In CBT sessions, anxiety support work or at home after a panic attack, a clear checklist can make it easier to spot the small habits and escape plans that keep fear going. This printable PDF helps adults recognise safety behaviours, avoidance patterns and panic-related coping strategies, with space to add their own examples.
The Panic Safety Behaviours and Avoidance Worksheet PDF is a two-page printable resource for exploring the habits, escape plans and coping strategies that can build up around panic and anxiety. It helps people notice what they do to feel safer in feared situations, such as sitting near an exit, carrying water, medication, mints or a paper bag, taking someone along, trying to control breathing or thoughts, moving to a quiet place, distracting themselves, cooling down, drinking alcohol, or always checking that there is a way to leave.
The second page focuses on avoidance behaviours, including not returning to places where a panic attack happened, avoiding buses, trains, flying, busy roads, crowded shops, restaurants, meetings, appointments, eating in front of others, exercise, or situations where the person may have to go alone. Space is included for the user to add their own examples, making it useful for guided discussion, reflection after a panic episode, or planning the next steps in anxiety support.
This worksheet is most relevant for adults experiencing panic attacks, panic disorder, agoraphobia or anxiety-related avoidance. It can be used by counsellors, CBT therapists, wellbeing practitioners, mental health support workers, or by individuals at home as a downloadable worksheet to print, complete and revisit over time. This resource was created by MindWell Leeds.
