The “Situations I Avoid” prompts and behavioural experiment framework help people map the places, activities and sensations they have started avoiding because of panic attacks. It is a practical CBT handout for working on panic disorder, anxiety avoidance, fear of panic symptoms, exposure practice and confidence-building in a planned, step-by-step way.
This facing feared situations panic attack workbook PDF is a practical CBT-based resource for understanding avoidance and taking gradual steps towards places, activities and body sensations that have become linked with panic. It is designed for people who notice they are limiting travel, shopping, social plans, exercise, driving, lifts, queues or other everyday tasks because they fear having a panic attack or being unable to leave.
The workbook explains how avoidance can feel protective in the short term while also keeping anxiety going. It guides users to identify avoided situations, write down predictions, plan a manageable behavioural experiment, notice what actually happens, and review what they learnt afterwards. This makes it useful as a printable panic disorder worksheet, an exposure planning guide, or a home learning activity to complete between therapy sessions.
Practitioners, counsellors and mental health workers can use the PDF during appointments to support discussion, collaborative planning and review. Individuals can also download and print it for personal reflection, revision of CBT ideas, or preparation before trying a planned exposure task. Produced by the Centre for Clinical Interventions, it offers clear prompts for building confidence in a steady, structured way. The format is straightforward enough to revisit over time as confidence changes.
