Print this panic cycle diagram to use during anxiety support sessions, CBT-informed work, wellbeing conversations, or personal reflection after a panic attack. It maps how a trigger, anxious thoughts, body sensations, catastrophic interpretations, avoidance and safety behaviours can keep panic going.
This vicious cycle of panic diagram PDF is designed to make the pattern of panic easier to understand at a glance. Explaining why a panic attack keeps building can be difficult when someone is frightened by a racing heart, dizziness, faster breathing, sweating or feeling unreal. The visual flowchart shows a common panic cycle, beginning with a trigger such as being in a crowded supermarket or travelling on a bus, then moving through anxious thoughts, intense body sensations, catastrophic interpretations and rising fear.
It can be useful for adults or older teenagers who experience panic attacks, and for counsellors, wellbeing workers, mental health practitioners, teachers, pastoral staff or support staff who are helping someone talk about anxiety symptoms. Use it as a printable psychoeducation handout, a discussion prompt in one-to-one sessions, or a reminder to revisit during home learning, reflection or revision of coping strategies. It can also sit alongside worksheets, guides or a simple support plan.
The diagram may also help people notice how avoiding places, leaving situations early, checking symptoms or relying on safety behaviours can reduce fear in the short term while keeping the cycle going. Download, print or share the worksheet to support calm conversations about panic and possible next steps. This resource was created by MindWell Leeds.
