A panic attack plan printable for urgent-feeling moments
My first support contact
Grounding action I can try first
What my body felt like
What helped afterwards
Closing sentence: I do not have to solve everything before I take one smaller next step.
Gentle process
How to use it
Keep the page small. Write short answers. If a prompt feels too much, skip it and choose the next smallest step.
- Write the support person or place you can contact.
- List two grounding actions you have used before.
- Name symptoms without arguing with them.
- After the moment passes, write what helped and what did not.
- For chest pain, fainting, severe symptoms, or immediate danger, seek emergency medical help.
Printable page
Copy, print, or save as PDF
Use your browser print command to save this worksheet as a PDF. The print stylesheet removes the navigation and keeps the worksheet clean.
Prompt bank
More prompts
- What usually helps me feel oriented?
- Who can I message with one sentence?
- What do I want future-me to remember?
- What should I tell a clinician or support person if this keeps happening?
FAQ
Quick answers
Can this stop a panic attack?
No. It is a planning and reflection page, not a treatment or guarantee.
When should I get urgent help?
If you may harm yourself, call or text 988 in the U.S. If symptoms feel life-threatening or medically urgent, call emergency services.
Can I use this with a therapist?
Yes, you can bring the log to a licensed professional if it helps you describe patterns.
Safety and sources
Ease Forward resources are self-reflection tools, not therapy, counseling, diagnosis, treatment, or medical advice. If you are in immediate danger or crisis in the United States, call or text 988.
Useful references: NIMH anxiety disorders | NIMH caring for your mental health | 988 Suicide & Crisis Lifeline.
Pair this worksheet
Two gentle next steps if this page helped.
These are self-reflection tools, not therapy, diagnosis, treatment, or medical advice. For crisis support in the United States, call or text 988.
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