Panic Attack Thought Record

Understand what happened during your panic attack — and build a balanced, reasoned response

What Happens in a Panic Attack?

The physical symptoms are real — but they're caused by your body's alarm system firing unnecessarily, not by actual danger. Adrenaline causes every sensation: racing heart, breathlessness, dizziness. Uncomfortable? Yes. Dangerous? No.

The Panic Cycle

Panic feeds on itself. Understanding the cycle is the first step to breaking it.

Trigger → alarm fires
↓
Physical sensations
↓
"This is dangerous!" thought
↓
More anxiety → more sensations

The Key Question

Is the problem that something terrible IS going to happen — or is it your belief that something terrible is going to happen? Challenging that belief is where recovery begins.

Part 1 — Record the Experience
1

The Situation

What was happening? Who were you with? Where? When? What were you doing just before it started?
2

Physical Symptoms

e.g. heart palpitations, chest pain, breathlessness, choking, nausea, dizziness, hot, sweating, shaking, numbness, tingling, feeling unreal
3

Emotion

e.g. fear, panic, anxiety, terror, dread
%
4

Unhelpful Thoughts & Images

What went through your mind? Include any images. What did you think was happening to you?
How much did you believe this thought at the time?
%
What would be the worst thing about that? Take the thought to its conclusion.
Now challenge your thinking ↓
Part 2 — Challenge & Outcome
5

Response to Thought

Key question: Is the problem that something terrible IS going to happen — or is it your belief that something terrible is going to happen? Is this fact or opinion? Are the physical sensations causing anxiety — or is your anxiety causing the physical sensations?
Is there another way of looking at this? What would someone else make of it? What advice would you give a friend? Is your reaction in proportion?
How much do you believe this balanced perspective?
%
6

Outcome

What are the consequences of acting this way? What would be the best thing to do for you and the situation?
%

Saved Entries

Adapted from the Panic Attack Thought Record by Carol Vivyan (2009) · www.getselfhelp.co.uk · www.get.gg