Color psychology is one of the more fascinating sides of marketing. Reds to motivate. Blues to build trust. Oranges for confidence. The visual light spectrum has the power to play our emotional responses like a violin. Color has profound psychological effect on human emotion and thought, behavior and decisions. Colors exercise powerful effects and induce reactions based on both instincts and associations.
Colors alter the meanings of the objects or situations with which they are associated, and color preferences can predict consumers’ behavior. This is why corporations began researching how to use color to get you to spend more. Sometimes color is the sole reason you bought something, and you didn’t even know it. Color directs what you see and how you react.
Contrasting colors are used help to reduce eye strain and assist you in focusing on specific items.
The vibrancy of a color can dictate your emotional response.
Brighter colors cause you to feel more energetic. They promote physical activity and make it seem that time passes slower.
Darker colors make it easier for you to process data.
Cooler and softer colors are better for mental activity and make time seem to fly by.
Monochromatic (single color) color schemes are easy on the eye and provide a sleek and minimalistic look.
Complementary color schemes use two colors from opposite ends of color wheel to provide a pleasing view.
Triple color scheme uses three colors equally spaced on the color wheel to provide a harmonious effect on the web page.
Pure colors are those without the addition of white, black, or a third color. These are intense, bright, and cheery.
Tints are made when you add white to a color, also known as pastel colors, and they are lighter and paler than pure color.
Shades are made when black is added to a color. It darkens and dulls the brightness of pure colors.
Tones are made when grey is added to a pure color. This ‘tones down’ the intensity of color.
Analogous colors are found next to each other on the color wheel.
Triad (triangle) – color combination made of three colors evenly spaced on the color wheel.
Tetradic (rectangle) – color combination of four colors made up of two complementary pairs.
Square – four colors evenly spaced on color wheel.
How do Colors Influence People? (SmallBizTrends.com)
Red – Creates a sense of urgency, which is good for clearance sales. Encourages appetite, thus is frequently used by fast-food chains. Physically stimulates the body, raising blood pressure and heart rate, associated with movement, excitement, and passion. Shows friendliness and strength along with aggressiveness and negative emotions.
Pink – Softer and less intense than red. Provides compassion an unconditional love. Soothing, caring, romantic, hopeful, understanding, and nurturing. Too much pink is draining and can show a lack of power or immaturity.
Blue – The preferred color of men. It’s associated with peace, water, tranquility, and reliability. Blue provides a sense of security, curbs appetite, and stimulates productivity. The most common color used by conservative brands looking to promote trust in their products. It is one of the last colors to be seen so can be perceived as distant, cold, or unfriendly.
Green – Associated with health, tranquility, power, and nature. Used in stores to relax customers and for promoting environmental issues. Green stimulates harmony in your brain and encourages a balance leading to decisiveness. Lends a clear sense of right and wrong but can be over-possessive and materialistic.
Purple – Commonly associated with royalty, wisdom, and respect. Stimulates problem solving as well as creativity. Frequently used to promote beauty and anti-aging products. Presents the opportunity for introspection and distraction as it causes thoughts to wander.
Orange & Yellow – Cheerful colors that promote optimism. Yellow can make babies cry, while orange can trigger a sense of caution. Used to create a sense of anxiety that can draw in impulsive buyers and window shoppers. Orange is the color of comfort and warmth, motivation, positive attitude, and general enthusiasm. Yellow is joyful, happy, cheerful, inspiring, and optimistic. Yet too much yellow makes us feel critical of ourselves and lowers our self-esteem.
Gold – represents charm, friendliness, abundance, prosperity, confidence, luxury, and treasure. Too much can be egotistical, proud, and self-righteous.
Brown – not visually stimulating but provides structure, stability, support, security, and protection. May seem too reserved, scheduled, or boring. Can be used in place of black when it might be too intense.
Black – Associated with sophistication, seriousness, control, independence, authority, power, stability, and strength. Can also show mystery, evil, and death. Often a symbol of intelligence but can become overwhelming or cause sadness if used too frequently.
Grey – Symbolizes feelings of practicality, old age, and solidarity. But too much grey can lead to feelings of nothingness and depression.
White – Associated with feelings of purity, cleanliness, peace, innocence, and safety. Represents new beginnings and provides a blank slate. Can be used to project an absence of color or neutrality. White space helps spark creativity since it can be perceived as an unaltered, clean state. Too much white can lead to isolation, loneliness, and emptiness.
Other Names: Ass Ear, Black Root, Blackwort, Bruisewort, Common Comfrey, Consolidae Radix, Consound, Consoude, Consoude Officinale, Consuelda, Grande Consoude, Gum Plant, Healing Herb, Herbe aux Charpentiers, Herbe à la Coupure, Knitback, Knitbone, Langue-de-Vache, Oreille d’Âne, Salsify, Slippery Root, Symphytum officinale,
OVERVIEW – Comfrey is a shrub that grows in parts of Europe, Asia, and North America. It can grow up to 5 feet tall. It produces clusters of purple, blue, and white flowers, and it’s famous for its long, slender leaves and black-skinned roots. The root and leaves of the comfrey plant have been used in traditional medicine in many parts of the world. In Japan, the plant has been harvested and used as a traditional treatment for over 2,000 years. Europeans have also used comfrey to treat inflammatory conditions, such as arthritis and gout. Some traditional healers have also used it to treat diarrhea and other stomach ailments.
Comfrey leaf has been used since Roman times, dating back thousands of years. This herb has been utilized in folk medicine throughout Europe and North America and has been widely cultivated. Much debate surrounds the safety of comfrey due to various parts and preparations containing potentially toxic alkaloids. It is important to understand that the part used, species, and time of harvest all come in to play when determining the safety of this herb. A large body of traditional use supports its safety and efficacy if used intelligently and cautiously.
Comfrey has a centuries-old tradition as a medicinal plant. Today, multiple randomized controlled trials have demonstrated the efficacy and safety of Comfrey preparations for the topical treatment of pain, inflammation and swelling of muscles and joints in degenerative arthritis, acute myalgia in the back, sprains, contusions and strains after sports injuries and accidents, also in children aged 3 or 4 and over.
BOTANY – A member of the Borage or Boraginaceae family, comfrey’s relatives include both borage (Borago sp.) and heliotrope (Heliotropium sp.). The Symphytum genus contains about 35 species, all of which can be used interchangeably, although pyrrolizidine alkaloid content varies between species and are highest in Russian comfrey (S. x uplandicum) and prickly comfrey or (S. asperum). Comfrey has large, rough, hairy, and lance-shaped leaves with whitish, pink, or purple flower spikes which have a slight heliotrope like curl typical of this family. It is native to much of Europe, and various regions in Asia such as the Caucasus, Kazakhstan, Siberia, and Turkey, and is commonly found as a weed in temperate northern latitudes.
The roots of leaves of the comfrey plant contain chemical substances called allantoin and rosmarinic acid. Allantoin boosts the growth of new skin cells, while rosmarinic acid helps relieve pain and inflammation. Extracts are still made from the roots and leaves and turned into ointments, creams, or salves. These solutions typically have a comfrey content of 5 to 20 percent.
The chief and most important constituent of Comfrey root is mucilage, which it contains in great abundance, more even than Marshmallow. It also contains from 0.6 to 0.8 per cent. of Allantoin and a little tannin. Starch is present in a very small amount.
Constituents of comfrey also include mucilage, steroidal saponins, tannins, pyrrolizidine alkaloids, inulin, and proteins.
Comfrey is rich in vitamin B12, which is important to vegans and vegetarians, as very few plants have B12, and is also rich in vitamins B1, B2, C, E, A, pantothenic acid plus calcium, iron, manganese, and phosphorus.
Uses for Comfrey
Comfrey is a plant. Even though this plant contains poisonous chemicals called pyrrolizidine alkaloids (PAs), the leaf, root, and root-like stem (rhizome) are used to make medicine. The amount of PAs found in comfrey changes according to the time of harvesting and the age of the plant. The roots have 10 times higher amounts of PAs than the leaves. Some products labeled “common comfrey” or Symphytum officinale actually contain the more poisonous “prickly comfrey” (Symphytum asperum) or “Russian comfrey” (Symphytum x uplandicum) species.
USING COMFREY ROOT TO HEAL BROKEN BONES
Comfrey, otherwise known as Knit-Bone, is a miracle plant; and as its nickname suggests, is an herb esteemed for its ability to repair tissues & mend broken bones faster than any other plant. Comfrey has historically been used to help the knitting together of bones in cases of fractures. It was a folklore remedy and its other names are Boneknit, Boneset, Healing Blade and even The Great Comfrey.
What Is Comfrey Oil?
Comfrey oil is extracted from comfrey (Symphytum officinale), a perennial herb of the Boraginaceae family with a black, turnip-like root and large, hairy broad leaves bearings small, bell-shaped flowers. The plant is native to Europe and grows in damp, grassy places such as ditches and riverbanks. It is typically found in Ireland and Britain on ditches and riverbanks, but it also grows in profusion in North America and western Asia.
The plant has found widespread use in folk and herbal medicine for its properties as a healing agent. Its oil, for instance, is ideal as a base for salves and has been used in folk medicine to treat wounds and skin infections.
Uses of Comfrey Oil
Many of the beneficial properties of comfrey are attributed to its high content of allantoin, a substance that, according to the University of Maryland Medical Center, helps promote new skin cell growth, along with other substances that may work in reducing inflammation and maintaining healthy skin. Comfrey ointments have been used to help heal bruises and pulled muscles and ligaments.
Previously, comfrey was used in its tea form to aid in treating stomach problems, as well as ulcers, heavy menstrual periods, diarrhea, bloody urine, persistent cough and even cancer and chest pain. But experts have raised the alarm on consuming it, as it contains toxic substances called pyrrolizidine alkaloids (PAs), which damage the liver and can lead to fatality. According to the FDA, there is even evidence that PAs may be carcinogenic in sensitive body tissues when used orally.
The FDA reported this in 2001, when it sent letters to supplement manufacturers warning them not to put this herb in dietary supplements. Today, in the United States, comfrey is sold only in creams and ointments; countries like the United Kingdom, Australia, Canada and Germany have also banned the sale of comfrey-containing oral products.
But this isn’t to ignore the potential healing effects of a common comfrey product, which is its oil. Comfrey oil can help you naturally address wound healing and skin issues such as scratches, rash (including diaper rash), bug bites (particularly spiders) and shallow wounds. It is also deemed helpful as a massage salve easing pain from arthritis, muscle aches, low back pain and soreness.
Here are different comfrey oil benefits classified according to skin or health condition:
For skin rashes —– Comfrey oil can help in treating rashes. However, caution should be taken when it comes to deep wounds – the oil can help heal the skin so quickly that the new tissue may cover the wound before deep healing inside, resulting in an abscess or skin infection. Remember, too, that there are warnings against using comfrey on broken skin because its PAs can still be absorbed by your skin.
As a poultice — A poultice is a good alternative if you have an infection but don’t want to apply comfrey oil directly. Here’s how to do it: Blend 4 cups of chopped comfrey leaves and stems with 1/4 cup of carrier oil, such as jojoba, almond or olive oil. Without straining out the herb, wrap the comfrey oil paste with a cotton cloth. Freeze this poultice before applying to help reduce pain and inflammation. Otherwise, you may apply it directly on the affected area for at least 30 minutes.
For bone fractures — Apart from helping treat superficial wounds, comfrey oil has also been used for fractured bones or torn ligaments in areas of the body where it is not possible to place a cast, such as a rib. It can be applied directly onto your skin or in a poultice, potentially promoting faster healing. It is also said to help reconstruct torn muscles that might have been injured.
Modern Uses – Today, you may use topical or oral remedies containing comfrey root extract for many of the same traditional purposes. You might use topical comfrey root remedies to treat back pain, sprains and strains, bone fractures, bruises, varicose veins, conjunctivitis, skin ulcers and minor wounds. Although these are the proposed uses for comfrey root extract, you should talk with your health care provider before using comfrey herbal remedies.
Natural fibromyalgia remedy – Because fibromyalgia is associated with pain in various parts of the body, comfrey application might help to offer some relief. Again, stick to no more than 10 consecutive days of application. And limit use to four to six weeks per year. If you suffer from fibromyalgia pain, remember that your best option is to seek a multi-targeted approach to address whatever the root cause of this pain may be. Adjusting lifestyle to lose extra weight, eliminating problematic food ingredients like excitotoxins and eating anti-inflammatory foods may offer some additional relief.
Possibly Effective for:
Back pain. Applying a specific comfrey extract (Kytta-Salbe f by Merck Selbstmedikation GmbH) to the affected area for 5 days seems to decrease lower or upper back pain.
Osteoarthritis. Applying a specific comfrey extract (Kytta-Salbe f) to the affected area for 3 weeks or applying a specific cream containing comfrey extract, tannic acid, Aloe vera gel, eucalyptus oil, and frankincense oil (4Jointz) to the affected are for 12 weeks seems to decrease pain in people with knee osteoarthritis.
Sprains. Early research suggests that applying comfrey ointment to the affected area for up to 2 weeks improves mobility, decreases pain, and reduces tenderness and swelling of sprains. The effect of comfrey ointment in relieving pain and reducing swelling seems to be comparable to the effects of diclofenac gel. Most of the studies have used a specific comfrey ointment that is low in pyrrolizidine alkaloids (Kytta-Salbe f).
How to Use It
Application – To apply comfrey to affected skin areas, simmer 3 ½ ounces of fresh or dried peeled root in 1 pint of water for 10 or 15 minutes and soak a cloth in the liquid, says the University of Michigan Health System. Then, you can apply the cloth to the skin area for about 15 minutes several times each day. You can also use ointments or creams containing 25-percent comfrey root extract. Discuss this application method with your doctor first.
Pediatric – Never give a child comfrey by mouth. DO NOT put creams or ointments with comfrey on a child’s skin.
Adult – Never take comfrey by mouth. Severe liver poisoning and even death may occur. When using herb and leaf ointments, creams, and other preparations for the skin, follow these safety recommendations:
Never apply comfrey to broken skin. Use only small amounts of creams with comfrey for no longer than 10 days at a time. DO NOT use any comfrey product for more than 4 to 6 total weeks in one calendar year.
Medical Evidence
A 2004 double-blind study of 142 people suffering from ankle sprains found that applying comfrey root extract cream helped to reduce healing time, pain and swelling over the course of eight days, compared to placebo, says the University of Pittsburgh Medical Center. Another double-blind clinical trial published in 2009 found that comfrey root extract ointment helped to treat acute back pain, according to the Memorial Sloan-Kettering Cancer Center. A three-week-long, double-blind study of 220 people published in 2006 also found that comfrey root extract ointment relieved symptoms related to osteoarthritis of the knee, compared to placebo. A 2007 study of mice indicated that comfrey root extract had antiproliferative actions in hepatic cancer cells. Finally, a 2007 double-blind study of 278 people with fresh skin abrasions determined that applying a 10-percent concentration comfrey cream increased wound healing speed after just two to three days. None of these studies and clinical trials prove that comfrey root is safe and effective for treating any medical condition, so be sure to consult your physician before using comfrey remedies.
Precautions
Comfrey has toxic substances that can cause severe liver damage and even death. You should never take comfrey by mouth.
The toxic substances in comfrey can be absorbed by the skin. Even creams and ointments should be used for only a short time, and only under a doctor’s supervision.
DO NOT use comfrey on open wounds or broken skin.
DO NOT use comfrey if you have liver disease, alcoholism, or cancer.
The elderly and pregnant or breastfeeding women should not use comfrey products, even ones for the skin.
COMFREY SIDE EFFECTS & SAFETY
Today, eating or taking any form of comfrey by mouth isn’t recommended. It’s considered unsafe, due to the pyrrolizidine alkaloids that comfrey contains. These are dangerous chemicals that can cause cancer, severe liver damage, and even death when you consume them. For this reason, the Food and Drug Administration and European countries have banned oral comfrey products.
Comfrey is POSSIBLY SAFE for most people when applied to unbroken skin in small amounts for less than 10 days. It’s important to remember that the poisonous chemicals in comfrey can pass through the skin. Absorption of these chemicals increases if the skin is broken or if large amounts are applied.
Comfrey is LIKELY UNSAFE for anyone when taken by mouth. It contains chemicals (pyrrolizidine alkaloids, PAs) that can cause liver damage, lung damage, and cancer. The FDA has recommended removal of oral comfrey products from the market.
Special Precautions & Warnings:
Pregnancy and breast-feeding: Comfrey is LIKELY UNSAFE to take by mouth or apply to the skin if you are pregnant or breast-feeding. In addition to causing liver damage and possibly cancer, the PAs in comfrey might also cause birth defects. Even topical use is unwise, since the PAs can be absorbed through the skin.
Broken or damaged skin: Don’t apply comfrey to broken or damaged skin. Doing so might expose you to large amounts of the chemicals in comfrey that can cause liver damage and other serious health effects.
Liver disease: There is a concern that comfrey might make liver disease worse. Don’t use comfrey if you have any problems with your liver.
Major Interaction Do not take this combination
Medications that can harm the liver (Hepatotoxic drugs) interacts with COMFREY
Comfrey might harm the liver. Taking comfrey along with medication that might also harm the liver can increase the risk of liver damage. Do not take comfrey if you are taking a medication that can harm the liver.
Some medications that can harm the liver include acetaminophen (Tylenol and others), amiodarone (Cordarone), carbamazepine (Tegretol), isoniazid (INH), methotrexate (Rheumatrex), methyldopa (Aldomet), fluconazole (Diflucan), itraconazole (Sporanox), erythromycin (Erythrocin, Ilosone, others), phenytoin (Dilantin), lovastatin (Mevacor), pravastatin (Pravachol), simvastatin (Zocor), and many others.
Moderate Interaction Be cautious with this combination
Medications that increase the breakdown of other medications by the liver (Cytochrome P450 3A4 (CYP3A4) inducers) interacts with COMFREY
Comfrey is broken down by the liver. Some chemicals that form when the liver breaks down comfrey can be harmful. Medications that cause the liver to break down comfrey might enhance the toxic effects of chemicals contained in comfrey.
Some of these medicines include carbamazepine (Tegretol), phenobarbital, phenytoin (Dilantin), rifampin, rifabutin (Mycobutin), and others.
Recipes
How to Make Your Own Comfrey Oil Infusion – Create an herbal oil infusion by infusing 2 cups of cut comfrey leaves in 4 cups of olive, sunflower or almond oil with a steady low heat (110 degrees) for two to three weeks. Strain and pour into a clean, dry bottle.
Botanical
Name: Anthemis nobilis / Chamaemelum nobile
Common
Method of Extraction: Steam Distilled
Plant
Part Typically Used: Flowers/Buds
Color: Gray/Very
Pale Blue
BLENDS
WELL WITH: Bergamot, clary sage, eucalyptus, geranium, grapefruit,
jasmine, lavender, lemon, neroli, oakmoss, palmarosa, rose, tea tree
Chamaemelum nobile commonly known as Anthémis, Anthémis
Odorante, Anthemis nobilis, Babuna Ke Phool, Camomille d’Anjou, Camomille Noble,
Camomille Romaine, Chamaemelum nobile, Chamomilla, Chamomile, Chamomillae
Ramane Flos, English Chamomile, Fleur de Camomille Romaine, Flores Anthemidis,
Garden Chamomile, Grosse Kamille, Ground Apple, Huile Essentielle de Camomille
Romaine, Low Chamomile, Manzanilla, Manzanilla Romana, Ormenis nobilis, Roman
Chamomile Essential Oil, Romische Kamille, Sweet Chamomile, Whig Plant.
Composition
of Roman Chamomile Oil: main components include a-pinene,
b-pinene, camphene, sabinene, 1,8-cineole, myrcene, caryophyllene, y-terpinene,
propyl angelate and butyl angelate.
Roman chamomile comes from northwestern Europe and
Northern Ireland where it creeps close to the ground and can reach up to one
foot in height. Gray-green leaves grow from the stems, and the flowers have
yellow centers surrounded by white petals, like miniature daisies. Its leaves
are thicker than German chamomile, and it grows closer to the ground. The
flowers smell like apples.
The plant is used to flavor foods, in herbal teas,
perfumes, and cosmetics. It is used to make a rinse for blonde hair, and is
popular in aromatherapy; its practitioners believe it to be a calming agent to
reduce stress and aid in sleep. It can also be used to create a fragrant
camomile lawn. A chamomile lawn needs light soil, adequate moisture, and sun in
order to thrive. Each square meter contains 83-100 plants. The lawn is only
suitable to light foot traffic or in places where mower access is difficult.
Its properties make it appropriate for the treatment of
cracked nipples that develop during breastfeeding. It can be applied directly
to the skin for pain and swelling. It is not recommended for use during
pregnancy as it can cause uterine contractions and miscarriage.
How to Use Roman Chamomile
The appropriate dose of Roman chamomile depends on several factors such as the user’s age, health, and several other conditions. At this time there is not enough information to determine an appropriate range of doses for Roman chamomile. It is not known if Roman chamomile interacts with any medications. There are no known interactions with other herbs and supplements. There are no known interactions with foods.
Tea:
Pour 1 cup of boiling water over 2 to 3 heaping tsp. (2 to 4 g) of dried herb,
steep 10 to 15 minutes. Drink 3 to 4 times per day between meals.
Bath: Use
1/4 lb. of dried flowers per bath, or add 5 to 10 drops of essential oil to a
full tub of water to soothe hemorrhoids, cuts, eczema, perineal pain, or insect
bites.
Cream/Ointment:
Apply cream or ointment containing 3 to 10% chamomile content.
History
and Facts
Chamomile is one of the oldest, most widely used and
well-documented medicinal plants in the world and has been recommended for a
variety of healing applications. Chamomile plants are a member of the
Asteraceae/Compositae family. There are two common types of chamomile used
medicinally today: German chamomile (chamomilla recutita) and Roman chamomile
(chamaemelum nobile).
Roman chamomile essential oil is steam-distilled from the
plant’s flowers and has a sweet, fresh, apple-like and fruity aroma. After
distillation, the oil ranges in color from brilliant blue to deep green when fresh
but turns to dark yellow after storage. Despite the color fading, the oil does
not lose its potency. Approximately 120 secondary metabolites have been
identified in chamomile, including 28 terpenoids and 36 flavonoids. Roman
chamomile essential oil is mainly constituted from esters of angelic acid and
tiglic acid, plus farnesene and a-pinene, which have anti-inflammatory and
antibiotic properties.
Considered to be one of the most ancient and versatile
essential oils, Roman chamomile essential oil has been used to treat a variety
of conditions because of its anti-spasmodic effects due to its high esters
content. Today, it’s commonly used in the natural treatment of nervous system
problems, eczema, fever, heartburn, gout, anxiety and insomnia.
Proven Benefits of Roman Chamomile Essential Oil
Fights
Anxiety and Depression: Roman chamomile essential oil has been
used as a mild sedative to calm nerves and reduce anxiety by promoting
relaxation. Inhaling Roman chamomile is one of the best ways to utilize
essential oils for anxiety. The fragrance is carried directly to the brain and
serves as an emotional trigger. Research shows that Roman chamomile has been
used for relief of depressive and anxiety symptoms all over the world,
including a number of regions in southern Italy, Sardinia, Morocco and Brazil.
Serves as a Natural Allergy Reliever: Roman chamomile possesses antimicrobial and antioxidant properties, and it’s commonly used for hay fever. It has the power to relieve mucus congestion, irritations, swelling and skin conditions that are associated with seasonal allergy symptoms. When applied topically, Roman chamomile oil helps relieve skin irritations that may be due to food allergies or sensitivities.
Helps
Alleviate PMS Symptoms: Roman chamomile essential oil serves as
a natural mood booster that helps reduce feelings of depression — plus its antispasmodic
properties allow it to soothe menstrual cramps and body aches that are commonly
associated with PMS, such as headaches and back pain. Its relaxant properties
make it a valuable remedy for PMS symptoms, and it can even help clear up acne
that may appear as a result of hormone fluctuations.
Reduces
Symptoms of Insomnia: The relaxing properties of Roman
chamomile promote healthy sleep and fight insomnia. A 2006 case study explored
the inhalation effects of Roman chamomile essential oil on mood and sleep. The
results found the volunteers experienced more drowsiness and calmness,
demonstrating its potential to improve sleep and help enter a restful state.
Inhalation of chamomile reduces a stress-induced increase in plasma
adrenocorticotropic hormone levels.
Boosts Skin Health: Roman chamomile promotes smooth, healthy skin and relieves irritations because of its anti-inflammatory and antibacterial properties. It has been used as a natural remedy for eczema, wounds, ulcers, gout, skin irritations, bruises, burns, canker cores, and even skin conditions like cracked nipples, chicken pox, ear and eye infections, poison ivy, and diaper rash.
Supports
Digestive Health: Chamomile is used traditionally for numerous
gastrointestinal conditions, including digestive disorders. Roman chamomile
essential oil contains anodyne compounds that are antispasmodic and can be used
to treat or relieve digestive issues, such as gas, leaky gut, acid reflux,
indigestion, diarrhea and vomiting. It’s especially helpful in dispelling gas,
soothing the stomach and relaxing the muscles so food can move through the
intestines with ease. Because of its relaxing properties, Roman chamomile can
also be used internally and topically to get rid of nausea.
Promotes
Heart Health: Roman chamomile provides cardiovascular
protection because of its high levels of flavonoids, which have been shown to
significantly reduce mortality from coronary heart disease when taken
internally. Because of the flavonoids present in Roman chamomile essential oil,
it may lower blood pressure and have a relaxing effect on the heart.
May
Relieve Arthritic Pain: A study in human volunteers demonstrated
that chamomile flavonoids and essential oils penetrate below the surface into
deeper skin layers. This is important for their use as topical
anti-inflammatory agents that can effectively treat arthritic pain. When
applied topically or added to a warm water bath, Roman chamomile oil helps
reduce pain in the lower back, knees, wrists, fingers and other problematic
areas.
Gentle
Enough for Children: For centuries, mothers have used chamomile to
calm crying children, reduce fevers, eliminate earaches and soothe upset
stomachs. It’s often called the “kid calmer” because of its ability to help
children with ADD/ADHD, and it’s one of the gentlest essential oils on the
planet, making it great for infants and children.
Displays Anticancer Activity: Studies evaluating chamomile on pre-clinical models of skin, prostate, breast and ovarian cancer have shown promising growth inhibitory effects. In a 2007 study conducted at Case Western Reserve University in Ohio, chamomile extracts were shown to cause minimal growth inhibitory effects on normal cells but significant reductions in cell viability in various human cancer cell lines. Chamomile exposure induced apoptosis in cancer cells but not in normal cells at similar doses. The study represents the first reported demonstration of the anticancer effects of chamomile.
In addition to these Roman chamomile essential oil benefits, preliminary research suggests that chamomile may also help treat hemorrhoids, have a protective effect on pancreatic beta cells in diminishing hyperglycemia-related oxidative stress, relieve symptoms of vaginitis (vaginal inflammation), treat the common cold, and relieve sore throat and hoarseness.
How to Use Roman Chamomile Essential Oil
Roman chamomile essential oil is available in health stores and online. It can be diffused, applied to the skin topically and taken internally. Here are some easy ways to use Roman chamomile oil:
To fight anxiety and depression, diffuse 5
drops, or inhale it directly from the bottle.
To improve digestion and leaky gut, apply 2–4
drops topically to the abdomen. When diluted with a carrier oil like coconut
oil, it can even be used in low doses for children with colic and diarrhea.
For a restful sleep, diffuse chamomile oil
next to bed, rub 1–2 drops onto the temples or inhale it directly from the
bottle.
To help calm children, diffuse Roman
chamomile oil at home or dilute 1–2 drops with coconut oil and apply the
mixture topically to the area in need (such as the temples, stomach, wrists,
back of neck or bottoms of the feet).
To use as a home remedy for acne, treat
various skin conditions and combat the signs of aging, add 2–3 drops to a clean
cotton ball and apply chamomile oil to the area of concern, or add 5 drops to a
face wash. If you have very sensitive skin, dilute chamomile with a carrier oil
before applying it topically. (15)
To promote heart health, apply 2–4 drops
topically over the heart or take internally by placing it under the tongue.
To ease nausea, inhale Roman chamomile
directly from the bottle, or combine it with ginger, peppermint and lavender
oil and diffuse. It can also be used topically on temples to help with nausea.
Roman Chamomile Essential Oil Precautions
Because Roman chamomile oil is an emmenagogue, which means that it stimulates blood flow in the pelvic area, it should not be used during pregnancy.
Possible
Interactions: If you currently take any of the following
drugs, you should not use chamomile without first talking to your health care
provider.
Blood
thinning medications (anticoagulants and antiplatelets):
Chamomile may increase the risk of bleeding when taken with blood-thinners such
as warfarin (Coumadin), clopidogrel (Plavix), and aspirin.
Sedatives:
Chamomile can make these drugs stronger, including:
Anti-seizure
drugs, such as phenytoin (Dilantin) and valproic acid
(Depakote)
Barbiturates
Benzodiazepines,
such as alprazolam (Xanax) and diazepam (Valium)
Drugs
to treat insomnia, such as zolpidem (Ambien), zaleplon
(Sonata), eszopiclone (Lunesta), and ramelteon (Rozerem)
Tricyclic
antidepressants, such as amitriptyline (Elavil)
Alcohol
The same is true of sedative herbs, such as valerian, kava, and catnip.
Blood
pressure medications: Chamomile may lower blood pressure slightly.
Taking it with drugs for high blood pressure could cause blood pressure to drop
too low.
Diabetes
medications: Chamomile may lower blood sugar. Taking it
with diabetes drugs could raise the risk of hypoglycemia or low blood sugar.
Other
drugs: Because chamomile is broken down by the liver, it may
interact with other drugs that are broken down the same way. o weeks at a time
and use only the highest quality essential oil.
German chamomile (Matricaria chamomilla), which is often
referred to as blue chamomile or true chamomile, comes from the Compositae
sunflower family. It is one of the two chamomile species that can be used
medicinally. The other one is the Roman or English chamomile (Chamaemelum nobile).
This plant, which hails from Southern and Eastern parts
of Europe, grows from 6 centimeters up to 60 centimeters (2.3 to 23.5 inches)
tall with heavily branched and furrowed stems. Like Roman chamomile oil, German
chamomile essential oil is extracted either through solvent extraction or steam
distillation of its golden yellow flowers that have ray-like blossoms.
You can find German Chamomile in Mother Jai’s Deep Sleep Oil.
Composition of German Chamomile Oil
Major Constituents
Bisabolol
Farnesol
Azulene
Farnasene
Thujanol
Some of the most important chemical components of German
chamomile oil are sesquiterpenes, 36 flavonoids, coumarins and polyacetylenes.
Other constituents include chamazulene (which has antiseptic capabilities), as
well as 28 terpenoids and 52 additional compounds with potential
pharmacological activity that gives it antimicrobial and fungistatic
capabilitiesfarnesene, sesquiterpenes, cadinene, furfural, spanthulenol, and
proazulenes (matricarin and matricin).
Chamazulene (or azulen when isolated), which provides
German chamomile oil its deep bluish color, is formed from matricin during
steam distillation. Prolonged storage and light exposure destroys this effect.
This often results in a lighter blue color, which can turn into a pale green,
yellow or even brown shade.
When it’s still fresh, German chamomile oil has a viscous
quality and has a sweet, herbaceous scent with fruity undertones. However, in
its concentrated and dried-out form, German chamomile oil can sometimes be
nauseating and unpleasant for some individuals. German chamomile oil blends
well with rose oil, lavender oil, cedar oil, neroli oil and geranium oil.
Blending: Chamomile
Oil forms very pleasant blends with Bergamot, Clary Sage, Lavender, Jasmine,
Geranium, Grapefruit, Tea Tree, Rose, Lemon, Lime and Ylang-Ylang Oil.
Benefits
of German Chamomile Oil
German chamomile oil provides antispasmodic, antiseptic,
antibiotic, antidepressant, antineuralgic, antiphlogistic, carminative,
cholagogue, cicatrisant, emmenagogue, analgesic, febrifuge, hepatic, sedative,
nervine, digestive, tonic, antispasmodic, bactericidal, sudorific, stomachic,
anti-inflammatory, anti-infectious, vermifuge, and vulnerary properties. This
beneficial essential oil penetrates deep into the layers of your skin where its
potent anti-inflammatory action can restore and soothe irritated skin, mouth
ulcers, burns, bruises and other skin conditions. Aside from possibly helping
lift up your mood and letting go of your anxieties, German chamomile oil has
other reported benefits when used in tandem with other essential oils in
aromatherapy.
Uses
of German Chamomile Oil
German chamomile oil is broadly used in the cosmetic
industry, especially in formulations designed to improve dry, inflamed or
irritated skin. It is also added in shampoos and conditioners. Other practical
uses of German chamomile oil include:
Allergic reactions — Apply topically on the affected area in a balm or coconut oil for instant relief.
Anogenital disorders — Add in baths and irrigation.
Candida infection — Can help alleviate itching caused by yeast fungus in the vaginal area by having a warm sitz bath regularly until your condition improves. Add one drop of German chamomile oil and two drops of tea tree oil in a gallon of warm water.
Hair moisturizer — Blend two drops of German chamomile oil, rosemary oil, and lavender oil with 4 tablespoons of sweet almond oil. Massage it onto your hair and scalp once a week. For best results, leave it on overnight.
Inflammation and irritation of the respiratory tract — By inhalation either through diffusion or spraying.
Improves Digestion – Being a stomachic, they tone up the stomach and ensure its proper function. They also promote the secretion of digestive juices into the stomach and facilitate digestion. Being Hepatic, which means being good for the liver, they ensure good health of the liver and the proper flow of bile from it. They are also considered Cholagogues, meaning that they increase the secretion of Hydrochloric Acid, bile, and enzymes in the stomach, thereby promoting digestion.
Open leg sores, wounds, hemorrhoids, mastitis, eczemas, gingivitis and ingrown nails — Use topically as a poultice, salve or compress. To make a compress, take a damp cloth, add a few drops of German chamomile oil, and place it on top of the affected area with the essential oil facing away from the skin. This way, the oil’s healing properties will seep into the cloth without putting the skin at risk of any potential hypersensitivity.
Menstrual cramps — Take a five-minute sitz bath (a warm, shallow bath that cleanses your perineum, the space between your rectum and the vulva or scrotum) in a gallon of warm water with two drops of German chamomile and lavender oil.
May help relieve migraine — Moisten a towel with cool water and add a few drops of German chamomile oil. Place the damp cloth on your forehead, close your eyes and relax.
May provide relief from joint pain or tense, stiff and cramping muscles —Blend 2 tablespoons of sweet almond oil and two drops of German chamomile oil and rosemary oil. Massage this blend onto the affected areas to ease up the tensed muscles and increase circulation.
Moisturizing skin mist — To make your own natural skin mist, blend two drops of German chamomile oil, two drops of lavender oil, one drop of rose otto oil and 4 ounces of purified water in a ready-to-spray bottle. This natural moisturizing mist will surely be handy for your sunbathing sessions.
PMS Aide – The symptoms of PMS can be very debilitating for many women. German chamomile’s anti-inflammatory and antispasmodic properties help in relieving many of the symptoms commonly associated with PMS as well as with menopause. It can help to reduce cramping, pain and nausea commonly associated with PMS as well as menopause. It also helps to balance the hormones which can be very unbalanced during PMS and menopause; this helps a woman to be more calm and relaxed or less irritable and emotional during this time.
Prevents Infections – Both varieties have very good antiseptic and antibiotic properties which do not let biotic infections develop, which arise due to biotic factors such as bacteria and fungi. They also eliminate infections that are already present. These are good vermifuge agents as well, which kill all sorts of intestinal worms. If applied to the hair, it kills lice and mites, keeping the hair and scalp free from infections and damage.
Reduces Anger – While Roman Chamomile is found to be effective in calming down annoyance, anger, and irritation, particularly in small children. The German variety, on the other hand, is found to be more effective on adults for curing inflammation, particularly when it is located in the digestive or urinary system. They also reduce blood pressure and curb the swelling of blood vessels.
Relieves Depression – Both varieties have been seen to be very effective in fighting depression and for raising spirits. They eliminate feelings of sadness, depression, disappointment, and sluggishness while inducing a sort of happy or charged feeling. Even smelling these oils can help a lot in overcoming depression and bringing about a good mood.
Removes Toxic Agents – As a sudorific, both varieties of chamomile oil induce profuse perspiration, which helps to remove toxins and agents that cause infections while simultaneously cooling down the body and effectively providing relief from fever, thus serving as a Febrifuge.
Sedative – German chamomile is well known for is sedative properties. It allows the body and the mind to relax and calm prior to bedtime allowing for a more restful and deeper sleep. This property is also important when it comes to relieving stress, depression and anxiety because it allows the body and the mind to calm and stop racing allowing a person to relax enough to fall asleep faster and stay asleep longer. Getting a proper night’s sleep is also very important when having a cold or flu as sleep helps to heal the body from said infection.
Shingles — Use topically as a poultice. Combine 10 drops of German chamomile oil, two drops of geranium oil, four drops of bergamot oil, six drops of balm, and five drops of lavender. Mix it in water to use as a compress or in 1 3/4 fluid ounces of almond oil.
Skin toner — German chamomile oil has astringent properties, which makes it ideal for pore-cleansing treatment. Simply add the essential oil to your own homemade facial cleanser and apply using cotton balls.
Treats Rheumatism – They cure dysfunctions of the circulatory system, stimulate circulation and detoxify the blood from toxins like uric acid, thereby helping to cure ailments like rheumatism and arthritis, which are caused due to improper circulation and accumulation of uric acid. These abilities classify them as good antiphlogistics, any agents which reduce swelling and edema.
Side
Effects of German Chamomile Oil
Never use German chamomile oil during pregnancy as it may induce menstruation and/or premature labor due to its emmenagogue and uterotonic side effects. It also contains coumarin, so care should be taken to avoid potential drug interactions, e.g. with blood thinners. Although there are no existing cases of allergic reactions or hypersensitivity linked to the proper use of German chamomile oil. It is suggested to avoid this essential oil if you have a known allergy to any plant from the Asteraceae or Compositae family (daisy, rag weed, chrysanthemum) to prevent any untoward reactions. If you are not sure whether you’re allergic to it or not, a skin patch test is advised. Apply German chamomile oil on a small portion of your skin and wait for a few hours. If irritation occurs, discontinue use immediately.
Possible
Interactions
If you take any of the following drugs, you should not
use German chamomile without first talking to your health care provider:
Blood-thinning medications (anticoagulants and antiplatelets): Chamomile may increase the risk of bleeding when taken with blood-thinners such as warfarin (Coumadin), clopidogrel (Plavix), and aspirin.
Sedatives: Use caution with sedatives since chamomile can make these drugs stronger.
Anti-seizure medications, such as phenytoin (Dilantin) and valproic acid (Depakote)
Barbiturates
Benzodiazepines, such as alprazolam (Xanax) and diazepam (Valium)
Drugs to treat insomnia, such as zolpidem (Ambien), zaleplon (Sonata), eszopiclone (Lunesta), and ramelteon (Rozerem)
Tricyclic antidepressants, such as amitriptyline (Elavil)
Alcohol
The same is true of sedative herbs, such as valerian, kava, and catnip.
Blood pressure medications: Chamomile may lower blood pressure slightly. Taking it with drugs for high blood pressure could cause blood pressure to drop too low.
Diabetes medications: Chamomile may lower blood sugar. Taking it with diabetes drugs could raise the risk of hypoglycemia or low blood sugar.
Hormonal therapies: Due to its similarity to estrogen, chamomile may potentially interfere with drugs such as nolvadex (Tamoxifen) among others.
Other drugs: Because chamomile is broken down by the liver, it may interact with other drugs that are broken down the same way.
Fexofenadine (Seldane)
Statins (drugs that can lower cholesterol)
Birth control pills
Some antifungal drugs
Available
Forms
German chamomile is available as dried flower heads, tea,
essential oil, liquid extract, capsules, and topical ointment.
How
to Take It
Pediatric
– Ask
your doctor before giving chamomile tea to a child. Children under 5 should not
take more than half a cup of tea per day.
To relieve colic: Some doctors suggest 1 to 2
oz. of tea per day. Your doctor may recommend other doses.
Adult
Tea: Pour 1 cup of boiling water over 2 to 3
heaping tsp. (2 to 4 g) of dried herb, steep 10 to 15 minutes. Drink 3 to 4
times per day between meals.
Tincture (1:5, 45% alcohol): 30 to 60 drops
of tincture, 3 times per day in hot water.
Capsules: 300 to 400 mg taken 3 times per
day.
Gargle or mouthwash: Make a tea as above,
then let it cool. Gargle as often as desired. You may also make an oral rinse
with 10 to 15 drops of German chamomile liquid extract in 100 ml warm water,
and use 3 times per day.
Inhalation: Add a few drops of essential oil
of chamomile to hot water (or use tea) and breathe in the steam to calm a
cough.
Bath: Use 1/4 lb. of dried flowers per bath,
or add 5 to 10 drops of essential oil to a full tub of water to soothe
hemorrhoids, cuts, eczema, or insect bites.
Poultice: Make a paste by mixing powdered
herb with water and apply to inflamed skin.
Cream: Use a cream with a 3 to 10% chamomile content for psoriasis, eczema, or dry and flaky skin.
Recipes
Bathtub
Scrub-a-Dub-Dub
½
cup baking soda
½
cup vinegar
5
drop German chamomile EO
5
drops bergamot EO
Directions:
Mix all of the above ingredients together in a glass jar. Massage the mixture
into the skin focusing on sore muscles. Soak in a warm bath for at least 15
minutes to calm and relax the body and the mind. Use as needed, daily if
desired.
Bedtime Face Lotion
15
drops German chamomile EO
15
drops lavender EO
15
drops peppermint EO
¼
cup olive oil
¼
cup coconut oil
¼
cup beeswax
¼
cup shea butter
2
Tbsp. vitamin E
Directions:
In a glass bowl added olive oil, beeswax, coconut oil and shea butter. Place
the glass bowl over a pot of simmering water on the stove and melt together.
Mix well. Once the four ingredients are melted and mixed well together remove
from heat and place in the refrigerator for at last an hour or until solid. Once
the mixture is solid remove the bowl from the fridge. Taking a hand mixer beat
the mixture in the bowl until it is fluffy in texture. Add in the essential
oils and vitamin E and mix well. Place in a glass container and store in a cool
dry place. Apply to the face focusing on the temples prior to bedtime to help
promote rest and relaxation of the mind and body.
PMS Saver Blend
2
drops German chamomile EO
2
drops sage EO
2
drops basil EO
2 drops
rosemary EO
Directions:
Combine all of the essential oils together in a bowl. Pour the essential oils
onto a warm moist hand towel and place on the stomach for 5-10 minutes or
longer as needed to help relieve the pain, inflammation and cramping of PMS
Sunburn Salve
10
drops lavender EO
6
drops German chamomile EO
4
drops peppermint EO
4
oz. fractionated coconut oil
Directions:
Melt the coconut oil over low heat on the stove. Once melted remove from heat
and add in the essential oils. Mix well. Transfer into a 4 oz glass jar and
allow to cool. Apply to affected area as needed at least twice a day.
German Chamomile Body Wash
1
cup water
¼
cup raw honey
⅔ cup
liquid Castile soap
30
drops German chamomile EO
1
tsp. vitamin E
2
tsp. carrier oil of your choosing (argan, coconut, sesame, sweet almond,
jojoba, grapeseed, macadamia)
Directions:
Mix all of the above ingredients in a glass bottle and mix well. Shake prior to
use.
Bonus ways you can experiment with when
it comes to using German chamomile essential oil:
To help relieve the symptoms of anxiety and
depression add a few drops of German chamomile and rose essential oil to a warm
bath or mix and diffuse in a room.
To help with motion sickness, inhale a
combination of German chamomile, peppermint, lavender and ginger essential
oils.
Try having some chamomile tea to help reduce stress, anxiety and depression. It can also help to soothe and calm the stomach.
As with so many other fitness activities, strength training is about more than just throwing some weights on a bar and lifting. Truly effective strength training also relies on a healthy nutrition plan and appropriate pre- and post-workout fuel, all designed to maximize results. Restricting foods and cutting calories are not recommended during strength training to ensure the body continues to get adequate nutrition to function and prosper with resistive activities. Consuming whole and unprocessed food is highly recommended over prepared and packaged food and supplements.
The best nutrition program, overall, to support a strength-training program includes the following:
Carbohydrates: 6 to 10 grams per kilogram of body weight (2.7 to 4.5 grams per pound of body weight). Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. Personal carbohydrate requirements vary based upon the intensity and length of workouts as well as body size, sex and even environmental conditions. Carbohydrates are essential to brain and muscle function.
Protein: 4 to 20 grams per kilogram of body weight (0.5 to 0.8 grams per pound of body weight). These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements. Simply by combining both plant and animal based proteins in your meals throughout the day. Protein is essential to maintaining and gaining muscle tissue.
Fat: 20 to 35 percent of total energy intake. It can often be tempting to drop below this level in the quest for improved results; however, consuming less than 20 percent of energy from fat does not benefit performance. It’s important to stress the importance of total nutrition for optimal results. Combining unprocessed animal and plant derived fats provides the most nutrition for the body. Fat is essential to brain, muscle, hormone and nerve function.
Hydration: Adequate fluid intake before, during and after exercise is important for health and optimal performance. Dehydration decreases exercise performance. In the hours after exercise, clients should aim for approximately 16 to 24 ounces of fluid for every pound (0.5 kg) of body weight lost during exercise to replenish fluids. Adequate hydration ensures the cells of the body can remove waste and function properly.
As with other training programs, fueling up in the hours prior to strength training is essential to an effective session. The goal of this small meal is to boost energy for the training itself as well as to prime the body for faster recovery after the workout.
Nutrient Dense and High in Fat Breakfast Sandwich Example:
2 slices Thick Cut Uncured Bacon
1-2 Eggs fried or scrambled
2oz Mozzarella slices
2 slices Whole Grain/Flax Seed Bread or whole bagel (more protein than bread)
A New Year’s resolution is a tradition, most common in the Western Hemisphere but also found in the Eastern Hemisphere, in which a person resolves to change an undesired trait or behavior, to accomplish a personal goal or otherwise improve their life.
Mother Jai’s makes the perfect oil for your New Year Resolutions.
Babylonians made promises to their gods at the start of each year that they would return borrowed objects and pay their debts.
The Romans began each year by making promises to the god Janus, for whom the month of January is named.
In the medieval era, the knights took the “peacock vow” at the end of the Christmas season each year to re-affirm their commitment to chivalry.
At watchnight services, many Christians prepare for the year ahead by praying and making these resolutions.
This tradition has many other religious parallels. During Judaism’s New Year, Rosh Hashanah, through the High Holidays and culminating in Yom Kippur (the Day of Atonement), one is to reflect upon one’s wrongdoings over the year and both seek and offer forgiveness.
People can act similarly during the Christian liturgical season of Lent, although the motive behind this holiday is more of sacrifice than of responsibility.
In fact, the Methodist practice of New Year’s resolutions came, in part, from the Lenten sacrifices.
The concept, regardless of creed, is to reflect upon self-improvement annually.
At the end of the Great Depression, about a quarter of American adults formed New Year’s resolutions. At the start of the 21st century, about 40% did. In fact, according to the American Medical Association, approximately 40% to 50% of Americans participated in the New Year’s resolution tradition from the 1995 Epcot and 1985 Gallop Polls. A study found 46% of participants who made common New Year’s resolutions (e.g. weight loss, exercise programs, quitting smoking) were likely to succeed, over ten times as among those deciding to make life changes at other times of the year.
In a 2014 report, 35% of participants who failed their New Year’s Resolutions admitted they had unrealistic goals, 33% of participants didn’t keep track of their progress, and 23% forgot about them; about one in 10 respondents claimed they made too many resolutions.
A 2007 study by Richard Wiseman from the University of Bristol involving 3,000 people showed that 88% of those who set New Year resolutions fail, despite the fact that 52% of the study’s participants were confident of success at the beginning. Men achieved their goal 22% more often when they engaged in goal setting, wherein resolutions are made in terms of small and measurable goals (e.g., “lost a pound a week” rather than “lose weight”).
Some popular resolutions are:
Promise to donate to charities more often
Try to become more assertive
Strive to be more environmentally responsible.
Improve physical well-being: eat healthy food, lose weight, exercise more, eat better, drink less alcohol, quit smoking, stop biting nails, get rid of old bad habits
Improve mental well-being: think positive, laugh more often, enjoy life
Improve finances: get out of debt, save money, make small investments
Improve career: perform better at current job, get a better job, establish own business
Improve education: improve grades, get a better education, learn something new (such as a foreign language or music), study often, read more books, improve talents
Improve self: become more organized, reduce stress, be less grumpy, manage time, be more independent, perhaps watch less television, play fewer sitting-down video games
Take a trip
Volunteer to help others, practice life skills, use civic virtue, give to charity, volunteer to work part-time in a charity organization
Get along better with people, improve social skills, enhance social intelligence
Make new friends
Spend quality time with family members
Settle down, get engaged/get married, have kids
Pray more, be more spiritual
Be more involved in sports or different activities
Spend less time on social media (such as Facebook, Instagram, Twitter, Tumblr etc.)
Spend more time listening to different or conflicting points of view
Instead of making resolutions, setting measurable goals is more likely to lead to success in seeing your hopes and dreams come to fruition. Want to increase the chances of seeing your dreams become reality? Here are some goal-setting tips that will get you started on your journey towards reaching your goals.
Focus on Intention Rather Than Outcome
Most New Year’s resolutions focus on an outcome, e.g., losing 10 pounds or being more productive at work. But what if you turned your focus inward instead, focusing on your intention rather than any results? Your goals for the year might then change; instead of losing weight, maybe your goal is to treat food as nutrition rather than enjoyment. You might be surprised at how effective such a mindset can be!
Highlight the Things You Do Well, Not What You Need to Change
Who says you need to change, anyway? You’re just perfect the way you are: every flaw, every weakness, every time you chose to sit on the couch and watch TV instead of going to the gym. Maybe these aren’t things to be fixed but rather to be celebrated as unique aspects of your personality and life. Perhaps it’s okay to leave the betterment plan for another time and instead focus your attention on the things you like about yourself.
Be S.M.A.R.T.
When it comes to goal setting, S.M.A.R.T. is a familiar acronym for specific, measurable, attainable, relevant, and time-sensitive. Too often, people set goals that are vague and unrealistic. Not only does this lead to frustration, but it also decreases the likelihood of actually achieving the goal. The S.M.A.R.T. method can be applied to a variety of goals, whether professional or personal, giving you the tools you need to succeed in your goal setting endeavors.
Write it Down
The daily minutiae of life is enough to rattle even the most skilled multi-tasker. With family dinners, kids’ sporting events, and household chores, life is truly a juggling act. Still, we manage to fall into the routine of getting those things done without a need to write them down. When it comes to goals, however, we are not very likely to simply fall into a routine. Achieving goals involves deviating from the daily monotony, stepping outside of your comfort zone, and challenging yourself. Writing down your goals allows you to free up some of that mental clutter so that you can visualize those things that you want to achieve. Also, tracking your progress by checking things off will give you a sense of accomplishment, motivating you to keep going.
Avoid Comparisons
When you are working towards improving your life, it is common to compare yourself to other people. Your perception is that they are superior to you, or more privileged in some way. The social media phenomenon doesn’t help; your ‘news feed’ overflows with announcements of your friends’ new love interests, weight loss, and new jobs, quickly turning you into a green-eyed monster. How does this serve you, exactly? It doesn’t. When you compare yourself to others, you rob yourself of time you could be spending on your own self-improvement. It is also important to keep in mind that everyone’s journey is different; although we have similar destinations, our paths are often quite different. Follow your own path.
Anticipate Setbacks & Opportunities (bolster your resilience)
Research shows that using “If/then” thinking encourages us to be more flexible and creative when it comes to problem solving; it’s what Peter Gollwitzer has called “implementation intention.” Basically, your mindset is “If X happens, then I’ll do Y.” This has you thinking proactively and forces you to pay attention to situational cues; it can be used in almost every situation too. Let’s say you are trying to smooth out what has been a bumpy relationship with a friend; you begin by thinking, “If she’s open to talking, then I’ll talk to her about how we might resolve our differences.” Needless to say, if she appears not to be open to talking, you will reframe and wait for a better moment. Sticking to a single plan is a terrible idea so keep using “If/then” thinking. Your ability to quit and pivot is absolutely key to success.
Embrace Failure
Rich Dad Poor Dad author Robert Kiyosaki says that “successful people don’t fear failure but understand that it is necessary to learn and grow from.” Setting goals involves learning what you need to do in order to achieve personal growth. Embracing failure by seeing it as a necessary part of achieving your goals will only make you stronger and more resilient as you continue on your road to towards achieving your goals.
Enjoy the Process
Big success is made up of small victories. If your weight loss goal is 20 lbs, chances are that you will not lose it all at once. Still, you can celebrate your pants fitting a little looser every week. Having goals is important; however, we don’t stop living while we pursue them. Life happens while you are in the midst of seeing your dreams realized. Don’t allow your focus on the outcome to keep you from enjoying the process.
Celebrate Your Successes
Appreciation can sometimes be played down in life and we tend to forget to appreciate what we’ve done and what we have. Appreciating our small wins and the small steps we take can be the difference between failing and succeeding. Lack of appreciation and gratefulness can lead us down the slippery slope of not being able to see the importance of our small successes. Celebrating the small stuff is us acknowledging that we are well on our way to achievement – in fact we are achieving all the time and it’s a myth that we are only successful once we’ve reached that elusive goal.
People move through their lives never celebrating success because they often don’t recognize when they have been successful. Our personal definition of success greatly influences our perception of self and the meanings we place on our experiences. Developing your authentic and personalized definition of success is key when talking about healthy ways to celebrate.
Psychologist and author of Emotional Success: The Power of Gratitude, Compassion and Pride, David DeSteno, PhD, studies the relationships between emotions and success. In his work, DeSteno shares that emotions, such as pride, can lead people to greater future success. Regarding prosocial emotions such as gratitude, compassion and pride, he states: “These feelings – gratitude, compassion and pride – are easier to generate than the willpower and self-denial that underpin traditional approaches to self-control and grit. And while willpower is quickly depleted, prosocial emotions actually become stronger the more we use them.”
Celebrating vs. Rewarding
When we think of celebrating, we may think about rewarding ourselves after accomplishing a goal or job well done. Although rewarding yourself may feel the same as celebrating, a reward suggests that there is no continuation of effort in that particular task after earning the prize. Celebrating is about an appreciation of the process, your effort, those who have supported you along the way and where you would like to go next.
Extrinsic motivation is when we feel motivated to complete a task because we want to earn an external reward, such as a gift, ribbon, trophy or money. The process of completing the task becomes more about the final outcome than the process and effort required to complete the task. When we rely too much on extrinsic motivation and reward, it can be difficult to find the energy to engage in the task itself when that external reward is removed.
Intrinsic motivation, on the other hand, is motivation that comes from within rather than focusing only on the outcome or reward. This type of motivation has more to do with the process and effort of the task than the outcome. When intrinsically motivated, people will engage in a task for the joy of doing so, even if there is no trophy to be won at the end. Celebrating success in a healthy way allows us to enhance the positive emotion around our effort, further increasing our intrinsic motivation.
How to Celebrate in a HealthyWay
There are a few simple ways that you can celebrate your success and promote motivation to continue on your journey to personal fulfillment.
Personal Reflection
What is it that you are celebrating? Sure, winning the game or meeting your sales quota would be reasons to celebrate, but if we take away the outcome and look at the journey it took to get there, what would you want to celebrate most? Take time to reflect on things like the elements of your value system that guided your decision making and the personal strengths that helped you achieve your goal.
Include Others
When celebrating success, it can be easy to forget others who may have helped us, in ways big or small, to reach the finish line. Including others in your celebration is a wonderful way to build and strengthen connection with coworkers, loved ones or others who helped you along the way. Give them specific feedback about the ways that they helped you achieve your goal and express gratitude for their help. People enjoy feeling helpful, appreciated and connected. When you celebrate success with others you are nurturing the kind of meaningful relationships that allow those same people to want to help you in the future.
Be Present
In our fast-paced society we seem to always be focused on the future. When we have reached one goal we quickly move on to the next, often with no celebration at all. In fact, sometimes it can feel uncomfortable for people to celebrate their own success for fear that they would be drawing too much attention to themselves or setting themselves up for embarrassment. Celebrating your success, especially in the ways we are talking about here, includes slowing down to appreciate and live the experience of your success with those who are important to you.
Nurture Yourself
Celebrate in fun ways that nurture your mind, body, and spirit. Decide to celebrate in ways that speak to you and what you enjoy most. Examples of ways to celebrate while nurturing at the same time include:
Dinner party with loved ones
Walk or jog in the park
Watch sunrise or sunset
Massage or spa treatment
Game night with friends
Start a new journal
Go on an adventure
Try a new hobby
Creating Successful Habits
Successful habits equal success. We all know creating and changing habits can be hard as our minds find it difficult to adapt to new routines but acknowledging and celebrating the small wins are how you help yourself establish the habits you need and to keep you going. Our brains need reinforcement so allowing yourself to be rewarded will develop an ‘addiction to progress’ that will cause your brain to want to carry on to the next steps.
So, what is the secret to a successful habit? It’s all about understanding the importance of the present moment. We tend to take the present moment for granted – it seems insignificant and we believe the little things we do in the moment aren’t changing us. You must invest in the small things over a long period of time and understand that you only have the moment you are in and although these moments seem insignificant when determining whether you succeed or fail at something, it is the combination of moments over time that achieve the big things.
Celebrating your wins not only feels great physically, it also reinforces the positive attitude and behavior you want to have show up when you face a new challenge or opportunity.
