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Worksheet D: Panic Response Plan

Create a clear, simple plan for how you will respond during a panic attack.

Week 4

Appendix D

My Role During a Panic Attack

My primary goal will be:

Three phrases I can say:

One grounding technique I will suggest:

Things to Avoid

I will not say things like:

I will not:

On a scale of 0-10, how prepared do you feel to handle a panic attack after making this plan?

The Pause Before the Story

Describe the situation. What did your loved one do or avoid?

What did you notice in your body? (Chest tight, jaw clenched, stomach dropping, etc.)

What was the story your nervous system wrote? (The first-draft interpretation)

What was the feeling underneath the story? (Exhausted, scared, helpless, grieving, etc.)

What need of yours got activated? (For normalcy, for your life not to shrink, etc.)

With the story paused — what might they have been feeling? Was the amygdala firing?