Believe it or not, Tetris. It’s an excellent distraction and supposedly lessens trauma.

https://www.scientificamerican.com/article/tetris-shown-to-lessen-ptsd-and-flashbacks/

Working out and cardio helps. Quadratic breathing also might help continuing (4 s breathing in, 4 s hold, 4 s breathing out, 4 s hold)

When remembering a stressful experience it's important not to get stuck in your thoughts.

Most people would be a bit shocked after what you've been through. Our brains tend to try to go over things a few times to get a grasp at what happened. Sometimes our thoughts become a movie of the stressful incident that plays on repeat in our thoughts. Try to think further. Remember how you got out of the situation, remember how you got home, remember how you had dinner, remember how you got to bed. And remember: You're okay, you're alright, this is all behind you, you did alright, and right now you're safe and fine.

Try to explicitly think this a few times. At the very least, this is a much more pleasant thought to get stuck on than "fuck, I'm in danger".

And if it helps: Either distract yourself or tell someone what happened. Both are okay. Just don't stop at the scary part when telling the tale, always think and tell about it to the point where you were safe again.

I had similar situations alot back in my cashier time. I learned that i easily get into hypoglycemia after these. So eating something that fixes the sugar in your blood might help.

Box breathing can help. Inhale slowly for four seconds. Hold for four seconds. Exhale slowly for four seconds. Hold for four seconds. Repeat the cycle a few times.

Once I've gotten myself out of the immediate situation I tend to sit down and shake for a while. My system always wants to do that when coming down off an adrenaline surge. After that I think through what happened and come to terms with it as best I can. Finally, I find a friend to talk with, get it out of my system, and move on to other things that are more interesting to talk about. If no one is available, I engage in some activity that I find relaxing (reading, watching a movie, walking in the woods, etc.).

Drink a ton of water and try not to eat too much. You're metabolizing it and clearing metanephrine, that's how you feel better.

Music usually helps.

Physical exercise. Run, lift weights, whatever. That's what the adrenaline was designed to make happen, so make it happen and the energy will be exerted appropriately.

I tend to talk about it with my family or friends. Let the anger out, and feel understood. If its too much anger for just talking, I recommend physical activities, something to get you exhausted.

Adrenaline dumps can be pretty jarring.

Personally, I have a drink, vape or eat some CBD, take a shower or even a bath afterwards. I'm a fan of epsom salt baths because they seem to help with soreness and some come with nice smells too. Might seem a little girly to some but anybody who judges someone for taking a nice bath is someone who has an opinion I don't care about lol.

If you can go for a walk or a bike ride that might help too, but not everything works for everyone: You might need to figure out what works for you. Meditation can help as well, but sometimes you just need some time to process things. Might have some fucky dreams for a bit too.

P.S. Relying on alcohol is a bad idea and I'm not a role model, probably skip the drink.

Two ways to deal with adrenaline: slowing its release and blocking its binding.

You can block its binding using drugs like propranolol, which is a beta blocker.

You can slow its release by sitting still, in a comfortable place, breathing in such a way that your exhalation is longer than your inhalation. Ideally, you make the exhalation as long as you possibly can. Keep that up for 10 minutes.

There are tons of other methods of lowering your physiological arousal:

• Drink some warm milk
• Stretch
• Meditate

That situation is over. Whatever they did to you, or threatened to do, or whatever you did to them, or threatened to do, it's not happening now. You're in your home and you're safe. The door is locked. Your music, books, food, whatever, are here. Do other things. You notice that you're still upset about something that is not actually happening now. It's actually okay to just distract yourself.

I usually puke and then go to sleep for 4-6 hours. I’m sure this is not healthy, but you asked how I do compel not how I should. These other responses about Tetris and healthy coping mechanisms are much better than what I do.

The Free Mindfulness Project has many guided meditations which are free to use under Creative Commons.

Around 3-10mins each, recommended to lie down with headphones.

Blunt trauma

Use the nervous energy to do something useful, or barring that take a walk, but if that’s likely to up my adrenaline even more, then I shower

Mastebate.

Seriously, just masterbate.

Drink. If its severe, drink more. I'm not saying this is a good idea, it's just what I personally do.