Andre Nel Coaching

I’m bubbling with excitement over this! 😁😁 Project PARK coming soon! Comment “VIP” to join the waitlist.

Your mind is always processing, running in the background. If you have nothing to focus on, it will sort through memories and experiences, trying to make sense of them. If it stumbles upon a memory that has strong emotions attached to it, but is unresolved, it will try to bring it to your attention. The only ways it can do this are either through thoughts, or through feelings in your body. Sometimes, if it’s too intense and finds the memory to uncomfortable or emotionally charged, it will trigger your body’s stress response automatically. Aka, a panic attack.

By the way, it’s quite possible and common to get panic attacks out of nowhere - this is because panic attacks don’t have to be caused by what you’re doing right now, they can easily be triggered by stuff from your past because your mind is always processing.

Ultimately, there is no quick fix for this. You need to work with someone to resolve and process any memories or experiences in your life that you haven’t dealt with yet. Big changes, loss of loved ones, repeated stress, bullying, traumatic experiences, scary experiences, etc... The panic attacks won’t pass on their own permanently unless you do this.

While you’re doing this, I’d focus on:

Learning the best allowance and acceptance techniques so that you don’t make your sensations worse.

Learning to engage your mind on something constructive, but not too attention-heavy. This way you stay in the moment with what you’re going through allowing your body to process, but not feel to overwhelmed and spiral.

Try NOT to avoid any places, people or situations because of a fear of getting a panic attack.

I’d also do some work retraining your brain’s stress response to certain situations if you start to see a pattern developing. For me, visualisation exercises are the best way to do this.

Comment “VIP” to join the waitlist for access to the Panic Attack Recovery Kit.

👇Here’s the full breakdown.(Read till the end to join the waitlist for access to the Panic Attack Recovery Kit)

It is extremely difficult to fall asleep if you’re:
1. dismissing your fears and emotions,
2. resisting any of the discomfort you’re feeling, and
3. “Forcing yourself” (sometimes this creates frustration, which brings about energy that you need to let go of, which makes it more difficult to sleep).

1. So I’d start with writing. Writing is a way for you to acknowledge, process and let go of some of your emotions and thoughts. I know it will feel like you have a million thoughts, but try to find some of the underlying feelings behind them and write about those. Much easier to focus on 3-4 feelings than 1000’s of thoughts. Writing also signals that you’re in ‘safe’ space, which allows your body to start relaxing, making it easier to sleep.

2. I’d also think about reading... Another way to engage your mind on something to prevent yourself from spiralling on all the thoughts you have going on, and allows you to focus on what’s actually happening in front of you, rather than what your fear is telling you. It also relaxes your body, tires out your eyes, both of which will make it easier to sleep. Read until you fall asleep with the book without even noticing. Start with something easy to read that you’d like - don’t force read a book you’d never like because you think it being boring will help you fall asleep.

3. Contract and relax every part of your body, every small muscle, from your head to your toes one at a time. Start with your forehead, then cheeks, then jaw, etc... Moving down to your feet/toes. The act of doing that allows you to feel more in control of your body (the contracting part), then also tell your brain and body that it’s okay to relax, by actively doing that. It’s okay if you don’t relax completely. That’s normal and to be expected probably, but even if every part of your body is now 10% less tense than it was before, that makes a big difference.

Comment “VIP” to join the waitlist for my Panic Attack Recovery Kit (If you want to become panic free, I really want to you to have it!) 🫶

I say this with love, and it applies to me too, people aren’t thinking about you as much as you think they are 👀

Okay, it was slightly longer than 90 seconds, but it’s worth it! 😅 I’m working on being more concise when I speak.

This took me waay too long to edit together 😅 but I know there are people out there who need to hear this. Send this to someone who needs to hear this.

How many of these have you heard? 👇

❌ Panic Attacks will last for the rest of your life

✅ It’s possible and likely that you’ll live a life free of panic attacks if you follow the right recovery steps.

❌ Only anxious people get panic attacks

✅ Because panic attacks come as a result of a fear response, anyone, even if you’re strong, capable and healthy, can get a panic attack.

❌ You need medication to stop having Panic Attacks

✅ Medication can provide short term relief, but does not help you (on its own) to stop having panic attacks. It’s also not required to use meds in order to manage the anxiety and fear of a panic attack, or any of the other sensations.

❌ Panic Attacks are a sign of weakness

✅ Actually, the response behind panic attacks is designed to protect you from danger - to keep you alive. In this way, they are a sign that your mind has mislabeled something as scary, when in reality it isn’t.

❌ Panic attacks are a phase that will pass on their own
✅ This the one I hope everyone remembers. You need to do the work to resolve the reasons you get panic attacks in the first place. Simply learning how to cope with them is not all there is it to it. You deserve more than that and it’s 100% possible to stop having them in the first place - if you do the work…

Comment SEND if you want to join to take the first step to a panic free life

Do you struggle with some of these? 💭 Save this list of 12 habits that fuel your panic attacks. And if you know someone who struggles with panic attacks - share this with them. You could help them more than you know.

Free Panic Attack Recovery Workshop is live on YouTube. Learn the 12 bad habits that make you more anxious and fuel your panic attacks 😳

Link is in my bio.

Having panic attacks out of nowhere can feel scary. Remember, that old version of you hasn’t left, it’s just been overwritten. When you follow the 3 steps in the video, you can feel like yourself again 💪