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Panic Attack Thought Record

Situation Physical Emotion/s Unhelpful Thoughts or Response to Thought Outcome


symptoms Images What did you do?
What do you think What was the Write most unhelpful or What would be a rational & more What was helpful?
triggered the panic Underline or circle emotion? distressing thoughts or images balanced perspective?
attack? most frightening Rate intensity of Describe emotion (one
feeling emotion (0-100%) How much do you believe that How much do you believe this word)
thought? 0-100% different perspective? 0-100% Re-rate intensity of
emotion 0-100%

Is this fact or opinion?


What did you feel Is there another way of looking at
in your body? this?
Where did you feel What would someone else make
it? of this? What advice would I give
List all: a friend? Is my reaction in
e.g. heart proportion? Is the problem that What are the
What was happening? palpitations, chest something terrible is going to consequences of acting this
Who with? pain, breathless, Describe the What was the worst that you happen- or is it my belief that way? What will help most?
Where? choking, nausea, emotion in one thought might happen? something terrible is going to What would be the best
When? dizziness, hot, word (fear, panic, What would be the worst thing happen that is causing physical thing to do for me, and for
What were you doing? sweating, shaking. anxiety, terror, etc) about that? symptoms of anxiety? this situation?
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www.getselfhelp.co.uk © Carol Vivyan 2009, permission to use for therapy purposes. www.get.gg

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