In therapy sessions, GP appointments or at home after a frightening rush of symptoms, a panic diary can make it easier to capture what happened before the details fade. The printable CBT-style panic attack log gives space to record the situation, intensity, bodily sensations, catastrophic thoughts and a more realistic explanation, making it useful for adults, students or older teenagers working on panic attacks, anxiety symptoms or health anxiety with a counsellor, therapist or support worker.
This panic diary PDF is a printable way to record panic attacks and anxiety episodes soon after they happen, while the details are still clear. Tracking experiences in one place can help people notice links between the situation, body sensations, anxious thoughts and the meaning they gave those sensations. The table includes space for the date and time, situation, panic level from 0 to 100, physical symptoms, catastrophic misinterpretation, and a more realistic explanation to consider afterwards.
It is designed for adults, students and older teenagers who want a simple panic attack tracker, anxiety log or CBT panic record to use alongside therapy, counselling, wellbeing support or guided self-help. It may also be useful before GP appointments or support sessions, as it gives a clear summary of what happened and what thoughts felt most frightening at the time.
Print a copy to keep in a folder, add it to a self-help workbook, or use it as a worksheet during a lesson or one-to-one session about panic symptoms, health anxiety and coping strategies. Download, print and use the diary whenever a structured panic attack worksheet would be helpful. This resource was created by MindWell Leeds.
