Panic worksheets
Worksheets for understanding panic, interoceptive exposure, and breaking the panic cycle.
Panic disorder is treatable. The Barlow protocol — a structured combination of psychoeducation, cognitive work, and interoceptive exposure — produces large effects in 8 to 12 sessions.
The worksheets here implement that approach in worksheet form: panic-cycle diagrams, catastrophic-thought records, and graded interoceptive exposure menus.
All Panic worksheets (25)
Behavioral Experiment Worksheet
A planner for testing predictions in the real world rather than arguing with them in your head.
Probability vs. Possibility
A worksheet for separating "this could happen" from "this is likely to happen" in anxious thinking.
Decatastrophizing Worksheet
A four-question prompt: What is the worst case? What is the best case? What is most likely? What would you do if it happened?
Coping Card Template
A wallet-sized printable card for capturing your most useful reframes in advance.
Exposure Hierarchy Builder
A SUDS-rated ladder of feared situations from easiest to hardest, used to plan a graded exposure program.
Interoceptive Exposure Menu
A list of brief physical exercises (spinning, hyperventilating, breath-holding) used to expose to feared bodily sensations.
Exposure Tracking Sheet
A repeated-trial log for tracking SUDS across exposure sessions to make habituation visible.
Safety Behavior Audit
A worksheet for identifying the small protective rituals that prevent a feared situation from being a true exposure.
Post-Exposure Reflection
A debrief worksheet for capturing what was learned from an exposure session and updating predictions.
Exposure Prediction Sheet
A pre-exposure worksheet for writing down your predictions so they can be checked against what actually happens.
Habituation Curve Diagram
A printable graph for plotting SUDS during an exposure to make the falling curve concrete.
TIPP Skill Card
A pocket-sized reference for the four TIPP skills (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation) used to lower…
Five-Senses Grounding Exercise
A short worksheet that walks you through naming five things you can see, four hear, three touch, two smell, and one taste.
Grounding Skills Menu
A printable menu of grounding skills (5-4-3-2-1, cold water, naming objects) organized by intensity.
Panic Cycle Diagram Worksheet
A printable diagram of the panic loop with prompts for identifying your own catastrophic interpretations.
Behavioral Experiment Log for Social Anxiety
A specialized behavioral experiment template for testing predictions about social situations.
Panic Survival Card
A wallet-sized card with reframes, breathing instructions, and the reminder that panic is finite.
Public Speaking Behavioral Experiment
A worksheet for designing a real-world test of a public-speaking prediction.
Progressive Muscle Relaxation Script
A printable script for the classic 16-muscle-group relaxation protocol.
Diaphragmatic Breathing Practice Sheet
Step-by-step instructions for a 4-7-8 or paced breathing practice with daily logging.
Catastrophizing Worksheet
A two-column worksheet for catching worst-case predictions and writing a fairer alternative.
Suicide Crisis Coping Card
A wallet-sized printable card with your specific coping steps, emergency contacts, and reasons for living.
Flashback Halt Card
A pocket-sized printable for use when flashbacks begin — orienting prompts, breathing, name, date, location.
Anxiety Sensitivity Index Reflection
A reflection worksheet on the meanings you attach to specific bodily sensations.
Behavioral Experiment Audit
A monthly review for cataloguing your behavioral experiments, what they tested, and what you learned.