Stress and the Immune Response
By Amy Lechner, Naturopath, Clinical Certified Aromatherapist
Understanding stress and its impact on our health is crucial for maintaining a balanced lifestyle. In this article, we will explore the nature of stress, its effects on our immune response, and how essential oils can help manage stress levels.
What is Stress?
Stress can be defined as a real or interpreted threat to the physiological or psychological integrity of an individual, resulting in physiological or behavioral responses. It's an unavoidable aspect of life, with every emotion and activity potentially causing stress. However, stress is personal and shaped by perspective. The same stress which makes one person sick can be an invigorating experience for another.
The Immune Response
The field of Psychoneuroimmunology, coined in 1975 by Dr. Robert Ader, director of behavioral and psychological medicine at New York’s University of Rochester, focuses on the interconnected roles between the nervous, endocrine, and immune system. It shows a strong connection between emotions, immunity, and disease.
The stress pathway begins with the amygdala, which sends a distress signal to the hypothalamus. Through a series of signaling and hormone release, the adrenal glands are signaled for adrenaline – this is the Hypothalamic-Pituitary-Adrenal (HPA) axis.
The Effects of Stress
Once the stress response is triggered, several physiological changes occur. Pupils dilate, hearing and smell become more accurate, digestion slows, appetite decreases, and immunity is suppressed. If the stress stimuli are resolved, the body will return to normal functioning. However, prolonged periods of stress can lead to immune suppression, elevated cortisol levels, inflammation, and can even trigger autoimmune conditions.
General Adaptation Syndrome (GAS)
The body's response to stress can be categorized into three stages as part of the General Adaptation Syndrome. The first stage is the "fight or flight" response, followed by a resistance stage where the body tries to adapt. If the stress continues, the body enters the stage of exhaustion, falling prey to ill health. The longer this state persists, the more permanent the damage becomes.
Managing Stress
Identifying different types of stress and making a list of all your stressors can help in managing them. Consider if you can change them or if you can adapt your behavior. Perspective is crucial: label what you can change and plan for stress success by making a list in order of which stress you will tackle first. Setting obtainable goals is also very important.
Using Essential Oils for Stress Management
Inhalation of essential oils uses the same pathway as the fight or flight response. By introducing essential oils in the acute phase of stress, it is theorized you can interrupt the cascade of the stress response. Essential oils can be inhaled by applying 1 or 2 drops of a diluted, pre-made blend into the palm of hand, cupping over the mouth and nose, and breathing in deeply. This exercise is most effective when accompanied by mindfulness practices, such as expressing gratitude and staying focused in the present moment.
Topical application of essential oils can also be beneficial. Applying diluted, pre-made essential oils topically can support sore, stressed muscles and help with inflammation. Furthermore, using an inhaler stick to breathe in the aroma of immune supporting essential oils can be helpful.
Essential Oil Suggestions
Several essential oils can aid in stress management and immune support.
Examples include:
Citrus Limon (Lemon),
Lavendula angustifolia (Lavender),
Cananga odorata (Ylang ylang),
Picea mariana (Black Spruce)
Melaluca ericifolia (Rosalina)
These oils can help with feelings of anxiousness, depression, overwhelm, and can support relaxation, lower blood pressure, and support immune response.
Creating Essential Oil Blends
Creating a stock blend to use for inhalation and to be diluted can be very beneficial. Keeping a record of your recipes and how you felt after using them can help tailor future blends to your needs.
Remember, the goal is to create an environment for success. Supporting the body through changing times, avoiding dietary comfort which can lead to inflammation, exercising or engaging in physical activity, and taking a moment to breathe are all crucial in managing stress and maintaining a healthy immune response.
For more information or questions, feel free to contact Amy Lechner, Traditional Naturopath and Clinical Certified Aromatherapist at
814-312-3208.