[Z]

I had one a few years ago, it was a few months after I'd been assaulted and I had been on a night out with some friends, went back to their flat and then walked home at about 4.30am. It was frosty outside and there was nobody about apart from a guy across the road who was standing beside a lamp post - for some reason that set me off into a panic and I rushed home as fast as I could, I couldn't breathe properly and I spent about half an hour sitting in my living room in the dark at about 5am trying to take deep breaths to calm down.

Surprisingly that was a bit of a turning point for me, I'd been a bit afraid of going outside at night time ever since being assaulted and having the panic attack seemed to be the climax of all of that, I stopped feeling scared after that night which was a really great thing for me... I think the main thing is to just try and calm yourself down by focusing on breathing and know that whatever has caused you to feel that way can be fixed over time. Perhaps you need to look into some kind of counselling if that's at all possible for you Jamie.