Why it helps to catch it

• Details fade fast. Panic moves quickly, and by the time your next session comes around, it can be hard to remember what actually happened. Noting it soon afterwards keeps the real details.
• It shows the whole pattern. Panic usually has a few parts: what your body did, what it felt like was about to happen, and what you did to get through it. Seeing those parts side by side helps you and your psychologist understand how panic works for you.
• You don't need words for it. Some people think in words, some in pictures, and some just “know” something without either. The tick boxes let you capture what was going on, however your mind works.
• Sessions are easier. Instead of trying to remember on the spot, you can look at real examples together and plan practice that fits what actually happens for you.
• You can see change over time. A few summaries side by side show how strong and how long the panic was, and what you tried, from one week to the next.

Getting the most out of it

• Fill it in once you feel calm enough. Within an hour is ideal, but later the same day still helps.
• Use it for near-misses and big waves of anxiety too, not just full panic attacks.
• Answer only what you can. A half-filled summary is still useful.

What it isn't

It isn't a test, and there are no right or wrong answers. It's designed to be used alongside your sessions with your psychologist, not instead of them, and it isn't a crisis service. If you feel unsafe, use the numbers below.

Your privacy

Nothing you enter is saved or sent anywhere. It only exists on your screen until you close the page. The summary uses your initials, not your name. Keep your screenshots somewhere private, like your phone's Hidden album, and delete them once you've shared them in session.