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7 Ways on How to Reduce Adrenaline Anxiety

Ever been in danger? Your heart pounds and you feel a sudden burst of energy to either flee or fight. That, my friends, is adrenaline in action.

Adrenaline is good…except when it’s not. High levels of adrenaline in the body cause anxiety and depression and can even impact your physical health.

If you or your loved one is suffering from anxiety, this article clearly explains how adrenaline can make you anxious. 

We have also detailed 7 comprehensive and time-tested ways to help you overcome adrenaline anxiety. 

Are you ready? Let’s dive in.

What is Adrenaline?

Adrenaline is a hormone produced by the adrenal glands when you’re stressed or in danger. It’s your body’s way of protecting you from harm. 

When there’s a rush of adrenaline in the bloodstream:

  • Your heart pumps blood faster
  • Your senses become sharper
  • Glycogen is quickly converted to glucose to give you an energy boost
  • Your ability to feel pain is drastically reduced
  • Nervousness sets in and you begin to sweat

Adrenaline is the reason you find yourself escaping from a dangerous situation within seconds of registering an imminent danger. 

A deadline fast approaches and you quickly switch into a higher level of productivity to meet and exceed your targets.

How Does Adrenaline Cause Anxiety?

So, adrenaline is a good thing, right? 

No, not all the time! 

Sometimes, you might be stressed without the need to physically respond to the stress, but your body still goes ahead to produce adrenaline. Adrenaline you have no use nor outlet for. 

This sudden and excess rush of adrenaline in your bloodstream can result in the following:

  • Anxiety
  • Restlessness
  • Dizziness
  • Inability to concentrate
  • Nausea
  • Headaches
  • High blood pressure
  • Stroke
  • Heart attacks

How Do I Reduce Adrenaline Anxiety?

To effectively tackle adrenaline anxiety, we must first eliminate or significantly reduce what causes adrenaline overproduction. 

In most cases, the culprit is stress.

The 7 tips below will help you control your stress levels and ultimately, your body’s production of adrenaline.

  1. Do Some Cardio!

When you feel that adrenaline rush, don’t wait for the anxiety to kick in. Rather, burn off the sudden spike of energy with some cardiovascular exercises.

If you’ve never fancied exercising before, now is the time to get those workout sneakers. Exercising regularly is a proven way to control adrenaline production in the body. 

Start with some stretching exercises before progressing to more detailed and complex aerobic workouts.

You can also try walking around the block at a brisk pace, jogging for a couple of miles, or running on a treadmill.

If you’re already an exercise buff or enthusiast, simply incorporate a couple of cardio reps into your morning workout or routines.

Swimming and cycling are also great ways to exercise your body and keep the stress at bay.

Experts recommend at least 30 minutes of cardiovascular exercises every day to effectively reduce adrenaline anxiety.

  1. Eat Healthy

Good health starts from within. In effectively combating adrenaline anxiety, the importance of a balanced diet cannot be overemphasized.

To lower your stress levels, the following food choices are highly recommended:

  • Fatty fish, eggs, and other foods rich in Omega-3s
  • Nuts and seeds
  • Fruits
  • Vegetables
  • Whole grains
  • Milk (as long as you’re lactose tolerant)

Why what you eat is very important, when you eat it also counts.

Avoid late-night snacks and dinners. 

Also, endeavor to eat at the right time. Even when you don’t feel hungry, try not to skip meals. 

  1. Cut Down on Your Alcohol and Nicotine Intake

Contrary to popular opinion, smoking doesn’t dial down your stress level. It makes it worse.

The presence of nicotine in the bloodstream stimulates the production of adrenaline and cortisol (a major stress hormone). 

To reduce your adrenaline anxiety, you have to quit smoking.

Reducing your alcohol intake also helps in fighting adrenaline anxiety.

  1. When It Comes to Coffee, Less Is More

If you’re dealing with adrenaline anxiety, it’s time to shuck those coffee beans and drink more water.

Research has proven that caffeine, even in small quantities, boosts adrenaline production. That edgy, jittery feeling you get when you drink a cup of coffee? That’s your adrenaline level spiking right there.

While coffee is a well-known source of caffeine, other sources include:

  • Dark chocolate
  • Energy drinks
  • Soda
  • Green tea 
  • Decaffeinated coffee. Don’t let the name fool you, decaf still has a significant amount of caffeine.
  • Some over-the-counter pills also contain caffeine. 

It’s advisable not to immediately eliminate caffeine from your diet. Gradually, but steadily, reduce your caffeine consumption to avoid withdrawal symptoms.

  1. Say No to Procrastination

You have several projects to complete. But you want to avoid the stress that comes with tackling those tasks and so, you procrastinate.

However, it’s important to remember that procrastination never pays. You’re simply postponing the stress to a future date. 

In fact, the consequences of not doing things when you’re supposed to far outweigh the temporary pleasure you get from postponing or avoiding them in the first instance.


Just because you refused to complete a task doesn’t mean your brain forgets about it. 

While lying in bed, watching a movie, or scrolling through your Twitter feed, there remains a niggling consistent worry at the back of mind. 

Your brain keeps reminding you of the important task you’re neglecting. And your stress level gradually rises.

More importantly, at the end of the day, you end up in a cycle of last-minute rushes to beat several deadlines. 

Both your body and your mind are now fully stressed and your adrenal glands kick in. Adrenaline is produced persistently, your anxiety levels rise, and you become more stressed.

The only way to break this cycle is to stop procrastinating. Do tasks when you’re supposed to. Even better, complete them earlier than scheduled.

In doing so, you’d discover emotional freedom, peace of mind, and the absence of stress and anxiety.

  1. Don’t Keep It Bottled in

Nothing beats a solid emotional support system. Anxiety, regardless of the type or source, cannot be successfully treated in a bubble of isolation.

To create a solid support system, try the following steps:

  • Confide in your family and trusted friends about your condition. Adrenaline anxiety is nothing to be ashamed of.
  • Whenever you feel stressed out, reach out to your loved ones. Don’t stay silent. Let it all out and bask in their encouragement.
  • Discuss your triggers with them as well. This will help you stay on track and avoid getting into stressful situations.
  • Keep a journal or diary where you write down your feelings and thoughts daily. For some people, being able to pen down their emotions helps in reducing their stress and anxiety levels.
  • This might be the best time to step away from troubled or abusive relationships. They make stressful situations even worse.
  • Surround yourself with the right type of individuals.
  • Make time to chill and hang out with your friends and family regularly.
  1. Employ These Relaxation Techniques

When you’re stressed, it simply means your mind and body are in a state of tension. To stop your body from producing adrenaline to combat stress, you need to get rid of the underlying tension.

These 6 stress-management techniques will drain off all that tension and help you relax.

  • At regular intervals during the day, slowly and deeply breathe in and out.
  • Engage in activities that promote mindfulness such as tai chi and yoga.
  • Find time to meditate every day.
  • Mentally visualize relaxing images and peaceful scenes.
  • Listen to your favorite songs. 
  • Get enough sleep at night by switching off all electronic devices right before bedtime. No bright lights in the bedroom either. 

Final Words

Reducing adrenaline anxiety is not an impossible feat. It can be done. 

Simply follow these detailed steps and watch your life improve for the better.

Although stress plays a huge role in adrenaline anxiety, pre-existing health conditions can also cause the overproduction of adrenaline in the body.

These conditions include:

  • Tumors growing on the adrenal glands
  • Obesity
  • Obstructive sleep apnea
  • Adrenal cancer
  • Post-traumatic stress disorder (PTSD)

It is therefore important to speak with your doctor once you notice symptoms of adrenaline anxiety. Pinpointing the exact cause of your high adrenaline levels is the first and most crucial step in tackling adrenaline anxiety.

Get your free copy of the Ebook: “Ultimate techniques to get rid of Aniety instantly!”

Click here for free copy.

Please note that these techniques are not intended to replace the professional care of mental health practitioners. Please see your doctor if you believe you might be suffering with anxiety.

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