Panic Thought Record - Getselfhelp



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

| | | |Write most unhelpful or distressing | |What did you do? |

|What do you think triggered the |Underline or circle most |What was the emotion? |thoughts or images |What would be a rational & more balanced |What was helpful? |

|panic attack? |frightening feeling |Rate intensity of emotion | |perspective? | |

| | |(0-100%) |How much do you believe that | |Describe emotion (one word) |

| | | |thought? 0-100% |How much do you believe this different |Re-rate intensity of emotion 0-100% |

| | | | |perspective? 0-100% | |

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| | | | |Is this fact or opinion? | |

| |What did you feel in your | | |Is there another way of looking at this? | |

| |body? Where did you feel | | |What would someone else make of this? What | |

| |it? | | |advice would I give a friend? Is my reaction in| |

|What was happening? Who with? |List all: | | |proportion? Is the problem that something | |

|Where? |e.g. heart palpitations, | | |terrible is going to happen- or is it my belief | |

|When? |chest pain, breathless, | | |that something terrible is going to happen that |What are the consequences of acting |

|What were you doing? |choking, nausea, dizziness, | | |is causing physical symptoms of anxiety? |this way? What will help most? What |

| |hot, sweating, shaking. |Describe the emotion in one |What was the worst that you thought might | |would be the best thing to do for me, |

| | |word (fear, panic, anxiety, |happen? | |and for this situation? |

| | |terror, etc) |What would be the worst thing about that? | | |

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