Panic diary
Track, understand and find patterns
About this resource
Panic can feel frightening, overwhelming and unpredictable. During a panic attack, physical sensations and distressing thoughts can become so intense that it is difficult to understand what is happening, what may have triggered the experience or what might help.
The Panic diary from Space to Breathe Therapy is a practical, three-page reflective worksheet designed to help you explore panic experiences gently, without judgement or pressure.
Rather than asking you to write a lengthy account, the diary provides structured spaces to record important details about an episode. Over time, these observations may help you recognise patterns, understand your responses and identify strategies that feel supportive.
What the Panic diary explores
Page 1 – Recording your experience
Begin by noting when and where the panic happened, what you were doing, what occurred beforehand and what you noticed first. This can help you explore possible triggers and early warning signs.
Page 2 – Understanding what happened
Reflect on physical sensations, thoughts and emotions during the experience. Use the 0–10 intensity scale to record how strong the panic felt, describe how you responded and consider what, if anything, helped you feel more manageable.
Page 3 – Recognising patterns and planning support
After completing the diary for different experiences, explore whether particular situations, sensations, thoughts or circumstances appear repeatedly. Identify coping strategies, sources of support and gentle steps you might consider if panic happens again.
Why keeping a panic diary can help
Panic can sometimes create a cycle in which frightening physical sensations lead to worrying thoughts, increasing fear and further physical discomfort.
Recording experiences afterwards may help you understand this cycle more clearly.
The diary encourages you to distinguish between what happened, what you feared might happen and what you actually experienced.
It can also help you recognise that different episodes may have different triggers and that strategies which help on one occasion may not always work in exactly the same way.
The aim is not to eliminate every uncomfortable feeling or monitor yourself constantly. It is to develop understanding, self-compassion and a greater awareness of what supports you.
Who this resource supports
This worksheet may be helpful for:
- Adults experiencing panic attacks or recurring episodes of intense anxiety.
- People wanting to understand physical sensations and frightening thoughts associated with panic.
- Individuals exploring possible triggers, patterns and coping strategies.
- People receiving counselling, psychotherapy or other mental health support.
- Therapists, counsellors and support professionals who wish to use structured reflection during sessions.
A gentle approach to completing the diary
You do not need to complete every box or remember every detail.
You may prefer to wait until you feel settled before reflecting on an experience. Short notes, individual words or brief descriptions are enough.
There are no right or wrong answers, and you do not need to identify a clear trigger for every episode.
You can print additional copies whenever needed and, if you choose, bring completed pages to a counselling session or healthcare appointment to help explain your experiences.
The most important message is that this diary is a tool for understanding, not another task you must complete perfectly.
Panic experiences can be distressing, but you deserve support, compassion and space to explore them at your own pace.
This resource is intended for reflection and education. It does not replace professional assessment or treatment. New, severe or unexplained physical symptoms should not automatically be assumed to be panic; seek appropriate medical advice.
