Panic attack diary for tracking triggers

Sometimes, coping with a panic attack can be difficult. However, when you understand the triggers better, it may be easier to cope with the symptoms. Anxiety and panic attack diary can be a simple and effective way to track your panic disorder experience, thereby making it easier to control your symptoms.


The purpose of the panic attack diary is to track your triggers, symptoms and progress to help you deal with your condition more effectively. All you need to start is paper, pen, and some quiet time to write down this information.

Every time you have a panic attack, try to set aside some time later in the day or week to record more information about your experience.

Write down the date of each item and write down how you feel physically, emotionally, and mentally, the situation you are in, and how you coped with your symptoms.


The following are important information that may help you write down in your panic attack diary:

Body feeling

Panic attacks are usually accompanied by many different physical symptoms, which usually vary from person to person. Some of the most common symptoms of a panic attack include shortness of breath, excessive sweating, chest pain, tremors or tremors, and numbness or tingling.

Once your next panic attack subsides, use your panic attack diary to record all the physical symptoms you experience. Ask yourself how your body feels. It may be helpful to make a column labeled “Body” where you can list all your symptoms. You may initially think that you only feel some physical sensations, but when you start to write them down, you will notice more that come to mind.

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Thoughts, fears and emotions

In addition to physical symptoms, panic attacks are often accompanied by many terrible thoughts and perceptions. People with panic disorder often report that they are afraid that they will lose control of themselves and may even go crazy.

Strong physical sensations may also cause a person to worry that they have a medical emergency or may die. The feelings of depersonalization and derealization, in which people feel separated from their physical self and their surroundings, are also common perceptions that can occur during a panic attack.

When tracking information about your last panic attack, it is important to reflect on the thoughts and fears you experienced at the time. Where are you worried about your health? Do you feel disconnected from yourself or your surroundings? In addition, record your emotional feelings. Where are you angry, sad, confused? Try to recall all the thoughts, fears, and other emotions you feel and record them in your panic attack diary.

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Environment and current life events

The location or situation where you experience a panic attack can provide you with a lot of information about your anxiety triggers. For example, by tracking your panic attacks on a regular basis, you may notice that they often occur when you are in a particular situation or event. Some typical panic triggers may include driving or other vehicles, large numbers of people, or confined areas.

Also, write down what is currently happening in your life. Have you just experienced a major life change? Are you going through difficult times with friends or family or at work? Write down any changes and events in your life. This will help you notice how the underlying pattern of increased panic attacks occurs with the onset of additional stress and recent life changes.

Coping skills

Determine how you dealt with the panic attack. Maybe you used a specific technique, such as deep breathing, imagination, or other strategies to calm yourself down during a panic attack. You may have taken a panic disorder medication to relieve panic and anxiety.

Record all the coping skills, medications, and other exercises you use to help overcome a panic attack.

In addition, write down any relaxation techniques you have been practicing throughout the week. For example, you may be using stress management techniques or other exercises such as meditation, progressive muscle relaxation, prayer, or physical exercise to help you reduce anxiety.

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  • It takes some time and effort to keep a panic attack diary. Try to spare some quiet time and focus on writing down your experiences in your diary.
  • Your panic attack diary can be an important resource for your recovery process. If you are seeking professional help for panic disorder, it may be helpful to share this information with your mental health provider. This information can help you and your provider learn more about your triggers and treatment progress.
  • If you feel that writing is inconvenient or unable to meet your needs, please try a certain type of tape recorder. You can record all the panic attack information and listen to it again later to better understand what triggered you and what helped you.
  • The purpose of the panic attack diary is to track and review your progress. Don’t just write down your message. Instead, take some time to review your past entries and determine what triggered your anxiety and which strategies can help you cope with your symptoms.