An adrenaline rush occurs when the adrenal glands pump a lot of adrenaline into the body in response to high stress or anxiety. You may experience symptoms similar to those of a panic attack, such as a rapidly increasing pulse and palpitations, sweating, or dizziness. While it may feel uncomfortable and scary at times, the adrenaline rush is actually harmless. By applying relaxation techniques or making lifestyle changes, the frequency and intensity of adrenaline rushes can be reduced.
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Method 1 of 2: Applying Relaxation Techniques
Step 1. Do deep breathing
Deep breathing exercises, also called pranayama, can reduce tension and help you relax. Take deep breaths to relax and refocus yourself, and reduce the symptoms of an adrenaline rush.
- Deep breathing helps the body distribute oxygen into the body, which can reduce the heart rate and normalize the pulse. Deep breathing exercises also help relax muscles that tighten due to the rush of adrenaline.
- Inhale and exhale evenly through the nose. For example, inhale to a count of four, hold for a count of two, then exhale to a count of four. Count can be changed according to ability.
- To maximize the benefits of deep breathing, sit up straight, shoulders back, feet flat on the floor and don't slouch. Place your hands on your stomach and practice breathing in slowly so that you feel your stomach expand in your hands. When exhaling, tighten your abdominal muscles and exhale through pursed mouth. Feel the diaphragm rise and fall with the breath.
Step 2. Count to 10 or 20
When you're stressed, anxious, or experiencing an adrenaline rush, step away from whatever situation you're in, and count to 10. Counting will help your brain focus on something else.
- When you focus on something other than the cause of stress, your body stops producing adrenaline.
- If necessary, count to 20 and repeat as often as needed.
Step 3. Apply progressive muscle relaxation
If you feel that stress or anxiety is starting to trigger an adrenaline rush, relax your entire body to calm yourself down. Lie down or sit down, then tighten and relax every muscle in your body. Start with the feet:
- Tighten and relax each muscle of the body for five seconds, starting with the legs. Then, let the muscles relax with deep relaxation. After 10 seconds, tighten the calf muscles for 5 seconds and then relax.
- Keep repeating this sequence until it's finished in the head.
- After the legs, continue with the calves. Repeat the process for all muscle groups, continuing until you reach your head.
Step 4. Develop positive thoughts
Negative thoughts can increase stress, tension, and anxiety, and make the adrenaline rush even more acute. By framing any situation in a positive way, you will be able to cope with and control the adrenaline rush or panic attack.
- Framing thoughts is a technique that can shape the way you deal with certain situations through positive scenarios.
- For example, you are dealing with an angry customer. Imagine that you can make the customer happier by solving the problem. These thoughts can help you get through an uncomfortable situation more positively and prevent panic attacks.
- Another way is to visualize a positive outcome by imagining a peaceful place, such as a flower garden, and imagining yourself in that place.
- You can also practice sensitivity. This is the process of recognizing thoughts and how they affect how you feel, non-judgmentally.
Step 5. Look for the funny and positive side of every situation
Even the most difficult situations have a positive and funny side. Even if you can't see it in person, the ability to find it and laugh it off can relax you and avoid the rush of adrenaline.
- Several studies show that positivity contributes greatly to happiness.
- For example, if you fall and injure your elbow, don't focus on the cut or tear staining your clothing. Instead, laugh at your own awkwardness or funny things in the situation.
Method 2 of 2: Changing Your Lifestyle
Step 1. Control the factors in your life that cause stress
There are many things you cannot control, but some things (such as yourself, your actions and decisions) you can control. By learning how to handle or ignore situations that cause stress or anxiety, you can minimize or reduce your adrenaline rush.
- Make a list of adrenaline rush triggers. Read the list and tick the items you can control.
- For example, a staff meeting gets your adrenaline going. Take action to minimize anxiety, such as being fully prepared, meditating five minutes before a meeting, or sitting next to a positive person.
- If a friend is stressing you out because he creates drama, spend less time with him. Remember, you can't control the other person, but you can control how you respond to them and how much time you spend with them.
Step 2. Exercise as often as possible during the week
There is evidence that aerobic and cardiovascular exercise has a positive effect on mood and can help calm you down. Talk to your doctor before starting a new exercise program.
- 10 minutes of exercise is enough to relax and focus. For example, a 10-minute walk will relax you and give you a chance to think about all the positive aspects of your life.
- Exercise stimulates the production of endorphins and serotonin, which can improve mood and ease sleep, as well as minimize or reduce adrenaline rush.
- Any sport is good. Consider walking, hiking, swimming, rowing, or running.
- The recommended length of exercise is 30 minutes every day for five days a week.
Step 3. Apply gentle yoga
Gentle yoga can stretch tense muscles and relax you. Pose downward facing dog even up to 10 breaths can help you relax and focus, and in turn control anxiety and adrenaline rush.
- Do gentle yoga exercises. This type of yoga stretches tense muscles and relaxes them. Two options for dealing with the adrenaline rush are restorative yoga and yin yoga
- If you don't have time to practice one yoga session, do downward facing dog for 10 inhalations and exhalations. Downward facing dog is a fundamentally important pose in yoga that not only soothes and relaxes, but also stretches tense muscles.
- Talk to your doctor before starting to practice yoga to make sure you are healthy enough to do so.
Step 4. Adopt a healthy and balanced diet
A poor diet can drain energy and cause stress or anxiety. Consumption of healthy foods and snacks is not only good for overall health, but also can reduce stress and anxiety, and relieve adrenaline rush.
- Foods like asparagus contain nutrients that improve mood and minimize stress.
- Foods rich in B vitamins can also minimize stress and anxiety. Examples of foods that have a high vitamin B content are avocados and nuts.
- A glass of warm milk can reduce insomnia and anxiety which usually triggers an adrenaline rush.
Step 5. Stay away from caffeine, alcohol, and drugs
All kinds of illegal drugs should be avoided, while alcohol and caffeine should be limited. These substances can exacerbate anxiety and make you more prone to experiencing an adrenaline rush.
- Most adults can tolerate 400 mg of caffeine per day. That amount is equivalent to four cups of coffee or two energy drinks. If you often experience adrenaline rush, try to reduce caffeine consumption.
- Women should not drink more than one drink per day and men should not drink more than two. An example of a single drink serving is approximately 350 ml of beer, 150 ml of wine, and 50 ml of 40% liquor.
Step 6. Schedule regular breaks to refresh and focus
Break the job, task, or uncomfortable situation into sections that are easier to handle. Rest can relax you and refresh your body and mind. Rest also helps you control or prevent an adrenaline rush.
- You can relieve everyday stress by reading a book, watching a movie, taking a bath, walking your pet dog, or chatting with your partner.
- Do activities that you enjoy while resting. One of them is taking a walk. Walking will distract you from work, improve blood circulation and supply oxygen to the brain, allow your mind to wander, and help you relax.
- Setting aside time to “worry” or “dream” is also important. Give yourself a certain amount of time each day to think about the problem or do nothing about it. This kind of rest is as important as short breaks in between work.
- No less important than rest is vacation. Schedule a vacation at least once a year as an opportunity to relax and recharge.
Step 7. Enjoy the massage
Tension, anxiety, and panic attacks can cause physical changes. So enjoy a massage so you can relax, which will then help control the adrenaline rush. Professional masseurs can feel and relieve muscle tension.
- Some studies show that massage can relax tense muscles.
- There are many types of massage. Choose the one you like the most. Any massage releases oxytocin which helps you relax and relieve tension.
- You can find qualified masseurs through word of mouth, the internet, or a doctor's recommendation.
- If you can't see a professional massage therapist, try massaging yourself. You can massage your shoulders, face, or earlobe to reduce stress.
Step 8. Prioritize sleep
Everyone needs sleep to maintain physical and mental health, as well as relax the body and mind. Try to get 7–9 hours of sleep every night to recharge and relax, which will help control the adrenaline rush.
- Create a conducive sleep environment, which includes going to bed and getting up at the same time every day, arranging a bedroom that supports sleep, and avoiding stimulants at bedtime.
- Increased stress, anxiety, and panic attacks are sometimes caused by lack of sleep.
- A 20–30 minute nap can also make you feel better.
Step 9. Join a support group
People who also have anxiety or panic disorder can give you support because they understand what you're going through. Support groups can also suggest ways to cope with the adrenaline rush.
If there are no support groups in your area, consider sharing your concerns with friends or family. Talking to loved ones can minimize stress and anxiety. Extraordinary people can usually see logical ways to deal with stress more effectively than people who experience it themselves
Step 10. Consult a doctor
If the adrenaline rush is affecting your life so much and is so severe that the physical symptoms are unbearable, see a doctor. Doctors can help design treatments that may include psychotherapy, medication, or other lifestyle methods.
- For example, if you have an anxiety disorder, your doctor may prescribe benzodiazepine therapy or selective serotonin reuptake inhibitors. Alternative therapies for an adrenaline rush are kava kava and valerian root.
- See your regular doctor or consider seeing a psychiatrist.
- If left untreated, adrenaline rushes or panic attacks can interfere with your quality of life.
