When Panic Arrives: Panic Attack Mini Workbook for Adults

An 18-page printable toolkit that gives adults a calm, organised way to reflect on panic and plan their responses. It is built around three moments: in the moment, after the wave, and between moments. You do not need to complete it in order. Choose the page you need today.

WHAT'S INSIDE:

Start here (pages 1-2): a cover, a "choose the page you need" guide, what the toolkit can and cannot do, and space for your local contacts and care plan.
 

Understanding a pattern (pages 3-6 and 13-15): What Panic Can Feel Like, How a Panic Loop Can Build, My Panic Loop map, Before the Wave (early cues and contexts), Predictions, Evidence & What I Learned, Relief Now, Cost Later? and My Life Space.
 

In the moment (pages 7-9): A Small Plan for an Intense Moment (a first safety check, one anchor, one workable next choice, a support route and permission to pause), the Personal Response Menu, and Panic in Real Life: Protect What Matters.
 

After the wave (pages 10-12): a five-minute recovery sheet, One Moment at a Time (episode snapshot) and Review Without Over-Monitoring.
 

Support and care conversations (pages 16-18): Conversations About Panic, Returning to Supports, and My Personal Summary.

PERFECT FOR:

Adults who want to understand their own experience of panic and prepare for conversations with a therapist or healthcare professional, and therapists and counselors who work with adults. Suitable for reflection between sessions or alongside therapy.

DETAILS:

Format: Printable PDF in US Letter and A4 (both included in one zip download)

Length: 18 portrait pages per PDF

Printing: Print at 100% / Actual Size. Print only the pages you need and write by hand.

PLEASE NOTE:

Digital product, no physical item will be shipped. This is a reflection and response-planning resource. It cannot diagnose panic disorder or explain a specific symptom, rule out a medical condition, or replace therapy, medical assessment, prescribed care or a personal safety plan. New, changing, severe, unusual or concerning symptoms need appropriate medical assessment. If there may be immediate danger or a medical emergency, contact the relevant emergency service. Personal use only. All sales are final.