Those of you who know me will know that I had been suffering from panic attacks since the age of 16. I remember clearly the first attack I had. It was at the hairdressers and completely without warning. I remember feeling as if my heart was beating a thousand times a second and a sudden feeling of dread came over me. At that time I did not know why this had happened. Over the coming years I discovered that there were certain triggers – especially certain locations – that triggered a panic attack. Some examples were going back to the place I grew up as a child. I later discovered from therapy that this is probably because I was recalling abusive events from my subconscious that happened while I was a child. Another example was a place I used to work at where I was seriously bullied as a young adult. Even going back to this location or its surroundings triggered a panic attack years after I stopped working there and still does so in until today.

The solution for me was simple-avoid the trigger events that caused a panic attack episode. In this case, it was essential to ensure that I did not attempt to revisit the past geographical locations that triggered an episode.

However, while this did work to prevent the majority of my attacks, there were certain instances where even thinking about the location or a specific traumatic incident triggered the panic attack. It was therefore going to take far more than simply removing myself from situation to solve this issue permanently.

My doctor referred me to a variety of different therapists and initiated me on antidepressant medication. Taking antidepressant medication did work. It made me feel generally a lot calmer and more collected in my thoughts. It did however lack one ingredient-it did not help me come to terms with the problem of panic attacks itself but merely masked the symptoms. In order to come to terms with this, I had to change the way I related to the traumatic events in my life in addition to taking my medication.

I have tried dozens of methods and read about 30 books to help change my general psychology and deal with my panic attacks in a different way. For example when I feel a panic attack occurring, I either remove myself from the situation totally or if not possible try to mentally visualise myself at a different location. This has had a dramatic effect on resolving my issues. Other methods that I’ve used include yoga and deep breathing exercises to help me regain my composure.

Medication has also helped me a great deal. A number of people believe that mental health issues should be swept under the carpet as if it is not seen then it is not a problem. Taking medication for mental health problems is therefore seen by some people to be a sign of weakness. I would strongly urge anybody who has panic attacks not to consider this as a sign of weakness. These views by society have largely come about from ignorance.

Another problem is that each individual is different. What works for me may not necessarily work for you. Remember that you are your own best judge and therefore you are best placed to identify what methods are best for you.

For those of you who are reading this article and suffer, I have these words of wisdom for those requiring self help for panic attacks:

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• Try to objectively analyse the times when you have a panic attack and try to figure out what the trigger factors are. Obviously do this when you are calmer and not going into panic mode!
• If you feel a panic attacks coming then try to remove yourself from the situation safely. It is quite probable that during a panic attack you will lose rational thought and it is therefore important to remove yourself while you were still at the beginning or initial stages.
• It is also important that you have the support of your immediate relatives and friends and that they know about your condition. They will be your rock at a time when you are losing your head!
• The internet itself has a variety of different self-help programs available for download. Some of these programs have really helped me in the past mainly to train you to psychologically prepare yourself for a panic attack and help prevent one from occurring in the future.
• Finally, try to find similar or like-minded people as sharing experiences can be very helpful. Support groups, online forums or blogs are a great source of inspiration and help.

As for me, I cannot say that I am completely cured. Some past events in my life have been very traumatic and even though I am dealing with a problem in my own way, there are rare times when I do lose control. Fortunately it does not occur as often as it used do but it is only because I have trained myself to accept my condition and to recognise the early warning signs that I have been able to regain much of my control.

It is my sincerest hope that the profile for patient suffering from panic attacks is raised. It is only when society in general discovers the damaging and long lasting effects of this condition and then it will be really accepted in society.