A great way to observe how a panic attack unfolds is to use a PANIC SEQUENCE PROFILE.
Pick a recent panic attack episode and break it down into a sequence of events. What was the situation – note the time and place. Then put down in order exactly what happened.
Note the physical sensations, exact thoughts and behaviour AS THEY HAPPENED – then note what TYPE of reaction each was
ie. Catastrophising / Misinterpreting / Avoidance / Safety Behaviour / Anticipatory Anxiety / Physical Symptom
This enables you to see how your thoughts or behaviour added to the escalation of the panic.
Look at the example profiles on the next few pages..