Content

• Steps
• Advice

A spike in adrenaline levels occurs when the adrenal glands secrete too much adrenaline in response to stress or anxiety. Symptoms may be similar to symptoms of panic attacks, including tachycardia or heart palpitations, increased breathing activity, or dizziness. While a spike in adrenaline can be bothersome and scary, it's not dangerous. By adopting relaxation techniques or making lifestyle changes, you can reduce the frequency and intensity of your adrenaline spikes.

Steps

Method 1 of 2: Practice relaxation techniques

1. 

   Use deep breathing techniques. Deep breathing exercises, also known as pranayama, can naturally ease stress and relax you. You can practice some deep breathing exercises to relax and calm down, while also alleviating other symptoms caused by high adrenaline levels.
   • Deep breathing helps to distribute oxygen to the whole body, which in turn can lower the heart rate and return the pulse to normal. Deep breathing also relaxes muscles that can push adrenaline levels higher.
   • Breathe in and out through your nose, while keeping balance. For example, inhale while counting to four, stop while counting to two, then exhale for a count to four. You can change the counting time according to your ability.
   • To get the most out of deep breathing, sit upright, shoulders back, feet flat on the floor, and avoid slouching. Place your hands on your stomach and breathe slowly so your abdomen moves closer to your hands. As you exhale, stretch your abdominal muscles and exhale through your mouth, rounding your lips. Notice how your diaphragm moves up and down as you breathe.

2. 

   
   
   Count to 10 or 20. When you are stressed, nervous, or feel your adrenaline spike, step away from the situation and count to 10. Counting can help your mind focus on something else rather than the current situation.
   • When you focus on something instead of focusing on a stressful situation, your body stops releasing adrenaline.
   • If necessary, count to 20 and repeat the process as many times as needed.

3. 

   
   
   Practice stretching, dynamic relaxation exercises. When you find that stress or anxiety triggers a spike in adrenaline levels, you can practice relaxing your whole body to calm yourself down. Lie on the floor or sit down and begin to stretch and release each group of muscles in your body. Starting from the foot:
   • Tense and contract each muscle group for 5 seconds, starting with your feet. Then let the muscles slowly relax until fully relaxed. After 10 seconds, stretch the leg muscles for another 5 seconds and relax.
   • Repeat this sequence until all the muscles in your head are done.
   • Move up the leg muscles. Do the same for each muscle group, gradually working upwards towards the top of the body.

4. 

   
   
   Cultivate positive thoughts. Negativity can increase stress, stress, and anxiety, and can exacerbate adrenaline spikes. A positive approach to visualizing the situation can help you overcome and control the adrenaline spikes or subsequent panic attacks.
   • Situational visualization is a method of behavior that shapes how we handle specific situations by giving positive scenarios.
   • For example, you might be dealing with an angry customer at your company. Imagine the best that could happen that you would make the customer happier by solving the problem. This can help you overcome the problem with the most positive attitude, while also avoiding panic attacks.
   • Another way to use positive outcome visualization is to imagine a peaceful setting, such as a field of flowers, and place yourself in the scene.
   • You can also practice mindfulness. This is a cognitive but non-judgmental process of your own thoughts and how those thoughts affected your feelings in that moment.

5. 

   Find humor and positives in every situation. Most difficult situations can contain both positives and humor. While you may not notice it right away, the ability to notice and smile at those points can help you relax and avoid hyper adrenaline spikes.
   • Several studies have shown that a positive attitude can contribute significantly to happiness.
   • For example, if you fall and tear your elbow, don't focus on the cut in the skin and the tear in the shirt. Instead, laugh at your clumsiness or the humor that occurred in the situation.
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Method 2 of 2: Changing lifestyle habits

1. 

   Control stress factors. There are many factors that are beyond your control, but there are some things (such as yourself, your actions and decisions) that are controllable. Learning to navigate or eliminate situations that might cause stress or anxiety can help limit or mitigate your adrenaline spikes.
   • Make a list of factors that can trigger an increase in adrenaline levels. Reread and cross out things that are under your control.
   • For example, it's possible that employee meetings in the company cause your adrenaline level to spike. If so, you can take steps to reduce anxiety in the situation, such as prepare well, take 5 minutes before a meeting to meditate, or sit next to active people.
   • If a friend puts you under stress because she is always noisy, cut down on your time with that friend. Remember: you can't control the person, but you can control how you react and how much time you spend with her.

2. 

   Exercise most days of the week. There is evidence that aerobic and cardio activities have positive effects on your mood and help you calm down. Talk to your doctor before starting any new exercise program.
   • Even just 10 minutes of exercise can help you relax and give you the opportunity to think about the positive things in life.
   • Exercise boosts the production of endorphins and serotonin, which improve your mood and help you sleep better, and can reduce or alleviate the adrenaline rush.
   • Any kind of exercise will work. You might consider walking, hiking, swimming, rowing or jogging.
   • It is recommended that you exercise for 30 minutes a day, five days a week.

3. 

   Do gentle yoga. Gentle yoga exercises relax tense muscles and relax the whole body. Even just spending a little time in the "face dog" position for 10 breaths can help you relax and refocus, so you can control anxiety and increased adrenaline levels. jump.
   • Practice yoga forms that are gentler for the body. These types of exercises relax tense muscles and help you relax. Rehabilitation yoga and Yin yoga are two good options to help control elevated adrenaline levels.
   • If you don't have time to do a full yoga session, you can do the dog face down for 10 inhales and exhales. This is an important yoga posture, which not only has a calming and relaxing effect, but can also relax tense muscles.
   • Consult with your doctor before starting any type of yoga to make sure you are healthy enough for it.

4. 

   Eat a healthy, balanced diet. A poor diet can lead to a lack of energy and cause stress or anxiety, which in turn can stimulate adrenaline levels. Not only are healthy foods and snacks beneficial for your overall health, they can also help reduce stress, anxiety, and adrenaline increases.
   • Foods such as asparagus contain mood-enhancing nutrients and can help reduce stress.
   • Foods high in B vitamins can also help reduce stress and anxiety. Avocados and legumes are rich B vitamins and good options.
   • A cup of warm milk can soothe insomnia and anxiety, which are factors that trigger an increase in adrenaline levels.

5. 

   Stay away from caffeine, alcohol and stimulants. You should avoid all stimulants and limit or reduce alcohol and caffeine. These substances can increase anxiety and easily lead to a spike in adrenaline levels.
   • Most adults can get 400mg of caffeine per day. This amount of caffeine is equivalent to 4 cups of coffee, 10 cans of soda or 2 cans of energy drinks. If you constantly have problems with elevated adrenaline levels, you should try to reduce your caffeine intake.
   • Women should not drink more than 1 serving of alcohol, men should not drink more than 2 servings of alcohol per day. Some examples of 1 serving are: 355 ml beer, 148 ml wine, 44 ml 80 proof spirits.

6. 

   Set regular breaks in your schedule to recharge and refocus your mind. Divide tasks, chores, or difficult situations into more manageable chunks. Taking breaks can help you relax and recharge your mind and body. They can also help control or reduce elevated adrenaline levels.
   • Activities like reading, watching a movie, taking a bath with a soap bubble, taking your dog for a walk or talking to a friend can help keep your mind off of any stressful thoughts during the day.
   • Do things that you enjoy during your break. Taking a short walk is a great way to take a break. It will take you off the job, increase blood circulation and bring oxygen to the brain, allowing your mind to be distracted and helping you relax.
   • It is also important to set a time of "worry" or "rambling". Take some time each day to deal with possible problems or just doing nothing. Such resting patterns are also as energizing as short breaks between tasks.
   • Just as important as breaks, try to schedule a break at least once a year for a chance to relax and clear your mind.
7. Enjoy regular massage sessions. Stress, anxiety, and panic attacks cause changes in the body. Enjoy relaxing massages that can help control your adrenaline spikes. A massage therapist can sense and remove the stress on your muscles.
   • Some studies show that massage therapy can relax tense muscles.
   • There are many types of massage. You should choose the style that you feel most comfortable with. Massage time, whether long or short, will help the body release oxytocin, which helps to relax and relieve stress.
   • You can find a reputable masseuse over the internet or seek referrals from your doctor.
   • If you are unable to get to a therapeutic massage site, try doing a self-massage. Rubbing your shoulder, face, or earlobes can also help relieve stress.

8. 

   Prioritize sleep. Everyone needs sleep to maintain their physical and mental health and to help relax the body. Try to get 7-9 hours of sleep each night to recharge and relax, which in turn will also help control elevated adrenaline levels.
   • Practice good sleep “hygiene”, which involves going to bed and waking up at the same time each day, making a comfortable bedroom, and avoiding triggers when it is almost time to sleep.
   • High stress, anxiety and panic attacks can all be caused by lack of sleep.
   • A 20-30 minute nap during the day can also help you feel better.

9. 

   Join a support group. By joining a support group with others who also suffer from panic and anxiety disorders, you can seek unconditional help from people who understand what you are going through. This can also help you find helpful ways to deal with a spike in adrenaline levels.
   • If you don't have a support group in your area, you might consider talking to a close friend or family member about what you're going through. You will find that even talking to a loved one can help reduce stress and anxiety. Outsiders often see sensible ways to solve problems more effectively than insiders.

10. 

    Consult your doctor. If you find that your adrenaline spikes have a lot to do with your life and your physical symptoms are so severe that you can't stand it, see your doctor. Your doctor will help you come up with a treatment regimen, which may include psychotherapy, medications or other lifestyle methods.
    • For example, if you have anxiety, your doctor may prescribe benzodiazepines or selective serotonin reuptake inhibitors for treatment. Other alternative therapies to treat spiked adrenaline levels include kava kava and valerian.
    • See a general practitioner or consider a psychiatrist.
    • If left untreated, a spike in adreanline or panic attacks can seriously impair your quality of life.
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Advice

• Don't hesitate to ask others for help. Talk to someone if you are going through something stressful.