Anxiety -
Panicking about Panic
A powerful Self-Help Guide
Joshua Fletcher
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Anxiety: Panicking about Panic 

This book really goes in depth about panic attacks and anxiety. It gives step by step guides in how to deal with them.

It can be a rather complex issue but this book will turn into something simple and easy to digest. You’ll feel that you have been given an understanding and a set of tools that you can use day to day.

Read The Summary And A Chapter Below



Publication Date: May 2, 2014

Used as the core of The Panic Room ® counselling philosophy: Anxiety: Panicking about Panic is a self-help book for people who suffer from panic attacks, abnormal levels of anxiety, panic disorder and hypochondria. It provides quick, easy to access advice and practical strategies, which have helped many people to cope with and overcome excessive anxiety and panic attacks - medically known as an anxiety and panic disorder.

This book has been quoted to work effectively at calming the individual within 10 minutes. Try it for yourself!

The book has been written from the perspective of Joshua - someone who suffered from panic attacks for years as a result of a trauma and a self-destructive thought routine. It has been designed to be accessed for all those who are affected by the condition, but is especially helpful for those who suffer from anxiety and panic attacks on a daily basis.

Anxiety: Panicking about Panic addresses the confusion, the various feelings, the many symptoms and the negative externalities that an anxiety and panic disorder can cause. It then immediately addresses these issues so the reader can quickly get their life back on track.

Below is an extract taken from the introduction:

This book begins with a comprehensive list of symptoms that relate to anxiety, although it primarily addresses anxiety’s main symptoms which consist of unexplainable panic, panic attacks, derealisation, hypochondria, continuous fear and hypersensitivity. I believe that these are the root cause of all of the other physical problems that can arise with anxiety, such as heart palpitations, chest pains, headaches, insomnia, dizziness etc.

This book is then split into four main parts: the first part covers the basics of anxiety, panic and what’s happening within our mind and bodies when we find ourselves panicking. It’s probable you’ll find that reading this part of the book imparts a strong form of relief, as it provides an essential tool needed for the recovery process – an understanding of what’s actually going on.

Part two is a detailed list of the symptoms that can occur with anxiety. It is set out using a ‘What?’ and ‘Why?’ format to simplify and explain why such symptoms occur.

Part three offers further information and practical advice to keep anxiety and panic at bay and part four is a short ‘emergency relief’ section written for those who are experiencing a panic attack.

Many readers will acknowledge that the book provides the foundations of The Panic Room ® counselling philosophy. If you would like to contact Joshua with any queries or feedback about the book please contact him at

Download Your Kindle Copy of - Anxiety: Panicking about Panic: A powerful, self-help guide for those suffering from an Anxiety or Panic Disorder (Panic Attacks, Anxiety Book)

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Anxiety: Panicking about Panic - Chapter Read 

1.2 Why am I panicking and where did this come from?

Constant overwhelming anxiety, quite unsurprisingly, is caused by the sufferer getting into a habit of too much worry. Over time excessive and continual worry creates a chemical imbalance within our bodies causing constant, unmeasured amounts of adrenaline and other chemicals to be released into our systems. These chemicals, in any measure, can and will cause noticeable changes in us both physically and mentally - particularly when adrenaline is released in large amounts on a frequent basis.


It's important to explain that quite often our biggest worry during these times is the constant awareness of feeling different from our usual selves and in a lot of cases feeling a detachment from our surroundings. This is called entering states of depersonalisationand derealisation. These symptoms can be extremely discomforting and can often leave us feeling frightened. We can find ourselves rapidly foraging for an answer to the newly found problem - striving for order and an explanation for a feeling that we currently feel clueless about.


Like I mentioned before, the main culprit for these feelings is the wonderful chemical adrenaline - with the aid of other released bodily chemicals such as cortisol. These chemicals are primarily responsible for leading us into episodes of extreme panic, hypersensitivity, lucid derealisation and triggering concern about other physical symptoms. Adrenaline isn't a chemical to be feared however, it just needs to be understood.


Further to adrenaline affecting our bodies, when anxiety and panic strike frequently and continuously over time, it begins to over-stimulate our nervous systems. An over-stimulated nervous system sets us on high alert mode and it's more than common to feel hyperaware, hypersensitive and overly conscious of 'dangers' in our surroundings and even within our bodies. It's easy to become overly aware of our anxiety, our panic and how different we currently feel from our usual selves.


I realise that up to now there's a lot to take in, so let's break it down. Go to the next page for a simplified break down.


Breaking it down:

v  Poor thought patterns and a bad behavioral routine cause the body to release excessive amounts of adrenaline.


v  Adrenaline causes various changes within our bodies and eventually causes a chemical imbalance.


v  Over time a constant flow of adrenaline causes us to become hypersensitive and hyperaware of ourselves and our surroundings (Fight or Flight response).


v  Adrenaline and hypersensitivity can cause us to experience episodes of depersonalisation and derealisation.


v  Over time our nervous systems become over- stimulated making us further prone to anxiety and panic. We begin to panic about why we feel the way we do.


v  We begin to panic about the other symptoms anxiety can cause (refer to symptoms list).


v  We're stuck in a loop of worrying and panicking about our well-being and attaching our own reasoning to why we feel the way we do.


It may sound unmeasured, but all you need to know is that you have an anxiety problem. Or to put it in other words, you're failing to understand and accept what adrenaline is doing to your body. I'd suspect that almost all of your problems revolve around how you and your body react to dumps of adrenaline and how you re-enact negative thought and behaviour habits.


Of course everyone experiences doses of adrenaline on a frequent basis. It is a normal bodily chemical that helps us function as human beings by triggering our 'fight or flight' response. However, when it becomes excessive - particularly when caused by stress, negative thoughts and behaviors - it can easily turn into a daily anxiety or panic problem. Instead of our days being 'normal' they can turn into prolonged battles against our own mind and body which is nothing short of exhausting.


It is of absolute importance to understand and accept that an anxiety problem and frequent panic attacks don't just occur overnight; it is the result of something that has built up over time. This could have started by worrying about personal and subjective issues, or triggered by a life event causing a traumatic effect on the body.


When these worries arent dealt with or solved, they then unknowingly accumulateon top of one another, causing the sufferer to reach their peak in terms of being in an anxious state. The sufferer (you) is stuck in a constant fluctuation between high anxiety and panic.


These worries then often evolve into new worries that revolve around well-being and the concept of suffering from a mental health condition, i.e. ‘going insane. Free-flowing adrenaline is being released in copious amounts - causing all sorts of changes both physically and mentally - and we're left in a bit of a mess. The next section goes into this in more detail.


But wait a second. A pretty grounded person would be intelligent enough to work out these feelings and emotions themselves, so why not do just that?


No, this would be a colossal error.


It's a common trap for many people when acknowledging something is wrong to then attempt to use seemingly harmless logic to try to 'solve' the anxiety problem. Another common trap is to simply wait for the feelings to go away.

Except that ‘working it outis just another worry added onto a giant smorgasbord of worries that we previously had. Panic then sets in because we have waited more than enough time for these feelings to disappear, but alas they linger and appear to become stronger than ever!


Then, to make things even more complicated, the physical symptoms that come hand in hand with worry start to appear. The headaches, stomach cramps, reality distortion, racing heart beats, shortness of breath, dizziness and sweating to name a mere few. What an even greater mess!


To put it simply, our anxiety is caused by a simple imbalance in the body caused by continuous stress or trauma. Adrenaline and other chemicals are released in disproportionate amounts causing us to feel strange and hypersensitive to aches, pains, other bodily changes and what's happening in our environment. Our nervous systems become over-stimulated, which further puts us on high alert and sensitive to changes in ourselves and our environment. However, as many of us are unaware of this, we are stuck worrying and questioning the way we feel and why we feel so scared. We become victims to our own hypersensitivity.

The Loop of Peaking Anxiety

It is extremely important to understand that you don't just wake up with full blown anxiety. It is a condition that reveals its true colors over time and is often only consciously identifiable at it ‘speak. This means that the working cogs of your anxiety condition were put into motion at some point in the past and it is only now that you are aware that something is wrong because your anxiety is peaking.


This would explain why anxiety and panic attacks crop up from seemingly nowhere(my first panic attack struck when I was making a cup of tea at work). The peak of anxiety is often represented by sudden waves of anxiety, panic and an onslaught of the symptoms aforementioned at the start of this book. These symptoms can be ever present, they can also 'come and go', or they can be completely new to the sufferer as a result of a stressful week.


The overall result is a loop of anxious thoughts and relentless worry - something which I have labeled The Loop of Peaking Anxiety. I will use this diagram to provide more clarity:


Anything below the Medium level you would class as 'normal' anxiety - the worries that warrant an anxious response to issues found on a day to day basis. Note that even a high level of anxiety is normal, but when our anxiety exceeds this we are at risk of being struck with panic.


Unfortunately, it is common for many anxiety victims to be stuck fluctuating between high anxiety and panic, with the result being a traumatic ‘loop’ effect. Suddenly the normal day-to-day worries are not at the forefront of priorities anymore, with them being replaced by worries about our well-being and this newly formed anxious state.


Consider the following analogy:


Imagine your anxiety being channeled through an electrical plug. The electrical plug has a fuse which represents your bodys coping mechanisms. The more stress and worrying thoughts that you pile on yourself, then the stronger the power the plugs fuse has to deal with.


The stress and worry slowly builds up until your body simply cant take anymore. The fuse blows, the circuit shuts down and youre left in a confused mess trying to work out what exactly just happened. You cant operate like you used to anymore because there is nothing to control all of this surging ‘power.


The body’s coping mechanisms - which consist of positive rationalization, your bodys ability to maintain a chemical balance and the familiar feeling of accepting what youre used to – have completely gone, thus unveiling a bizarre world of terror and confusion. You are left to work out an answer to an unsolvable puzzle. You start to question why you feel the way you do, why it happened, finding your own irrational solutions etc. You can become stuck within the infamous loop! Fear not as this is easily fixed with the power of understanding.


To the unaware sufferer it can be very difficult to 'return' or settle down to normality again. It's not uncommon that people have lived with anxiety for years, stuck in the same looping habit of questioning why they feel the way they do, or just waiting for the feelings and thoughts to disappear.


Many victims, including myself at one time, make it depressing routine to constantly self-analyze – firstly checking how we feel, then scanning our bodies for signs that there is something wrong. We do this because were stuck in the loop of peaking anxiety.


We often resign ourselves to thinking we have an incurable, psychological condition because frankly we often conclude that nothing seems to be working. What we dont fully realize is that were thinking out of fear and consciously looking for reasons to provide fabrication and meaning for this fear. One of the worst mistakes I made was to wake up and immediately think “Do I feel better today?!” Funnily enough I didn't.


Being stuck in a loop at the peak of your anxiety is debilitating, depressing and awfully scary. However, use the knowledge of why you feel this way to provide a small, comforting degree of inner content. You are not going insane and in fact what youre experiencing is alarmingly common. Whats also assuring is that what your body is doing is only natural, so no matter how long youve had this condition I can assure you nothing ‘badwill happen as a result of it. You could be anxious for the next one hundred years and your death would not be directly anxiety related.


No matter how many times you lose your breath, feel your heart pounding, lose your balance, feel lightheaded or focus on an abnormality; remember that the anxiety will not kill you. Anxiety is harmless and merely tricks you into thinking the world is crumbling around you and that youre dying a depressing, isolated death.


Part 1.3 explains what's exactly happening to you and your body during episodes of high anxiety and panic. With the power of understanding you will realize that what is happening does not warrant the fear that accompanies it.

Why does an anxiety problem start?

There are two simple reasons why anxiety starts and later becomes horribly excessive:


The first cause is a basic one and that's human habit. When we get into a habit of worrying and constantly troubling ourselves with undesirable thoughts, this eventually takes its toll on the body. Have you ever been labeled a ‘worrier? Or know somebody in your life who you would deem to be a worrier?


Cognitive Behavioral Therapy tells us that obsessive worrying about certain thoughts is just the inability to detach from or let go of a thought. If you cannot let go or lessen the importance of a thought, then the worry that accompanies it simply just sticks around striving for attention and piling up with other worries.


We get into a habit of worrying until the body becomes disturbed, causing all of this anxiety and its army of symptoms to occur. It took a very long time for me to acknowledge and admit to myself that I was a worrier. It required me to study my thought patterns for a long time.


The second cause is trauma. Trauma starts the anxiety problems in a similar fashion to the first cause, except it skips the buildup and gives your body a raging fireball to deal with. Referring back to the analogy before, trauma basically tries pushing the equivalent of the national grid through the ‘plug socket’ causing an immediate blowout.


Trauma is usually started by an unexpected incident in life where the body is put into shock. I,e, the death of a loved one, personal injury or illness, exposure to a fear, loss of job, divorce, adultery, and so on. Your coping mechanisms are wiped out and become non-existent. You perceive life differently compared to before the trauma, and unsurprisingly your body has a major chemical imbalance. You feel different and of course you now want to know why.


It's an extremely important part of your recovery to acknowledge exactly where the anxiety has come from and why it is happening to you. It takes a lot of bravery to admit to yourself that perhaps you were doing something self-inflicting - particularly if you're a pretty self-assured person who thinks you have a large degree of self-control in your life.


I unfortunately developed my anxiety as a young man with a pretty large ego. What I failed to acknowledge is that my thought patterns were very negative and damaging in terms of affecting my mental health. I developed anxiety as a result of a poor mental routine and then eventually having to deal with a shocking life event. I will explain more about my story later on in this book.

1.3 Anxiety is Adrenaline and a Sensitive Nervous System

I think the most influential factor in my recovery was forming an understanding of what was actually happening during the episodes of high anxiety and panic. Of course I was aware of the more obvious related symptoms such as the racing thoughts, a fast heart rate, difficulty maintaining steady breathing, light headedness and the odd aches and pains. But the real panic came from wondering where these symptoms actually came from and why they were happening to me.


Unfortunately, I made the ultimate mistake by falling into one of anxiety’s most formidable traps. I began to fear anxiety. I began to fear feeling panicky and feeling different - something which firmly fixes you within the clutches of anxiety.


In section 1.2, I explained about how anxiety builds up, and when we let it build up enough we can easily become caught in the loop of peaking anxiety. We begin to dwell on frightening thoughts, which in turn adds to our overall anxious state. When we feel anxious our body reacts to these anxious and frightening thoughts by releasing chemicals such as adrenaline and cortisol.


Adrenaline is a funny little chemical. It is great in times of danger and acts as a great defence mechanism for the body by triggering our 'fight or flight' response. However, when we are stuck in a habit of dwelling on frightening thoughts in a situation where 'fight or flight' isn't needed then adrenaline seems to become our adversary.


Our brain and adrenal gland start to work together by releasing plenteous amounts of adrenaline at times where we don't need it - thus causing our bodies to react to the adrenaline, causing all of these strange symptoms to appear and temporarily alter our perception of reality. It is the thoughts that keep triggering the adrenal gland to release these chemicals. It is the negative thoughts - not the will for the feeling to stop - that keep the adrenaline pumping.


Think about it. Can you recall how you felt the last time you dealt with a large dose of adrenaline? Try and recall how much you were stuck in your own head the minutes before a job interview, a risky operation or even something leisurely like a first date. Adrenaline is pumping through your system and all you seem to focus on is the situation that is imminent and directly in front of you. It's exactly the same when we are stuck with an anxiety problem.


Adrenaline and other bodily chemicals swim around our veins - affecting everything that we're used to during a 'normal' day - and we're left worrying and questioning why we feel so different and why we are constantly worrying. There appears to be no plausible danger in front of us, yet our body prepares us for one by constantly triggering the 'fight or flight' response. This inevitably lead me to become stuck in the 'Loop of Peaking Anxiety'. Never underestimate the power of thoughts and how they affect the body over time.


Constantly worrying about why I felt the way I did just led to my body constantly releasing adrenaline into the bloodstream. Over time the worry inevitably lead to the intense presence of stress both mentally and physically. This caused yet more worry because I then started to focus on the physical changes my body was going through.


Adrenaline causes all sorts of changes within the body, and over time it's usually responsible for all sorts of strange and wonderful things that can occur. It is extremely important to know that, in relation to anxiety, adrenaline can be found to be primarily responsible for:


Continuous Adrenaline can cause:

v  Increase in heart rate / palpitations / pounding chest ("Fight or Flight")

v  Sudden and continuous sense of derealisation / detachment from surroundings

v  Racing, looping thoughts ("Fight or Flight")

v  Difficulty maintaining steady breathing / shortness of breath ("Fight or Flight")

v  Dizziness / Light headedness / vision distortion

v  Excessive sweating / Hot flushes

v  Muscle Tension ("Fight or Flight")

v  Hypersensitivity

v  Panic Attacks

I recall dwelling on constant headaches, abdominal pains, lack of sleep and why my surroundings felt detached from me. Furthermore, I used to focus obsessively on an array of symptoms found in the symptom list at the start of the book. Everything felt different from what it used to be like and I needed to know why. The difficulty was that I didn't accept that these feelings would only be temporary if I allowed the adrenaline and cortisol to run it’s course and let my body restore a chemical balance.


The solution that we strive for is so simple, but we all can fall victim to our racing thoughts and pay too much attention to them. If we just allow adrenaline to run its course, then the feeling of normality will eventually return. 'Normality' returns faster and faster the more we get used to paying our negative thoughts and feelings zero attention.

Panic Attacks

When anxiety is at its highest - where worrying thoughts, stress, tiredness and a damaging routine have taken their toll - we experience something called a panic attack. A panic attack can also occur when exposed to shock, sudden trauma or being exposed to something that scares us.


A lot of people use the term as a means of exaggeration when in conversation. For example, 'Wow you scared me! You almost gave me a panic attack!' would undoubtedly be something that you've heard in your lifetime. An actual panic attack however feels nothing short of terrifying to the person who is experiencing it.


A panic attack is when an intense feeling of fear, dread, loss of control and entrapment overwhelms a person. There is usually no identifiable trigger and they seem to strike from seemingly nowhere (you have learned that this is untrue). Accompanying these feelings are thoughts of an imminent disaster, impending doom and even the fear of sudden death. The number of anxiety victims I have spoken to who have ended up in the emergency room with no explainable symptoms borders on the absurd!


A panic attack leads you down roads of irrational thinking, where even the most intelligent of people are forced to feel and believe in the most unlikely of outcomes. I used to whirl up in a panic over a chest flutter, head ache, differences in breathing, stomach cramps, detachment from surroundings, I.e. I will explain more in the next section entitled Rationality and Worst Case Scenarios.


Along with these feelings are other physical symptoms that occur when panic has struck. A panic attack causes our muscles to tense up, our peripheral vision to shut down (tunnel vision) and alters the way we breath - tricking us into thinking we're not getting enough oxygen. It also causes light headedness, dizziness and sometimes nausea. Below are the main symptoms and feelings that occur during a panic attack:


Panic Attacks

   Sudden and intense fright.

   A sense of derealisation / detachment from surroundings

   Chest pains

   Pounding or thumping chest

   Fast heart rate

   Difficulty maintaining a steady pace of breathing

   An overwhelming urge to 'escape' or run away.

   Irrational thinking. I.e. Am I going to die? Is this a heart attack? I must have a serious condition like cancer.

   Chest fluttering / heart palpitations

   Racing thoughts and confusion

   The urge to do anything but be stationary. I.e. pace the room or squeeze an object.

   Tunnel Vision

   The need to ‘escape’


A panic attack can occur when the body releases a large amount of unexpected adrenaline into the bloodstream. I mentioned before that adrenaline can cause all sorts of changes both physically and mentally, so if we're unprepared or 'caught off guard' by a newly released dump of adrenaline, then it could be expected of us to panic about this sudden change.


The panic comes from the confusion about what is happening and this works in tandemwith a belief that you cannot cope. Adrenaline actually causes our minds to race and be filled with all sorts of thoughts and conclusions as to why we're panicking and why we're feeling strange.


This would explain why so many people are convinced that they're having a heart attack, or that they're going insane, or that they have an incurable condition, and so on. It is the adrenaline that affects our rationality during these periods of panic, thus causing them to turn into prolonged panic attacks.


These panic attacks don't last forever because the adrenal gland finally becomes exhausted and cannot release any further adrenaline. The reader should take comfort in the fact that a panic attack cannot last forever because of this and the feeling of normality will return - at least until the adrenal gland has recharged and we may unknowingly fall back into the same repetitive thought habit.


Let's take a look at the Anxiety and the Peak diagram from 1.1 and explore how panic attacks tie in with the loop of peaking anxiety:

Instead of our anxiety and panic ‘looping’, a panic attack occurs when we’re struck with a feeling of constant fear. To the person who experiences it the feeling can often feel like the fear is escalating or ‘getting worse’. This is purely psychosomatic because a panic attack occurs at the peak of an adrenal outpour. In other words, and on a comforting note, once you’re having a panic attack it can’t get any ‘worse’ than when the attack initially strikes.


I, like many others, suffered my first panic attack in a situation where it appeared to creep up from seemingly nowhere. I was on my break at work, pouring myself a cup of tea, when I was suddenly struck and overwhelmed by a feeling of detachment from my surroundings. My breathing started to alter and I immediately felt worried as this feeling seemed so different to me. I inevitably started to panic; then I started to panic because I didn't know why I was panicking. I wanted normality to come straight back to me because I didn't feel in control of a situation where I usually am in control.


Simply put, a panic attack is just a chosen reaction to an unwanted dose of adrenaline. Stress, anxiety, fatigue, poor diet and lack of sleep lead to an imbalance within the body and our nervous systems to become over-stimulated. This causes adrenaline to be released after the slightest, almost unnoticeable trigger.


Use this knowledge and I assure you the next panic attack will not be half as bad. Since I learned this, the panic attacks became less and less intense and the duration decreased over a relatively short amount of time. I will provide further information and advice on dealing with panic attacks in the next part of this book.


Rationality and Worst Case Scenarios

One of the most profound stumbling blocks that occur when trying to tackle anxiety is falling prey to our emotions and states of irrationality. When high states of panic and anxiety arise, a common thing we do as human beings is to try to work out what exactly is happening in order to make sense of a situation that can appear very confusing.


It is extremely important to acknowledge and realize that when anxiety is present, our normal sense of rationality can be massively distorted. Our thinking can become predominantly irrational due to the adrenaline that's flowing through our veins and implementing change in our bodies. We can become frightened at the possibility of something horrendous happening in any given situation. Trying to think rationally in ‘fight or flight’ mode is extremely tricky.


Take these scenarios for example: you're at home alone at night and you hear a loud bang, the first thing that commonly comes to mind is thinking is there an intruder in the house? Other examples include the scenario of your child not coming home on time, or the boss calling you in for an unexpected meeting.


We are plagued by the frightening thoughts of our child being abducted, or the boss handing out our notice. When thinking about these situations using a calm sense of rationality, we could come to more likely conclusions such as the noise actually being a falling object, our child's bus only running late and the boss just wanting to give you a new task relating to work.


These situations are usually resolved in due time and we commonly enter a quick state of relief due to these frightening possibilities not becoming a reality. However, this is where anxiety can cripple us. Anxiety can seemingly force us into believing irrational scenarios (such as those mentioned above) even when we aren't faced with such scenarios. We can begin to fabricate our own scenarios with our own devised, variable outcomes for that certain situation. Let me explain further.


Say for example we were suffering from a persistent headache, but we didn't suffer from an anxiety problem. Our thought spread may look similar to this:

Each of the thought conclusions represents a common form of rationale with at least one of them likely to be the answer or 'solution'. Using a balanced sense of rationale we can almost conclude that the cause of the headache is down to one of the thoughts/possibilities above. Everyone experiences headaches at some point and they are almost always no cause for immediate concern.


Now let us look at how a high state of anxiety can affect a person’s use of rationale using the same headache scenario used above. Below is another thought spread representing how anxiety can cause us to believe in the scariest but unlikeliest of scenarios:

Look at how anxiety can distort and change the thinking process when dealing with a scenario. The first headache scenario shows how a calm sense of rational thinking can help us find a quick conclusion to a situation. However the one above represents when something as simple as a headache can quickly develop into an anxious problem. The headache in this situation has now turned into a worry and thus has caused more anxiety.


The thinking process in the second diagram actually creates a twofold problem. When we are anxious we look to attach reasoning to the anxiety to help us understand why we feel the way we do. The more extreme the anxiety, then the more extreme the worst case scenario appears to be.


Using the previous example, the headache is assumed to be something that's potentially dangerous and frightening - a worst case scenario. Not only has anxiety lead us to this scary and irrational conclusion, but we have also added a further worry to an already stressed mind and body. This can be applied to any situation or worry including suffering from anxiety itself.


It's interesting to see what happens when we put anxiety itself as the variable in our scenario. Instead of using the headache as our scenario try and replace it with 'adrenaline' and explore the possibilities.


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