watersprout, I have adrenalin rushes and they used to last a couple of days sometimes. My heart rate would almost double, and I could feel those rushes coming up from my belly (the adrenalin). Here's techniques I used.
1. What Billy said. You create your own scenario. Here's a couple of mine. Lying on a beach, eyes closed, feeling the warm sand, hearing the crashing waves, feeling the gentle brush of the breeze, my arms and legs feeling heavier and heavier. Deep breath ... aaahhhh The other one is that I walk into a huge Victorian home, and up the curving staircase. Walk down the hallway to my special room, and open the door. This room is completely safe, and there is someone in it to protect me.. it could be a fictional person or a real one ... mine is (oh well, it's silly so I won't tell you who it is, fictional, but in RL he would helps me feel safe and protected). It has a huge poster bed, big windows with lush, heavy curtains, and my cat is there. I lie down on the bed, pull a comforter over me, and kitty comes and snuggles by my side.
2. 3-stage breathing - usually sitting up in a chair .... breathing in through your nose, take a breath into your chest, then draw it deeper into your diaphragm, then more breath into your stomach, then slowly release the breath through your pursed mouth in the reverse order. A slow and steady rhythm, not hyperventilating,,, just slow. I like to do this with my eyes closed, so I can really focus on the breathing.
3. Mindful Meditation - sit comfortably with your bum on the edge of a chair or sofa, feet crossed at the ankles, hands palm up on your thighs. Back posture straight. Focus your eyes on a spot about 6 ft in front of you. Take deep slow breaths, and try to empty your mind. Every time a thought intrudes (I must do the dishes, wonder if Jack is gonna call), repeat in your mind 'thinking, thinking, thinking',,, the thought goes away,,, continue breathing and repeat. This is important --- feel your senses .... hear the hum of the refrigerator or the birds singing, feel the cushion under your bum,,,, thoughts interrupting? thinking, thinking, thinking, breathe.
These techniques can take 5 minutes, or as long as you need.
They work for me, take it or leave it. Oh, and they also help me 'shut off' my physical pain.
tal
