The panic diary table prompts people to note the date, situation, panic level, physical symptoms, frightening thoughts and a more realistic challenge to those thoughts. It is a practical CBT-style panic attack worksheet for tracking episodes and spotting patterns in anxiety symptoms, catastrophic misinterpretations and panic triggers.
This panic diary worksheet is a printable CBT-style resource for recording panic attacks, anxiety episodes and the thoughts that can make symptoms feel more frightening. It is suitable for adults and young people who want to understand their panic experiences, as well as practitioners using it in counselling, wellbeing support, CBT-informed sessions or guided self-help.
The worksheet offers a clear table for noting when and where panic happened, what was going on at the time, who was present, the intensity of the panic, physical sensations and the interpretation the person made of those sensations. It also includes space to write a calmer, more balanced challenge to the frightening thought. This makes it useful as an anxiety diary, panic attack tracker, therapy homework sheet, session handout or downloadable worksheet for home reflection.
Worked examples show how panic might be recorded in everyday situations such as travelling by bus or being in a supermarket. Symptoms such as a racing heart, dizziness, sweating, dry mouth, nausea and fast breathing are linked with example thoughts and alternative explanations, helping users practise separating body sensations from catastrophic predictions.
Use this free PDF to support discussion, review patterns over time, prepare for appointments or build a personal record of panic triggers and responses. The resource was created by MindWell Leeds.
