An adrenaline rush occurs when your adrenal glands pump a huge amount of adrenaline into your body in response to a lot of stress or anxiety. You may experience a variety of symptoms similar to a panic attack, such as a rapid heartbeat or pounding heart, rapid breathing or dizziness. While an adrenaline rush can be annoying and scary, it's not dangerous. By practicing relaxation techniques or changing your lifestyle, you can reduce their number and severity.
Steps
Method 1 of 2: Practicing relaxation techniques
Step 1. Try to breathe deeply
Deep breathing, also known as Pranayama, can naturally relieve stress and allow you to relax. Do a few exercises to learn how to breathe deeply so you can relax and regain concentration, and to reduce other symptoms of an adrenaline rush.
- Deep breathing allows your body to better distribute oxygen, lowering the heart rate and returning to normal. It can also help to relax muscles that have been tense from the adrenaline rush.
- Breathe in and out all the way through your nose in a balanced way. For example, you can inhale for a count of four, then hold your breath for a count of two, and finally exhale for a count of four. The number of beats can vary depending on how well things are going.
- To take the best deep breaths, sit up straight, with your shoulders back, feet flat on the floor, without slumping. Place your hands on your stomach and make sure that your abdomen expands against your hands as you inhale. As you exhale, tighten your abs and blow the air between your compressed lips. Feel your diaphragm move up and down as you breathe.
Step 2. Count to 10 -- or 20
If you're feeling tense, anxious, or experiencing an adrenaline rush, take a step back from the situation you're in and count to ten. Counting can help you focus your thoughts on something other than the situation.
- If you focus on anything other than the stressful situation, your body may stop producing adrenaline.
- If necessary, count to twenty and repeat this procedure as many times as necessary.
Step 3. Practice progressive muscle relaxation
If you find yourself having stress or anxiety that is giving you an adrenaline rush, learn to calm your body. Lie on the floor or sit down and start tensing and relaxing every muscle in your body. Start with your feet:
- Tense every muscle in your body for five seconds, starting at your feet. Then gently release the muscles and relax. After 10 seconds, tense your calf muscles for five seconds, then relax them.
- Then repeat this with all your muscles until you get all the way to your head.
- Continue with your leg muscles. Do the same with each muscle group, slowly working your way up towards your head.
Step 4. Learn to think positively
Negativity can exacerbate stress, tension, and fears, making you more likely to get an adrenaline rush. By handling every situation in a more positive way, you can better manage adrenaline rushes or panic attacks.
- Framing is a technique that allows you to tackle specific situations by writing a positive scenario for yourself.
- Suppose you are dealing with an angry customer at work. Imagine that the best possible outcome is that the customer has become happier because you solved the problem. This can help you through the situation in the most positive way possible, thus preventing a panic attack.
- Another way you can use visualization of a positive outcome is to imagine a very peaceful scene, such as a field of flowers, and place yourself in this scene.
- You can practice mindfulness meditation. You learn to recognize what you think and how you feel at that moment, without judging.
Step 5. See the humor and positivity in every situation
Most difficult situations also have positive and funny moments. While they may not be immediately obvious to you, learning to recognize and laugh about them will help you relax and avoid an adrenaline rush.
- Some studies have shown that positivity clearly contributes to happiness.
- For example, if you fall and hurt your elbow, don't focus on the scrape or tear in your clothing. Laugh at your own awkwardness or at anything funny about the situation.
Method 2 of 2: Change your lifestyle habits
Step 1. Control factors in your life that cause stress
Many things are beyond your control, but there are certain things (namely your own actions and decisions) that you can control. If you learn how to handle or reduce certain situations that give you stress or anxiety, you can reduce or relieve adrenaline rushes.
- Make a list of things that trigger an adrenaline rush. Read the list and see what you can actively control.
- You may often get an adrenaline rush at a meeting. Then take steps to minimize your anxiety in these situations, for example by being thoroughly prepared, meditating five minutes before the start, or sitting next to positive people.
- If a friend is causing you stress because he/she often exaggerates, spend less time with that friend. Remember, you can't control your friend's behavior, but you can control how you respond to them and how much time you spend with them.
Step 2. Exercise most days of the week
There is evidence that aerobic and cardiovascular activities have a positive effect on your mood and calm you down. Consult with your doctor before starting a new exercise program.
- Even just 10 minutes of exercise will help you relax and regain your focus. A 10-minute walk will relax you and give you a chance to think about the positive things in your life.
- Exercise stimulates the production of endorphins and serotonin, chemicals that improve your mood, help you sleep better, and reduce or relieve adrenaline rushes.
- Any kind of exercise is good. Think of walking, swimming, rowing or running.
- It is recommended to exercise for 30 minutes five days a week.
Step 3. Try relaxing yoga
Doing some gentle yoga exercises will stretch your tense muscles and relax your body. Even if you only stay in the head-down dog for ten breaths, you'll become more relaxed and better manage fears and adrenalin rushes.
- Do a form of yoga that is gentle on your body. This stretches your tense muscles and allows you to relax better. Restorative and Yin yoga are two good methods if you suffer from adrenaline rushes.
- If you don't have time to do a full yoga session, do the head-down dog and stay in this pose for 10 inhalations and exhalations. This is an important basic pose in yoga that not only relaxes and calms you, but also stretches your tense muscles.
- Before starting a new yoga routine, check with your doctor to make sure you're healthy enough to practice it.
Step 4. Eat a balanced and healthy diet
A poor diet can deplete your energy levels and cause anxiety and stress, fueling adrenaline rushes. Eating healthy foods and snacks will not only help your general health, but also reduce stress, anxiety and adrenaline rushes.
- Foods like asparagus contain nutrients that are good for mood and can reduce stress.
- Foods high in vitamin B can also minimize stress and anxiety. Avocados and bananas are good choices when looking for foods rich in B vitamins.
- A glass of warm milk can help with insomnia and anxiety, reducing your adrenaline rush.
Step 5. Cut out caffeine, alcohol and drugs
It is recommended to avoid all types of recreational drugs and to limit the use of alcohol and caffeine. These substances can amplify fears, making you more likely to suffer from an adrenaline rush.
- Most adults can tolerate up to 400mg of caffeine per day. This means four cups of coffee, two cans of Coke or two energy drinks. If you often experience an adrenaline rush, drink less caffeine.
- Do not drink more than one alcoholic drink per day. Examples of a drink are 350 ml of beer, 150 ml of wine or 45 ml of spirits.
Step 6. Take frequent breaks to refresh and regain your concentration
Break tasks, chores or annoying situations into smaller pieces, so that you spend a manageable time on them. Taking a break can refresh and relax your body and mind. A break also helps to control or get rid of an adrenaline rush.
- Reading a book, watching a movie, taking a bath, walking your dog, or talking to you or your partner can all help clear your head from the stress of the day.
- During your break, do something you enjoy. A short walk is an excellent way to organize your break. You get away from your task for a while, you stimulate your blood circulation, you provide more oxygen in your brain, you can empty your thoughts and it relaxes you.
- It is also important to set aside time to think or worry. Give yourself some time every day to deal with problems, or to do nothing at all. These kinds of breaks in which you can recharge yourself are just as important as the small breaks in between your tasks.
- Just as important as breaks are to take a vacation at least once a year, which allows you to relax and get away from everyday life.
Step 7. Get a massage regularly
Tension, anxiety and panic attacks can be hard on your body. Pamper yourself with a nice massage, with which you can control adrenaline rushes. A professional masseur feels and removes the tension in your muscles.
- Research shows that massage can relieve tension in the muscles.
- There are all kinds of massages. Choose one that you like the most. With each massage, your body produces oxytocin, which helps you relax and release stress.
- You can find a good massage therapist on the Internet, or you can ask your doctor for recommendations.
- If you can't get a professional massage, try massaging yourself. By massaging your own shoulders, face or even earlobes you can reduce a lot of stress.
Step 8. Get a good night's sleep
Everyone needs sleep to stay physically and mentally healthy, and to be able to relax. Try to get 7-9 hours of sleep a night to recharge and relax, which will help control your adrenaline rush.
- Have a good sleep routine, which means getting up and going to bed around the same time every day, preparing your room for a good night's sleep, and avoiding too many stimuli around bedtime.
- Stress, anxiety and panic attacks can be caused by lack of sleep.
- Taking a short nap of 20-30 minutes during the day may also help you feel better.
Step 9. Join a support group
Joining a support group with others who also suffer from anxiety or panic attacks can help you get support from people who understand what you're going through. It can also give you useful tips on how to deal with your adrenaline rush.
If there isn't a support group near you, consider confiding in a close friend or family member about what you're experiencing. You may find that the stress and anxiety decrease just by talking about it. Someone from the outside often sees a logical solution more easily to deal with the situation than someone who is in the middle of it
Step 10. See a doctor
If you find that the adrenaline rushes are controlling your life or that they are so severe that the physical symptoms are unbearable, see your doctor. Your doctor can draw up a treatment plan that includes psychotherapy, medication or other lifestyle changes.
- For example, if you have anxiety, your doctor may prescribe benzodiazepines or selective serotonin reuptake inhibitors. Alternative drugs for adrenaline rush include kava kava or valerian.
- See your doctor or consider seeing a psychiatrist.
- If left untreated, adrenaline rushes or panic attacks can seriously reduce the quality of your life.