An adrenaline rush occurs when the adrenal glands pump an excessive dose of adrenaline around the body in response to a high amount of stress. In these cases, you may experience a wide range of symptoms very similar to panic attacks, including rapid heart rate, increased breathing rate and lightheadedness. Although adrenaline rushes are unpleasant and frightening, there is nothing to worry about. In fact, by practicing some relaxation techniques or making some lifestyle changes, it is possible to reduce its frequency and intensity.
Steps
Part 1 of 2: Relaxation Techniques
Step 1. Try to breathe deeply
Deep breathing, also called pranayama, can help you release tension and relax naturally. Therefore, try some exercises to relax, regain your concentration and relieve the symptoms caused by an adrenaline rush.
- Deep breathing can allow you to distribute oxygen throughout your body, lowering your heart rate and bringing your heart rate back to normal. It is also able to relieve muscle tension, sometimes aggravated by the adrenaline rush.
- Introduce and expel all the air from the lungs in a balanced way through the nose. For example, try breathing to a count of four, hold your breath to two, then exhale fully for a count of four again. You can also change the time according to your skills.
- To get the most benefit from these exercises, sit with your back straight and your shoulders back, avoiding bending over. Breathe slowly and regularly, focusing on the stomach and engaging the abdomen to expand the lungs and rib cage.
Step 2. Count to ten or twenty
When you feel stressed, anxious, or feel an adrenaline rush is coming, step away from the situation and count to ten. By doing this, you can help your mind focus on something other than the context you are in.
- When you get distracted from a stressful situation, your body is able to stop the production of adrenaline.
- If necessary, count to twenty and repeat the operation whenever you deem it necessary.
Step 3. Practice progressive muscle relaxation
If you find that stress and anxiety are about to cause an adrenaline rush, try stretching your whole body to calm down. Lie on the ground or sit down and begin to contract and relax each muscle. Start from the feet:
- Tense and contract every muscle in the body for 5 seconds starting with the feet. Next, allow the muscles to calmly enter a state of deep relaxation. After 10 seconds, contract your leg muscles for another 5 seconds and then straighten them.
- Repeat this exercise until you have reached your head.
- Switch to the legs. Follow the same process for each muscle group, slowly working your entire body up to your head.
Step 4. Have positive thoughts
Negativity can exacerbate stress, tension and anxiety, but it can make adrenaline rushes even more violent. By framing any kind of situation in a more positive way, you have the possibility to overcome and control the adrenaline spikes or the onset of panic attacks.
- If you learn to frame the various situations, you have the opportunity to determine how to manage them, placing them in positive scenarios.
- For example, suppose you are confronted with a client who is angry about your job. Imagine that the best possible outlet is to please the customer by solving the problem. In this way, you will be able to face the situation with more positivity and avoid the onset of a panic attack.
- Another way to conceive of a positive outcome is to imagine a very peaceful environment, such as a field of flowers, by placing yourself within the scene.
Step 5. Find the bright and ironic side of any situation
Most of the time it happens that a difficult situation is characterized by positive and funny implications. While you may not instantly realize it, if you can recognize them and have a laugh, you can relax and keep the adrenaline from taking over.
- Studies have shown that positivity can hugely promote happiness.
- For example, if you fall and injure your elbow, don't think about the accident or tear in your dress. Rather, laugh at your lack of dexterity or the grotesque situation you have been the protagonist of.
Part 2 of 2: Changing Your Habits
Step 1. Check the factors that cause stress in your life
By learning to control situations that cause stress or anxiety, you can minimize or mitigate the intensity with which adrenaline rushes occur.
- Make a list of triggers. Read it and check everything you are sure you can actively control.
- For example, suppose staff meetings cause you adrenaline rushes. Take steps to reduce the way you react to these stressful conditions, perhaps by preparing yourself properly or by sitting next to positive people.
- If a friend is causing you a lot of tension because she makes every little thing a tragedy, spend less time with her.
Step 2. Exercise most days of the week
Cardiovascular and aerobic activity has been shown to have a calming and positive effect on mood.
- Even ten minutes of exercise can help you relax and get you back in focus. For example, a ten-minute walk can relax you and give you a chance to see life with more positivity.
- Sport stimulates the production of endorphins and serotonin, improving mood, promoting sleep and reducing or relieving adrenaline rushes.
- Any kind of physical activity will do. Consider walking, hiking, swimming, canoeing, or running.
Step 3. Practice yoga
By doing some mild yoga exercises, you can relieve muscle tension and, more generally, relax. Even by performing the dog position upside down for ten breaths you will have the opportunity to relax, regain concentration and, consequently, keep both anxiety and adrenaline rushes under control.
- Choose yoga practices that have a more gentle impact on the body, as they stretch tense muscles and relax. Restorative yoga and yin yoga, for example, are two great choices for fighting adrenaline rushes.
- If you don't have time to do a full yoga session, do the Downward Dog Pose by inhaling and exhaling deeply 10 times. This is an extremely important yoga posture that not only calms and relaxes, but also releases muscle tension.
- Consult your doctor before starting any yoga practice to make sure it is not contraindicated based on your health condition.
Step 4. Eat a healthy and balanced diet
Poor nutrition can lead to a drop in energy, cause stress or anxiety, and thus stimulate the production of adrenaline. By eating healthy foods and snacks, not only will you improve your physical condition, but you can decrease stress, relieve anxiety and limit adrenaline rushes.
- Some foods, such as asparagus, contain nutrients that regulate mood and can relieve stress.
- Food sources that contain vitamin B can also minimize stress and anxiety. For example, a good choice is avocado and beans, as they are rich in vitamin B.
- A glass of warm milk can relieve insomnia and anxiety, which can aggravate adrenaline rushes.
Step 5. Avoid caffeine, alcohol and drugs
It is advisable to stay away from all drugs and limit or eliminate the consumption of alcohol and caffeine, as they can aggravate anxiety and more easily expose you to adrenaline rush.
- Most adults can tolerate 400 mg of caffeine per day, which is equivalent to four cups of coffee, ten cans of soda, or two energy drinks. If you are prone to persistent adrenaline rushes, try decreasing the amount of caffeine you consume on a daily basis.
- Women should consume no more than 2-3 alcohol units per day, while men should consume no more than 3-4. For example, a bottle of wine contains 9-10 alcohol units.
Step 6. Schedule regular breaks to recharge and regain focus
Break down a task, errand or obstacle to tackle into manageable time segments. A break allows you to relax and unwind physically and mentally. It can also help you keep an adrenaline rush in check or prevent it.
- By reading a book, watching a movie, taking a bath, walking the dog or talking to your partner, you have the opportunity to free your mind from everyday pressures.
- When you take a break, do whatever you like best. Taking a walk is a great way to break up the day: it takes you away from what you need to accomplish, activates blood circulation, helps oxygenate the brain, relaxes the mind and makes you relax.
- It is also important to put aside "worries" or find time to "relax". Set a time during the day to clear your mind of any problems you may have or just do nothing. To find the right energy, this kind of break is as essential as the small intervals you allow yourself between activities.
- As important as the daily breaks are holidays. Therefore, try to schedule them at least once a year, so that they give you the opportunity to relax and unwind.
Step 7. Indulge in frequent massages
Tension, anxiety and panic attacks cause physical changes in the body. Therefore, let yourself go and enjoy a nice massage so you can relax and control the adrenaline rush. A professional massage therapist is able to feel and eliminate muscle tension.
- Some studies show that massages can loosen tight muscles.
- There are various types of massages. Choose the ones you prefer. Any pressure you apply helps to release oxytocin, which will help you feel more relaxed and relieve tension.
- Find an experienced and knowledgeable massage therapist via the Internet or by consulting your doctor.
- If you can't afford a professional massage therapist, try doing the massages yourself. By manually stimulating your shoulders, face or even your earlobes, you will be able to significantly reduce stress.
Step 8. Prioritize sleep
Every person needs sleep to maintain both physical and mental health and to receive all the benefits offered by a night's rest. Therefore, try to get 7-9 hours of sleep every night to recharge and relax. This way, you will have less difficulty keeping adrenaline rushes in check.
- The increase in stress, anxiety and panic attacks can be due to a lack of sleep.
- Even a quick 20-30 minute nap during the day can make you feel better.
Step 9. Join a support group
By joining a support group that is attended by people with anxiety or panic disorders, you can benefit from the unconditional help of other individuals who know what you are experiencing. It may also offer you useful tools to manage your adrenaline rush.
If there are no support groups in your area, consider sharing what you are going through with a friend or family member. You may find that talking to someone you love helps relieve stress and anxiety. Often an external point of view is able to reflect more rationally than those involved in a stressful situation and to find an effective solution to manage it
Step 10. See a doctor
If you find that adrenaline rushes are severely affecting your life or are so severe that they trigger intolerable symptoms, consult your doctor. It can help you formulate a treatment plan that includes psychotherapy, medication, or other methods to help you hold the reins of your life.
- Consult your doctor or consider talking to a psychotherapist.
- If you don't get proper care, adrenaline rushes or panic attacks can severely damage your quality of life.
