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Adrenaline (also called epinephrine) is a hormone that manages your body’s “fight or flight” response. It’s an important part of how your body deals with stress and danger. [1] X Research source However, a consistently high level of adrenaline is harmful. This can cause high blood pressure, insomnia , loss of appetite , and other physical effects. Since your body produces an adrenaline rush when you’re stressed, the best way to reduce your adrenaline is managing your stress and anxiety levels. Exercising regularly, developing mental coping mechanisms, using deep-breathing techniques, and improving your diet can all have great benefits for your stress and adrenaline levels.
Steps
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Start an aerobic exercise program to lower adrenaline levels and increase endorphins. Along with lowering adrenaline, endorphins have a positive effect on stress. Aerobic exercises focus on endurance and cardiovascular health. These are particularly effective in reducing your adrenaline and overall stress levels. [2] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Doctors recommend physical activity for 30 minutes at least 5 days per week. You can break this up into several sets throughout the day. For example, you could take a 10 minute walk in the morning and go for a 20 minute run in the evening. Work on getting yourself on a regular aerobic exercise schedule to reduce your adrenaline levels. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Examples of aerobic exercises include running , swimming, biking, rowing, and jumping rope. If you have problems with joint pain, a lower impact activity like swimming may be best for you.
- Check with local gyms to see if they offer aerobics classes.
- You can also do aerobics conveniently in your own home.
- Remember to consult your doctor before starting an exercise regimen to confirm that you are healthy enough for this activity.
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Take daily walks for an easy exercise. You don’t have to exercise hard to reduce your adrenaline levels. A daily walk is a great way to increase your physical activity. As an added bonus, walking also improves mood and mental health, making it a perfect activity overall. Aim for a 20 to 30-minute walk 5 days per week. This gives your body enough activity to gradually reduce your adrenaline. [4] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
- You can gradually work your way up to 30 minutes if you haven’t exercised in a while. Start with 5-minute walks and increase that by 5 minutes each week. Within a month you’ll be able to walk nearly half an hour at a time.
- If you’re bored by walking, make it more interesting for yourself. Listen to music or change up your walking location regularly to keep yourself interested.
- For company and safety, you can also ask a friend or neighbor to walk with you.
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Start doing yoga for strength and relaxation. Yoga has two benefits for your adrenaline levels. It is a physical workout, and it also relaxes your mental state. That combination is perfect for reducing your adrenaline and stress overall. [5] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Check with local gyms to see if they offer yoga classes.
- There are also many free videos online that you can follow if you prefer to exercise at home.
- Remember to use a yoga mat to prevent back pain.
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Practice progressive muscle relaxation to prevent muscle tension. This is a type of physical activity that teaches you to control your muscle tension. When you feel stressed, you unconsciously tense your muscles, which increases adrenaline levels. By understanding how to release that tension when it occurs, you can control your stress overall. [6] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- The process involves tightening every major muscle group in your body individually, then releasing after 20 seconds. A whole cycle takes about 15 minutes.
- Practice these techniques twice a day. They can take some time to learn, so stay committed to your schedule.
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Practice meditation daily to calm yourself mentally. Controlling your adrenaline levels also requires relaxing yourself mentally. Meditation is designed to free your body of mental stress. Choose a time and place where you will be free from distractions and interruptions. Then get into a comfortable position, close your eyes, and try to let your mind go blank. [7] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- A good target is 20 minutes of meditation twice a day. Do one session in the morning to prepare for the day, and then one session in the evening to alleviate the stress you experienced during the day.
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Work on deep breathing exercises to alleviate adrenaline rushes. This simple exercise can reduce your stress levels and help you overcome periods of anxiety. Breathe in as deeply as you can, making sure to push your stomach out with the breath. Hold it for a second, and then exhale completely. Repeat this process 5 to 10 times. [8] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- Use this technique whenever you feel stressed to reduce your adrenaline levels.
- Pair this technique with other exercises. For example, use deep breathing when meditating or doing yoga.
- It also helps to have a mantra when exhaling. Saying “Relax” to yourself as you breathe out keeps your mind focused.
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Challenge your stressful thoughts. Feelings of stress often come from the way you perceive situations. For example, if you always jump to the worst possible conclusion, you will experience anxiety. Push back on these thoughts. Force yourself to think more positively about situations to change your perceptions. [9] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Try to focus on positive outcomes instead. In many cases, a positive outcome is just as likely as a negative one.
- Don’t blame yourself for situations that are out of your control. You can’t control all outcomes, and acting as if you can just increases your anxiety.
- Still be realistic when practicing positive thinking . Don’t make light of a serious situation. Rather, just try to prevent jumping to extreme conclusions.
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Talk to your friends and family about stressful situations. Keeping your stress bottled up can make you feel worse over time. Letting friends and family know about your feelings removes the burden of keeping everything to yourself. Try to be more open with people and explain your feelings. Don’t shut down and say “Nothing” when someone asks what’s wrong. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- If a family member or coworker is the one causing you stress, be respectful when telling them this. Explain exactly what they are doing and how they can help you.
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Speak to a therapist if you can’t control your stress levels. There is no shame in asking for help. If you’re finding yourself overwhelmed by stress and anxiety, the healthiest thing to do is talk to a professional. They can then help design strategies for you to cope with your stress. [11] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Some indications that you should consider seeing a professional are being unable to sleep at night, constant feelings of worry, and a racing heart.
- If you experience chest pains, shortness of breath , or heart palpitations, talk to your regular doctor before seeing a therapist.
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Eat well-balanced meals . A balanced meal contains a mixture of different nutrients that your body needs. Keeping your body well-nourished prevents spikes and drops in blood sugar, which balances your mood and keeps your stress levels under control. A balanced meal includes fruits, vegetables, whole grains, and lean proteins like fish, chicken, beans, and low-fat peanut butter. [12] X Research source
- Always include vegetables and fruits in your meals. These can be canned or bagged side dishes, or a simple salad. Particularly healthy vegetables are leafy greens like spinach and kale, beets, broccoli, carrots, and bell peppers. Some healthy fruits are berries, avocados, pomegranate, and oranges.
- Avoid enriched white bread and flour. Opt for complex carbohydrates instead, such as whole wheat bread and pasta, brown rice, and oatmeal.
- Eliminate trans fats, which are common in packaged and fast foods, and limit saturated fats from animal sources like meat, cheese, and butter. Instead, opt for unsaturated fats, such as olive oil, avocado, and nut butters. [13] X Trustworthy Source PLOS ONE Online peer-reviewed, open access scientific research journal Go to source
- Vary your sources of protein. Eat salmon one day and chicken another.
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Eat more foods that contain omega-3 fatty acids. Consuming foods that are rich in omega-3 fatty acids may help to reduce your stress levels. Include 2 to 3 servings of an omega-3 rich food daily. Some good choices include:
- Fish, such as salmon, mackerel, and sardines
- Walnuts
- Flaxseeds
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Avoid skipping meals to prevent mood crashes. You’ve probably heard the term “hangry.” That’s because when you’re hungry, you don’t always think clearly. If you skip meals due to stress or time, your mood will suffer. The drop in blood sugar can impact your mood and make your stress much worse. Avoid this by eating on a regular schedule without skipping any meals. [14] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
- If your schedule is unpredictable and you’re always on the move, plan ahead. Bring snacks with you that don’t have to be refrigerated like nuts or fruit. Snack on these when you get hungry to avoid a blood sugar drop.
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Drink herbal teas to calm your body. Several herbs have been linked to reduced stress and anxiety. They can also help you sleep if you’re experiencing insomnia. Many of these herbs are used in teas. Incorporate a daily cup of herbal tea into your diet. [15] X Research source
- The main stress-fighting herbs that are used in tea are chamomile, valerian root, and passionflower.
- If you take any medications regularly, ask your doctor before using any herbs to make sure they won’t interact with your medication.
- These herbs are also used in supplements.
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Reduce your caffeine consumption . Coffee and energy drinks with high levels of caffeine can increase your anxiety and stress levels. Studies show that up to 400 mg of caffeine per day is safe for adults. That’s equivalent to about 4 regular cups of coffee, or 2 large coffees. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source If you regularly drink this amount or more, consider reducing your intake.
- Even if you drink less than 4 cups of coffee per day, reduce your consumption if you’re experiencing stress. Some people are more sensitive to caffeine than others.
- Different drinks have dramatically different caffeine levels. Some large energy drinks have more than the daily recommended dose. Always check labels to see how much caffeine drinks contain, and avoid ones that have a very high content.
- Also cut back on the amount of sugar you use in your coffee, as this can increase stress levels too.
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Avoid or limit your intake of alcohol. Drinking alcohol may produce a temporary sense of calm, but you may still feel stressed after the alcohol wears off. Try to avoid alcohol as a means of reducing adrenaline or masking its effects. If you do drink, only drink in moderation, such as by having no more than 1 drink per day if you’re a woman or 2 drinks per day if you’re a man.
- One drink is equal to 12 fl oz (350 mL) of beer, 5 fl oz (150 mL) of wine, or 1.5 fl oz (44 mL) of spirits.
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References
- ↑ https://www.endocrine.org/patient-engagement/endocrine-library/hormones-and-endocrine-function/adrenal-hormones
- ↑ https://www.health.harvard.edu/staying-healthy/exercising-to-relax
- ↑ https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise
- ↑ https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/working-out-to-relieve-stress
- ↑ https://www.health.harvard.edu/staying-healthy/exercising-to-relax
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleepless-nights-try-stress-relief-techniques
- ↑ https://www.health.harvard.edu/staying-healthy/exercising-to-relax
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleepless-nights-try-stress-relief-techniques
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071234/
- ↑ https://www.nhs.uk/conditions/stress-anxiety-depression/reduce-stress/
- ↑ https://www.helpguide.org/articles/stress/stress-management.htm
- ↑ https://adaa.org/tips-manage-anxiety-and-stress
- ↑ https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0192827
- ↑ https://www.apa.org/news/press/releases/stress/2013/eating
- ↑ http://exploreim.ucla.edu/wellness/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/
- ↑ https://health.clevelandclinic.org/how-to-relieve-stress/
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