Wellbeing Journal
UNWIND WITH AROMATHERAPY
A complete self-care ritual revitalises our skin, rejuvenates the body, and helps balance the mind. Aromatherapy harnesses the natural benefits of essential oils to create a sense of wellbeing and can be incorporated into your self-care ritual in the following ways: Enhance your mood with Aromatherapy diffusers Scents can help awaken our spirit, relax our mind and prepare ourselves for a restful night's sleep. Fill your diffuser with water and add 5-8 drops of your desired essential oil to diffuse the scent in your home. The Jurlique diffuser uses ultrasonic technology to increase the reach and strength of essential oils in any space. Elevate your bath and body experience with a Soaking Ritual Enjoy a rejuvenating bath with up to 20 drops of your favourite Soaking Ritual for an uplifting experience that soothes the body and mind. The formula’s essential oils envelop the body in natural skincare benefits while the steam and heat from the bath helps diffuse their scent. Choose from our two Soaking Rituals to energise your morning or relax and destress. Advance your skincare ritual with a facial soak Essential oils used in aromatherapy also have skincare benefits for a radiant complexion. Immerse a face cloth in a mixture of warm water with a few drops of your desired facial soak, squeeze out the excess liquid, and apply the warm compress to your face, neck and décolletage. Choose Soaking Ritual Energising to awaken the senses and Soaking Ritual Relaxing to calm the skin. Add Aromatherapy to your self-care ritual
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A BEGINNER'S GUIDE TO AROMATHERAPY
Aromatic oils have been used in ancient cultures for thousands of years as a holistic wellness tool. By harnessing essential oils derived directly from nature, we capture the most potent ingredients to promote a sense of wellbeing. Essential oils provide a multitude of benefits, where just a few additions of Aromatherapy into your holistic beauty ritual can provide a sense of wellbeing for your skin, mind and body. Discover how you can change your ritual with our new Aromatherapy range. How do I add essential oils to my holistic beauty ritual? Pure essential oils and the unique blends can be diffused throughout different points in your day to support your overall sense of wellbeing. Whether it is diffusing Eucalyptus Pure Essential Oil while cleansing to start your day refreshed or diffusing Lavender Pure Essential Oil while showering to relax and settle for the night, there is a perfect essential oil for every occasion. Lavender Pure Essential Oil can help support dry skin and Rose Pure Essential Oil Diluted imparts the moisturising benefits of Rose, making these ideal for the cooler months when skin can become dehydrated. The anti-microbial properties of Tea Tree Pure Essential Oil make it an ideal natural solution for acne and blemishes. Frankincense Pure Essential Oil is excellent for mature skin, whereas Eucalyptus Pure Essential Oil can help cleanse and leave skin feeling soft. Combination and oily skin types can use essential oils too. Geranium Pure Essential Oil helps balance moisture levels in oily or dry skin, making it suitable for combination skin types and perfect for use all year round. Essential oils are also suitable for use on more delicate skin types. Peppermint Pure Essential Oil can help calm and soothe skin, whereas Neroli Pure Essential Oil Diluted can be used for dry skin. How do you use Jurlique’s Aromatherapy range? Pure Essential Oils and the Essential Oil Blends can be used alone in a diffuser to impart a mood-boosting scent to your space or combined with a Jojoba carrier oil for your desired benefit. The range’s Soaking Rituals can be dispensed into water and pressed into the skin to impart skincare benefits and improve mood. Simply dispense 8-10 drops to a basin of warm water, dip a face cloth in the mixture, and compress into the face and décolletage while inhaling deeply. For a full-body experience, dispense up to 20 drops of your preferred Soaking Ritual into a warm bath to nourish the skin and body while rejuvenating the mind with the formula’s aromatherapy benefits. What if I can’t choose only one essential oil? Choose a Jurlique Essential Oil Blend to target a specific need. Our blends are a delicate cocktail of botanical oils featuring native Australian ingredients to help achieve your wellness goal. Energy, Balance, Relax, Defence or Sleep, there is a unique blend for every situation whether you are starting a busy day, studying for an exam, getting ready for an event or simply winding down for the night. What ingredients are in essential oils? Jurlique’s essential oils contain pure botanicals that are harvested and extracted to the highest possible quality. Our blends are unique to Jurlique and are a mix of complementary Essential Oils blended together to provide a single benefit, such as Sleep or Balance. How do I store essential oils? We recommend safely storing the Jurlique Aromatherapy range away from direct sunlight and extreme temperatures to avoid over-exposure to light. Ensure the lids are screwed tightly and securely to protect them from evaporation. What is a Soaking Ritual? A Soaking Ritual dispenses a blend of essential oils and carrier oils into warm water before these are imparted onto the face and body to improve physical and mental wellbeing. Aromatherapy benefits can be achieved by application to the skin with a carrier oil or inhalation. A soaking ritual incorporates both of these techniques in it’s application methods. Our Soaking Ritual Relaxing features a unique blend of lavender, chamomile, geranium, orange to calm and destress the body and mind while soothing and hydrating skin. For an uplifting experience, our Soaking Ritual Energising features Rosemary, Mandarin, Grapefruit, Palmarosa and Olibanum essential oils to renew and rejuvenate. How do you add a Soaking Ritual to your self-care? Dispense 8-10 drops of your Soaking Ritual to a basin of warm water, dip a face cloth in the mixture, and pressing into the face and décolletage while breathing deeply, to calm and hydrate stressed skin while soothing the mind. The Soaking Ritual imparts the skincare of potent Essential Oils while the natural scents uplift your mental wellbeing. For full body benefits, add up to 20 drops of your preferred Soaking Ritual to your warm bath to cocoon the skin in potent essential oils and for a sensorial spa experience at home. The bath Soaking Ritual immerses the whole body in a complete wellness experience that cares for skin, nourishes the body, and rejuvenates the mind. Discover the Jurlique Aromatherapy range here.
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FINDING BALANCE WITH CAROLINE GROTH
Self-care has many benefits, from lowering stress to improving overall health and happiness. It allows us time to prioritise ourselves and create rituals, habits and behaviours that support our minds and bodies. Ultimately, a little self-care can go a long way to help restore balance in our busy lives. In celebration of International Self-Care Day, we caught up with digital creator Caroline Groth, known for her inspiring health and wellness content. With her expertise, she curates engaging and informative content that empowers individuals to prioritise their wellbeing and achieve a harmonious lifestyle. Discover more about Caroline’s self-care journey and her top self-care tips to help restore balance in your life. Why is self-care important to you? “For me, my daily self-care ritual is non-negotiable. I need to have all these routines that I've set in place and all of these self-care rituals in order for me to be my best self. I do not feel like I'm functioning at my highest, most authentic self if I don't incorporate these daily practices. I also live with three autoimmune diseases, so I need to look after myself and take care of myself every single day.” What were some of the biggest challenges you faced? “Some of the biggest challenges I faced starting my self-care journey were rewiring my entire brain, prioritising myself and how I felt showing up in this world on a physical, emotional, and spiritual level. For me, that meant cutting some people out of my life who weren't supportive of the journey or the changes I made. It was also about learning to carve out time and make myself a priority, which I had never done in my entire life. So that was a huge step for me.” How has the relationship with yourself and with those around you changed? “My relationship with myself has improved so much. I have always struggled with loving myself for who I am and how I show up in the world. Incorporating daily and weekly rituals into my life has helped increase the love I have for myself and also the love I have for other people. This means that I can be so much more genuine. I now have a full cup when I show up for other people, and I feel like I have so much more love to give..” What is your top self-care tip? "If there's one tip I can give you to bring more self-care into your world, and the one thing I absolutely cannot live without that's changed my world is meditation. Don't make it complicated. You can make it very simple. You can sit in silence and just listen to your breathing for a few minutes a day and build it up so you can sit longer and longer. But it does bring a level of presence into your world, both presence in the outside world, but also presence in your inside world." What does finding balance mean to you? "In the past, I used to be very rigid about my health. I'm someone who lives an extremely healthy life. I cook for myself every single day. I take my supplements; I do my movement; I do my daily practices; I do my meditations. But once upon a time, I was way too strict about it. Now I've created a life for myself which is a lot more balanced, where I can still go out and have a wine and a meal out and spend time with my friends, but it doesn't take away from who I am as my foundational self. I can come home, be silent with myself, enjoy my presence, and find peace within all of that. Finding balance for me in this world means looking after myself every single day by incorporating self-care practices. It means showing up for myself just as much as I show up for other people."
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NOURISHING POKE BOWL RECIPE
Embracing self-care means embracing the power of nutrition to transform our well-being from the inside out. Nourishing our bodies with healthy, wholesome meals not only fuels us for the day ahead, but also uplifts our spirits and enhances our overall sense of well-being. Treat yourself to a nourishing poke bowl, recipe by clinical nutritionist Bridget Hunt POKE BOWL INGREDIENTS 1/2 x cup brown rice 2 x spring onions finely chopped 1 x cucumber 1 x carrot 1/4-1/2 cup frozen edamame 1/2 bunch kale (or can use baby spinach for a quicker option) ¼ - 1/8th x cabbage finely shredded 1 x tbsp olive oil 1 x packet seaweed 1 x avocado 100g salmon sashimi (can also use chicken, tinned tuna, tofu or protein of choice) Ponzu sauce (optional) Kewpie mayo Dried shallots METHOD: Finely chop the cucumber, spring onions (and any other suitable salad vegetables you may use), and grate or shred the carrot and cabbage. In a large frying pan, heat 1 tbsp of olive oil over medium heat. Add the kale to the pan and turn it continuously with tongs. Add a drizzle of water to the pan and continue to toss the kale. The kale will begin to turn a bright green colour before slightly darkening. Add a pinch of salt and remove from the heat. It should take only around 1-2 minutes to cook thoroughly. Defrost the edamame in the microwave with some water for 1 minute and continue until warmed. To assemble the poke bowls, add ½ cup of rice to the bottom of the bowl. Top it with kale, cucumber, salad vegetables, spring onions, avocado, and salmon. Then sprinkle sesame seeds, seaweed, and dried shallots on top. Finish by drizzling ponzu and kewpie mayo over the ingredients. WHY WE LOVE IT Red Cabbage: Cabbage is a part of the brassica family, contains plenty of antioxidants and supports the immune system. Carrot: High in beta-carotene, which converts to vitamin A, a super important nutrient for our skin health and eyesight. Avocado: High in monounsaturated and polyunsaturated fats. All the cells in our body have a cell membrane called a phospholipid bilayer, and we need unsaturated fats to keep our skin nice and hydrated. Salmon: Rich source of Omega-3 fatty acids, which are integral for fighting off inflammation. Edamame Beans: Rich source of plant protein, so if you want to keep it vegetarian, you can just add edamame beans. Seaweed: Rich source of iodine, which is super important for our production of thyroid hormones, that keep us energised, feeling good and able to tackle everyday life.
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5 TIPS FOR A GOOD NIGHT'S SLEEP WITH OLIVIA AREZZOLO
5 tips for a good night's sleep with Olivia Arezzolo Sleep is one of the cornerstones of self-care. It impacts us mentally and physically with a wide range of benefits, from supporting our immune system, cardiac function and metabolism to reducing stress and improving our memory and mood. Sleep can leave us feeling rested, rejuvenated and ready for the day ahead, but a good night’s sleep isn’t always guaranteed. This International Self-Care Day, we sat down with renowned and influential sleep expert Olivia Arezzolo. As a trusted authority in her field, Olivia provides accessible and practical guidance to help individuals enhance their sleep quality and overall wellbeing. Using her profound understanding of sleep psychology, Olivia offered us some top tips on how to get a good night’s sleep. WHY IS SLEEP SO IMPORTANT? “It helps rejuvenate and replenish you mentally and physically. 70% of human growth hormone, the key catalyst for cellular repair and collagen production, is produced in slow-wave sleep. So, if you want to feel energetic and enthusiastic and your skin to shine, you need deep, quality sleep. Mentally, we need deep-quality sleep because if we don't get it, our stress hormone, cortisol, can increase by up to 37%. This leaves us feeling anxious, wired, and unable to switch off, and that's after just one night of inadequate sleep. So for mind and body alike, we need sleep like nothing else.” TIP 1 - BLOCK OUT BLUE LIGHTS “Blue light is the main factor controlling our circadian rhythm, which therefore controls our main sleepiness hormone, melatonin. Research shows that those who use blue light-blocking glasses for two hours before bed can fall asleep 78% faster.” TIP 2 - USE LAVENDER “Lavender is one of my favourite remedies because it activates the parasympathetic nervous system, which naturally helps us feel more relaxed, calm, and at ease in that critical pre-bed period. For anyone struggling to switch off in the evening, this is a game changer and should definitely be part of your bedtime routine. For best results—I recommend dabbing lavender on your pulse points or diffusing it throughout the room before bed.” TIP 3 - HAVE A SHOWER “When we emerge from a warm shower to a cooler bathroom, we naturally experience a drop in our core body temperature. As a result, our bodies produce melatonin, the sleepiness hormone. Melatonin helps us fall asleep and stay asleep, which is why research shows that showers can improve sleep quality and sleep quantity.” TIP 4 - READ A BOOK “Read a printed book, ideally 20 minutes before bed. Why? Because it gives your mind something to focus on, which can help you feel more relaxed in the evening. Research shows that stress can be reduced by 68% by reading a book, with the effects starting in just six minutes. “ TIP 5 - WEAR AN EYE MASK “Remember, light controls the circadian rhythm. So just as you need to block out blue light before bed to fall asleep, you need to block it out throughout the night to stay asleep, which is why an eye mask is a must.” Good quality sleep is what you need to feel your absolute best, so put these five tips to work for the best night's sleep.
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NOURISH YOUR BODY & MIND WITH BRIDGET HUNT
Nutrition can play an important role in our self-care practice, helping to nourish our bodies from the inside out. Healthy, nutritious meals have the power to fuel us for the day ahead and make us feel good on both a mental and physical level. This International Self-Care Day, we sat down with accomplished clinical nutritionist Bridget Hunt, widely known for her captivating content, nourishing recipes, and insightful perspective on nutrition and holistic wellness. Discover what self-care means to Bridget, how to make healthy choices when crunched for time and what goes into the perfect poke bowl. SELF-CARE “To me, self-care is looking after yourself in ways that may not fall under the typical perspective of self-care. It doesn't need to be extravagant; it doesn't need to be crazy. To me, self-care is about the fundamentals and can be as simple as making a nutritious meal, exercising, and getting enough sleep. “ FOOD AS FUEL “Physical and mental challenges can come in all different shapes and sizes. None of us are immune to the daily stresses of everyday life, work, business, studying, parenting, and doing enough exercise. So fuelling yourself with nutritious foods will always be integral to maintaining a healthy lifestyle. Having enough dietary fibre in your diet can impact your gut microbiome and can influence the gut-brain axis and immune system. We have microbes in our gut that produce neurotransmitters that can affect our mood, our sleep, and how we handle daily life activities.” HEALTHY MEAL FUNDAMENTALS “When building any meal, it's important to create balance. To do that, you need to include fibre, vegetables, protein, and healthy fats. It doesn't need to be complicated. It's just incorporating fruits and vegetables and keeping the fundamentals at the forefront of your mind whenever you're thinking about what to eat and the meals that you're making. For example, a poke bowl, is a staple in my house. I have two little kids and a very busy schedule, so this is a quick and easy recipe to have in your repertoire when you are short on time during the week. It's a nutritious, nourishing dish filled with fibre, lots of different vegetables and colours, which is so important for our self-care.” Fuel your body with the goodness it deserves. Try Bridget’s Poke bowl recipe.
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RECHARGE YOUR ENERGY WITH ALLIRA POTTER
Understanding your energy can be an important step in creating a well-rounded self-care practice. Learning to tune into your body, observing where your energy is going and devising ways to preserve your energy can all help create greater balance and harmony. As part of our International Self-Care Day celebrations, we caught up with Allira Potter, whose expertise ranges from energy healing, writing and public speaking to modelling, and mindset coaching. Representing her Yorta-Yorta heritage, Allira employs an inclusive and holistic approach, inspiring others to embrace their unique potential through personal growth and transformation. Discover more about Allira’s self-care practices and the importance of tuning into your energy and creating better boundaries. UNDERSTANDING ENERGY “The thing to know about energy is everything around you is energy—from the coffee you have in the morning, to your body, to the plants around you. Once you recognise that, you learn to stop, tune in and listen to your body. The thing for me was realising where my energy was going, the output that I was giving to other people, and understanding what input of energy I was giving myself. Remember that what you put out there is what you'll get back. It's all energy. So a conscious reminder to stop and tune into your body.” SIGNS OF BURNOUT “I neglected my self-care last year; I think I burnt out about four times because I kept people pleasing. I kept doing so much for everybody else; I had no self-care routine or boundaries. I recognise my energy levels as being pretty low when I'm feeling a little bit snappy towards people, or I'm feeling really fatigued—that's when I know that I'm in a burnout phase, and I need to say to myself, "You need stronger boundaries. You need to say no. You need to go and fill your cup and have a moment for you." PRIORITISING SELF-CARE “I think when we grow older, we need to stop giving so much energy to other people and not feel so guilty for creating boundaries. Remember, you are this beautiful individual, and you're allowed to say no to things and not have guilt attached to it—if you want to have that day in bed watching movies, then do it. Don't associate it with being lazy. It's just you recharging your energy and looking after yourself. The next time someone asks you to go out, tune into your body and observe if there is a back and forth, a yes or no. For me, that's my intuitive body and my energy saying, "Don't go. You need to conserve your energy and look after yourself." TECHNIQUES FOR RECHARGING ENERGY “Self-care practices that I use to recharge my energy levels are honestly things that we can do free of charge—getting out in nature, grounding or ocean swims. Some days I find that the best tool for me as a self-care practice is not having my phone, being present with my body, and just being surrounded by nature. I also do things like meditation and journaling. If I feel like I need to recharge with a friend, we might go on a river walk. It’s about all those nice little calm moments.”
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MASTER YOUR CLEANSING RITUAL
Why your morning skin ritual should differ from your night skin ritual? Morning routines wash away debris and sweat from the night before and provide a smooth base for makeup, whereas evenings are more restorative, aiming to replenish and prepare for a good night’s rest. Your morning cleanse A morning cleanse erases any impurities from the previous night before, preparing skin for sunscreen and providing a smooth and even base for makeup. Your evening cleanse An ideal evening cleanse focuses on two distinct actions: removing impurities, and rebalancing your skin. This can be best achieved by double cleansing. Double cleansing is suitable for all skin types. How to double cleanse? For the first cleanse, massage 2-3 pumps of Nourishing Cleansing Oil onto dry skin to melt away surface impurities, long-lasting makeup and sunscreen. Add warm water to emulsify, rinse thoroughly and pat dry with a face cloth. For the first cleanse, our best-selling Radiant Skin Foaming Cleanser protects while eight handpicked botanicals, including farm-grown Rosa gallica Hybrid rebalance the senses.
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GIVE YOUR SKIN A VITALITY BOOST
Activate your skin’s vitality with hydrating Activating Water Essence and Purely Age-Defying Firming Face Oil. Treatment Plan When used together in a 8:2 ratio, the Activating Water Essence+ allows superior penetration for our Purely Age-Defying Firming Face Oil to reach deeper into the skin for more efficacious results. WEEK 1 Place 8 drops of Activating Water Essence+ and 2 drops of Purely Age-Defying Firming Face Oil in the palm of your hand. Gently press onto your skin. Follow with your favourite Jurlique Serum and/or Moisturiser. Repeat for 7 days. WEEK 2 Repeat Week 1 on alternating days. Example: Monday, Wednesday, Friday, Sunday. WEEK 3 Repeat week one every two weeks for a healthier skin barrier and more radiant, glowing skin. Are you ready to take your ritual to the next level? Shop our Vitality Boosting skin ritual products here.
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