06/04/2026
•🙏RESET TIME🙏•
Restoring from an adrenaline-driven state, often called an "adrenaline crash" or post-adrenaline blues,
requires shifting your body from the
"fight-or-flight" (sympathetic) nervous system
to the
“rest-and-digest" (parasympathetic) system.
This involves gentle care, lowering stress hormone levels, and allowing the adrenal glands to return to baseline functioning.
Here is a guide to restoring your mental health after adrenaline fatigue or a spike, based on expert recommendations.
🌈Immediate "In-the-Moment" Calming Techniques
When feeling shaky, anxious, or hyper-alert:
~ Deep Breathing (The Fastest Way):Slow, controlled breathing signals safety to the brain.
~ Physiological Sigh
Take two quick inhales through the nose, followed by one long, slow exhale through the mouth.
~4-7-8 Breathing
Inhale for 4 seconds, hold for 7, exhale for 8.
~Grounding Techniques
Use the 5-4-3-2-1 method to pull your focus out of racing thoughts: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
~Temperature Change
Splash freezing cold water on your face or hold an ice cube to reset the vagus nerve.
~Vocal Toning
Humming, chanting, or singing can activate the vagus nerve to calm the nervous system.
🌈Physical Recovery
(Burning off Excess Adrenaline)
~ Gentle Exercise
If you have high energy, you need to "burn off" the adrenaline, but avoid high-intensity workouts if you are burnt out, as this can worsen exhaustion.
~Recommended
Walking, gentle yoga, stretching, or tai chi.
~Release Tension
Use Progressive Muscle Relaxation (PMR)tense and then release muscle groups from head to toe to break the physical stress cycle.
~Soothing Touch
Give yourself a massage, rubbing temples or neck, or a self-hug to increase feelings of security.
🌈Lifestyle and Nutritional Support
~Prioritize Sleep
Adrenal recovery requires 8–10 hours of sleep. Create a dark, cool, and quiet environment.
~Dietary Changes
Stable blood sugar prevents adrenaline spikes. Eat regular, nutritious meals with protein and healthy fats.
~Avoid Stimulants
Stop or strictly limit caffeine, ni****ne, and refined sugar, as they mimic or increase anxiety and spike adrenaline.
~Hydrate: Drink enough water, as dehydration increases stress loads.
🌈Psychological & Emotional Restoration
~Set Boundaries
Learn to say "no" to reduce the overcommitment that often causes adrenaline overload.
~Journaling
Write down worries to process them, rather than dwelling on them at night.
~Social Connection
Spend time with supportive people, as co-regulation with calm people helps balance your own nervous system.
~Creative Outlets
Engage in hobbies like painting, or puzzles, which encourage a "flow" state and reduce norepinephrine.
When to Seek Professional Help🌱
If symptoms are persistent or interfere with daily life, consider speaking to a healthcare professional (such as a counsellor naturopath or Naomi) to check for adrenal exhaustion or other conditions.
Therapies such as Advanced ThetaHealing, Cognitive Behavioral Therapy (CBT), can help re-train your nervous system if you are stuck in a cycle of constant alertness.
When the focus is outside the body, wayward symptoms and feelings appear, techniques to drop down inside the body are important to find your center and awaken deeper breathing for your Parasympathetic nervous system to “rest and digest”. Reset.
“Acceptance of what is - giving up resistance to all that causes suffering”
Polyvagal theory 🌱
Vagal Toning Of The Abdomen - Abdominal Massage
This exercise focuses on polyvagal toning with abdominal exercises to release any traumatic
memories and energy held in the abdominal area.
This exercise works with the center of our bodies.
Sitting on a chair with the back upright. Take a deep breath in,
pull down to the belly, push belly out, hold a moment and slowly release. Repeat a few times
Additional tip; Rub Vicks liquid or gel all over the stomach area once a day- soothe and heals over-worked nerves in stomach area.
TRE exercises (look on You Tube)
https://youtu.be/FeUioDuJjFI?si=Q7-neeKrE9LLypYw
https://youtube.com/shorts/nD2VT4o-F2I?si=7KghTN98K2Ko6_DQ
https://youtube.com/shorts/wJWoEGYU0Uw?si=AJxw3ZxFMVUGcsqi
https://youtube.com/shorts/iZuOTQRFihs?si=4wTdLEk9Itly5zcX
Imbibe Calm with your breathe 🧘🏽
0427198342
Advanced ThetaHealing available today and tomorrow.
20, 21, 22, April
7am -3pm
Online via Zoom with Naomi 🌈
