PANIC DIARY
Track, understand and find patterns
Panic can feel unpredictable. When it happens, the intensity of the physical sensations and frightening thoughts can make it difficult to understand what triggered the episode or what actually helped.
The Panic Diary is designed to help you record those experiences simply and without judgement.
Rather than writing a long account, you can capture the information that may be most useful: what was happening, what you noticed first, what you felt in your body, what panic predicted, what you did next and what helped.
Inside the full guide you will find:
• a clear introduction to panic tracking
• a printable panic episode diary
• a body-sensation checklist
• panic-intensity tracking
• space to record frightening predictions
• a “what helped?” worksheet
• a panic prediction versus reality exercise
• a full weekly panic pattern tracker
• prompts for possible triggers and environments
• information about avoidance and safety behaviours
• guidance for recognising progress
• a personal message from me
• important guidance about when physical symptoms need medical attention
The purpose of a panic diary is not to watch yourself constantly or judge how you coped.
