being exercises. Check out the amazing impact Balance has on your blood just minutes after applying.
Watch the video here: https://dai.ly/x2mjdtm and comment below and tell us what you think! What have been your experiences so far with incorporating Balance into your daily routines?
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=ZizK2yBnncM
POST #7.0 - LAVENDER IS LOVELY
Lavender is arguably one of the most popular and universal essential oils that can be in your medicine cabinet. From skin irritations to sleep and relaxation, it's a bit of a “do all” essential oil. We have incorporated this oil into your daily routine for its well known abilities to soothe stress, tension, anxious thoughts, and help with restful sleep. Here are some of our favorite ways to use Lavender:
- Dab on chest and wrists when needing a calm environment
- Diffuse at bedtime to promote restful sleep
- Add to bathwater before bed to relax and soothe stress
- Make a linen spray with Lavender and any other calming oils you like to mist pillows and sheets before bed
- Keep a roller near your bed table to use upon waking in the night
- Diffuse in the car on long car rides to promote a calm, serene driving experience for kiddos and adults
Grab your Lavender and pop some on you or in the diffuser while you pick your daily wellness activity from below!
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=3RxXiFgkxGc
- DAILY JOURNAL PROMPT SUGGESTION: List at least 10 things you like about yourself, and how or why you are grateful for each of those things. For instance, if you like that you’re confident, be thankful that you have that gift. Also, who or what helped you become confident?
- DAILY AFFIRMATION STATEMENT: I Take the Time to Care for My Body, Mind, and Spirit (Write this on a post-it and post somewhere you will see it frequently throughout the day.) Self-care is essential for good mental health. Take the time to care for yourself. This includes:
- Exercising regularly
- Eating a healthy diet
- Spending time doing things you enjoy
- Getting enough sleep
- Taking care of your spiritual needs
Don’t fall into the trap of thinking you’re “too busy” to take proper care of yourself. If you don’t do it, who will?
POST #7.1 - WAKE UP AND SMELL THE FLOWERS
This afternoon we want to talk to you about some exciting studies surrounding Lavender oil and its use to support mental wellness. While prior research has shown Lavender to be relaxing when consumed or applied topically, this is the first study revealing the promising effects of aromatherapy (meaning just inhalation).
Researchers behind the study exposed mice to vapors from linalool, an alcohol component of Lavender essential oil, to see if the smell would trigger relaxation. The mice that smelled linalool were noticeably less anxious than the control group of mice. As the study’s authors point out, anxiety disorders are the most prevalent class of mental health disorders. In the U.S. alone, this potentially debilitating disorder affects more than 18% of the adult population.
The researchers added that the “development of effective therapy and therapeutic tools for treating anxiety disorders is one of the more pressing issues in the field of mental science.” Because the side effects of the most commonly-prescribed drugs can be more detrimental than the anxiety itself, “further development of new drugs is still expected and necessary.”
So what did the study reveal?
When the tested mice smelled linalool, they relaxed the same way they would have if they’d taken an anti-anxiety med (e.g., Xanax or other common benzodiazepines).
The key difference, though, is that the mice weren’t slammed with typical side effects of those meds, such as dizziness or other movement impairment. Also, unlike scientists had previously assumed, the linalool didn’t need to enter their bloodstream to target certain parts of the brain – inhaling was enough to trigger relief from anxiety.
Admittedly, the researchers noted that more studies on the effects of smelling Lavender are needed before they can green-light human trials. But the idea that anxiety could be treated without the unwanted side effects from typical medications is an encouraging and promising one.
What has been your experience so far using Lavender essential oil? Do you have any success stories? Share with us in the comments!
POST #8.0 - NUTRITIONAL PSYCHIATRY
Have you ever wondered if the foods you eat or don’t eat could have an impact on your emotional wellbeing? Guess what? They do! More research is finding that a nutritious diet isn't just good for the body; it's great for the brain, too. This knowledge is giving rise to a concept called "nutritional (or food) psychiatry."
"Traditionally, we haven't been trained to ask about food and nutrition," says psychiatrist Drew Ramsey, MD, an assistant clinical professor at Columbia University. "But diet is potentially the most powerful intervention we have. By helping people shape their diets, we can improve their mental health and decrease their risk of psychiatric disorders."
Nearly 1 in 4 Americans have some type of mental illness each year. The CDC says that by 2020, depression will rank as the second leading cause of disability, after heart disease.
It's not just a problem for adults. Half of all long-term mental disorders start by age 14. Today, childhood mental illness affects more than 17 million kids in the U.S.
Recent studies have shown "the risk of depression increases about 80% when you compare teens with the lowest-quality diet, or what we call the Western diet, to those who eat a higher-quality, whole-foods diet. The risk of attention-deficit disorder (ADD) doubles," Ramsey says.
Just 5 years ago, the idea of nutritional psychiatry barely registered a blip on the healthcare radar. There had been a few studies examining how certain supplements (like omega-3 fatty acids) might balance mood. Solid, consistent data appeared to be lacking, though.
"A very large body of evidence now exists that suggests diet is as important to mental health as it is to physical health," says Felice Jacka, president of the International Society for Nutritional Psychiatry Research. "A healthy diet is protective and an unhealthy diet is a risk factor for depression and anxiety.”
What can you do to help make sure your body is getting proper nutrition and staying physically and emotionally well? Take your LLV! More about this later… For now, choose one of these activities as your daily wellness activity, and don't forget to take your morning dose of LLV!
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=KsI2wFKc1Fs
- DAILY JOURNAL PROMPT SUGGESTION: Write about something good you saw in your community. Look at what is happening in your local area. Are there volunteers who help out in a city, town, school, or college? Is there a new program that helps people? Are people doing something that makes a difference? Write about it and the impact it has on you. Does it make you feel grateful or inspire you? Bonus Activity: Volunteer!
- DAILY AFFIRMATION STATEMENT: I Choose to Let Go of My Fear. (Write this on a post-it and post somewhere you will see it frequently throughout the day.) Many people are held back by fear. They could be tangible fears, such as the fear of flying or an overwhelming fear of dogs. They can also be intangible fears, such as a general sense of anxiety or thinking that you’re not good enough to do whatever it is you have the opportunity to do. By saying aloud that you choose to let go of your fear, you might be able to alleviate some of your anxiety.
POST #8.1 - LLV: THE KEY TO EMOTIONAL WELLBEING
Earlier today we talked about how your diet and nutritional deficiencies can play a major role in your mental and emotional wellbeing. The doTERRA Lifelong Vitality Pack is full of essential nutrients, metabolism benefits, and powerful antioxidants designed to help promote energy, health, and lifelong vitality. This formulation of Omegas, Vitamins, Minerals, Nutrients, and Cellular Support Blend is the perfect combo to supplement your body and give it all the daily support it needs. The reality is, even if you eat a healthy nutrient dense diet you’re likely STILL not getting the recommended doses of all your necessary vitamins and minerals. The Lifelong Vitality Pack not only supports your neurological system and brain, setting you up for optimum emotional wellbeing, but it also supports your physical health as well.
For even more information about LLV, download the doTERRA LLV ebook here: https://media.doterra.com/us/en/ebooks/lifelong-vitality.pdf
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=KsI2wFKc1Fs
POST #9.0 - ALL OILS HAVE EMOTIONAL BENEFITS
I’m sure you know by now that all the doTERRA Essential Oils are powerful healers. We often turn to these oils for many of our daily health concerns. But did you know that all of the oils have a unique emotional support property associated with them? Essential oils can be massively supportive to our emotions and our emotional wellbeing. When we look to essential oils for healing, I like to share the five stages or process of healing with oils…
- Essential oils begin to heal the physical body
- Essential oils assist in healing the heart
- Essential oils assist in releasing limiting beliefs
- Essential oils increase spiritual awareness and connection
- Essential oils inspire the fulfillment of our life’s purpose
As we move through these healing stages, essential oils can play different roles in the healing process. Essential oils are not going to do your emotional work for you, rather they invite you to take a look within and promote an environment for self healing. Think about pulling weeds in your garden. There is no point in pulling the weed if you don't also pull out the root, right? The weed will just grow back. Essential oils prepare our emotional soil so that the weeds can be more easily removed. Later today we are going to review some of the emotional benefits of the oils associated with this challenge and give you some tips on using them. For now, make sure you completed your morning checklist and choose a daily wellness activity from below.
- DAILY MEDITATION SUGGESTION: https://www.youtube.com/watch?v=_i-Q_5mt48o
- DAILY JOURNAL PROMPT SUGGESTION: Write about a random act of kindness from another person. These could be acts of kindness from a friend, family member or even a stranger. Don’t just consider grand actions, but these might be small things, too, such as a person letting you go ahead of them in a waiting line. Bonus Activity: Don’t just write about it, but do an act of kindness.
- DAILY AFFIRMATION STATEMENT: I Will Come Through This Challenge With a Better Understanding of Myself (Write this on a post-it and post somewhere you will see it frequently throughout the day.) Everyone goes through challenges in life. When you’re in the middle of a difficult time, it can seem as though you will never get out of the situation. Remind yourself out loud that you will get through the challenge; not only will you get through it, but you will learn something about yourself. Try to focus on the life lessons you’re learning and consider writing down things you can do differently next time around to turn it into a more positive experience.
POST #9.1 - YOUR OIL CABINET OVERVIEW
This morning we talked about the emotional benefits of essential oils. Let’s take a look at some of the benefits associated with some of the oils we have been using throughout this challenge.
- Adaptiv: The oil of Adaptability
Imparts reassurance and calm when in cycles of constriction, tension, worry, or uneasiness. Invites individuals to look deeper into messages behind their emotional manifestations and examine where these reactions may be stemming from.
Soothes Emotions of: anxiety, uneasiness, self-criticism, obsessiveness, being controlling, fear
Promotes Feelings of: being reassured, calm, clear, confident, self-acceptance, liberated, trusting, upheld, safe
Suggested Use: Inhale from bottle or cupped hands, diffuse, rub on chest, stomach, and/or forehead
- Balance: The oil of Grounding
Balance invites individuals to reconnect (ground) with their roots. It teaches perspective by assisting with staying present with a specific plan or idea. Balance provides inner strength and fortitude. This blend teaches individuals to ground their energy and manifest their vision with the patience of a tree.
Soothes Emotions of: feeling scattered, ungrounded, disconnected, or unstable
Promotes Feelings of: feeling grounded, stable, connected, committed, self-contained, inner strength, and perseverance
Suggested Use: Inhale from bottle or diffuse, apply 1-3 drops on base of spine and bottoms of feet
- Frankincense: The oil of Truth
Frankincense reveals deceptions and false truths. This oil invites the user to let go of low vibration beliefs and negativity. Frankincense helps create new perspectives based in light and truth. Frankincense enhances prayer and meditation, opening spiritual channels to allow individuals to connect to God.
Soothes Emotions of: abandonment, spiritual disconnection, unprotected, spiritual darkness, misalignment
Promotes Feelings of: enlightenment, love, protection, wisdom, spiritually open
Suggested Use: Inhale from bottle or diffuse, apply 1-3 drops to crown of head, forehead, or behind ears, add to spray bottle and mist around home, take 1-2 drops under tongue or in a capsule
- Lavender: The oil of Communication and Calm
Lavender aids in verbal expression and calming the mind. Specifically, Lavender calms the insecurities that are felt when one risks true thoughts and feelings. Lavender addresses the deep fear of being seen and heard. This oil supports individuals with releasing tension and constriction that stems from withheld expression
Soothes Emotions of: blocked communication, fear of rejections, constricted, tense, racing thoughts, emotional dishonesty, hiding, fear of self-disclosure, feeling unseen, unheard or unloved, insecure
Promotes Feelings of: open communication, calm, expressive, emotional honesty, self-aware, peace of mind
Suggested Use: Inhale from bottle or diffuse, apply 1-3 drops over throat temples and back of neck; take 1-2 drops under tongue, in a capsule, or in water
- Lemon: The oil of Focus
Lemon engages the mind and aids in concentration. Lemon teaches one to be mentally present by focusing on one thing at a time. This oil dispels confusion and bestows clarity. Lemon also calms fears and insecurities while restoring confidence in the self. Lemon inspires joyful involvement in the present moment by infusing the soul with energy, confidence, and alertness.
Soothes Emotions of: confusion, inability to focus, mental fatigue, lack of joy and energy, learning issues, guilt, disengagement
Promotes Feelings of: focus, energy, mental clarity, alertness, and joy
Suggested Use: Inhale from bottle or diffuse before mental exertion or study time, dilute 1-3 drops and apply to wrists and temples; take 1-2 drops under the tongue, in a capsule, or in water
Which oil do you feel most in need of from an emotional perspective? We invite you to use that oil tonight or when you have time. Write in the notes section of your checklist how you felt before and after using it.
POST #10.0 - WRAP UP INFO
Welcome to day 10! As a collective group let’s give ourselves a pat on the back for finishing this 10 day challenge and taking this time to really invest in ourselves and our emotional wellbeing. The challenge doesn't stop here! I invite you to continue with your daily wellness routines and continue making time to improve your emotional and mental wellness. If you enjoyed the daily activities through this challenge, you can continue those practices by using Google or YouTube to search for meditations, journal prompts, and affirmations. It’s so important to have time for yourself, even if it's just 5 minutes to do your morning journal or meditation exercise.
Remember that finding healthy ways to deal with emotional stresses doesn't happen overnight. This is an ever-evolving path. We hope the tools and resources you learned along the way will be helpful to you in continuing your journey. Today go and find your own morning wellness activity online and share with us in the comments what you are doing.
POST #10.1 - FINAL WELLNESS ASSESSMENT
As we wrap up our day, let’s take a moment to fill out our final Wellness Assessment on page 5. Take a look at the Assessment that you filled out on day 1.
- How have things changed?
- In which areas did you have the most improvement?
- What areas do you still want to work on?
- Was there anything that surprised you about this challenge?
- Can you think of someone in your life that could benefit from this challenge?
Feel free to share any of your results with the group in the comments. If you can think of someone that could benefit from this challenge, please shoot me a message so we can get them connected to our community resources. We also have some additional info and products highlighted for you in the last two pages of your workbook. These products can be helpful to implement into your daily routines as you continue to focus on your emotional health.
Cheers to each of you for completing this challenge. Remember this is an ever-evolving journey and I am here to support you with your goals. If you want to talk to me about other products doTERRA offers to support your emotional health, please don't hesitate to contact me.
