A panic log you can take to therapy

These steps are the kind of between-session practice many CBT and exposure plans already ask for: notice the surge, stay with the body, and come back afterwards with a fact instead of a catastrophe. They do not replace a session, a medication plan, or homework your therapist assigned.

If a sentence here conflicts with what your own clinician told you, follow your clinician.

One line is enough, written after the peak has dropped. Time, place, the main body sensations, what you did, how long until the sharpest minute passed, and what you avoided afterwards.

Add a 0 to 10 intensity only if a number helps you. Skip the essay. A useful note for the next appointment is that line, not a story about the kind of person this makes you.

Do not turn the note into a symptom search, a verdict, or a second-by-second reconstruction while you are still shaking. Midnight differential diagnosis feeds health anxiety. Shame lines such as "I ruined everything" are not data. If you want one extra field, make it what helped even slightly. Then close the note.

Bring one or two episodes, not a month of unread pages. Say the time, the sensation, what you tried, and whether the peak passed. Ask for a shared plan if nights, driving, or a particular place keep showing up.

CalmShield's panic log is built for that note. Bring it if you use the app. Do not treat the app as a second therapist.

If the wave woke you, the same line works in the morning: what time, what you felt, whether you stayed in bed, and whether a bright screen made it longer. You do not need to write it in the dark.

A shared plan for 3am is a reasonable thing to ask for in therapy. Night skills are in the night panic guide.

A log is homework, not care. It does not decide whether you need medication, and it does not tell you to skip emergency services.

Call for chest pain that is severe, crushing, or spreading, for fainting, for sudden confusion or one-sided weakness, or for breathing trouble that is getting worse. Thoughts of harming yourself need a crisis line or emergency services now.