When someone needs to break down what happens before, during and after a panic attack, this printable CBT panic cycle worksheet gives them a structured place to record it. The diagram is useful for identifying triggers, thoughts, feelings, body sensations, safety behaviours and avoidance patterns that can keep panic going.
The Vicious Cycle of Panic Worksheet with blank boxes is a printable PDF designed to help people explore how a panic attack can build, peak and continue over time. Using a simple CBT-style cycle, it encourages the user to record the situation or trigger, the thoughts that appeared, the emotions felt, the physical sensations noticed and any actions taken to feel safer or avoid the situation.
This resource is useful for adults and older teenagers who are learning about panic, as well as counsellors, wellbeing workers and practitioners who want a clear worksheet for guided discussion. It can be used during one-to-one sessions, as a follow-up task after an episode of anxiety, or as part of self-help work at home. The blank boxes make it easier to personalise the diagram without needing to fit an experience into a fixed example.
- Use it to identify common panic triggers and early warning signs.
- Map links between body sensations, anxious interpretations and behaviour.
- Support reflection, revision of coping plans, or preparation for future conversations with a helper.
Download or print the worksheet to use as a practical prompt for understanding panic patterns in a calm, structured way. This resource was created by MindWell Leeds.
