Panic attacks can feel overwhelming, but they follow a pattern that can be understood and managed. This worksheet teaches a simple three-step method — Recognize, Normalize, Reassure — to help children, teens, and adults work through panic symptoms in the moment.
Step 1: Recognize
Take a moment to recognize what your body is experiencing. What sensations are coming up? Where in your body do you feel them? Simply notice these feelings without any judgment.
Step 2: Normalize
Acknowledge that this feeling is a common bodily response. In what other situations does your body react this way? It may feel strange or uncomfortable, but these sensations are a normal part of being human.
Step 3: Reassure
Remind yourself: You are safe. Your body is responding in a way that is normal, even if it feels unsettling. These sensations may feel odd, but they are not dangerous.
Common Panic Symptoms and How to Respond
The worksheet includes guided responses for five common panic symptoms:
Heart Racing
"Hello heart, I feel you thumping loudly to get my attention." Normalize: My heart races when I panic; my heart races when I go for a run. It feels a bit odd, but it's completely normal. Reassure: I trust that I am safe. No harm will come to me or my body. I will outlast these feelings.
Sweating
"Hi there sweat, I feel you trickling down my head." Normalize: I sweat when I panic; I sweat when I exercise. It feels a bit funny, but it's not dangerous. Reassure: Hello panic, I see you. You make me feel funny, but I'm not scared of you.
Dry Throat
"My throat feels all dry and tight." Normalize: My throat gets dry when I panic; my throat gets dry after a good night's sleep. It's a funny feeling, but I am healthy. Reassure: I feel the weight of my body in this chair. I feel my feet planted on the ground. I am uncomfortable, but I am safe here.
Dizziness
"I feel my head spinning." Normalize: I get dizzy when I panic; I get dizzy on roller coasters. It doesn't feel great, but I am safe. Reassure: I love and accept myself. I love and accept these feelings. I love and accept my panic.
Tight Chest
"I notice my chest feeling tight." Normalize: My chest gets tight when I panic; my chest gets tight when I'm cold. It feels a bit weird, but it is normal. Reassure: Come what may, I am not worried. I've got this! This panic is nothing new, and it's certainly nothing I can't handle.
Who Is This Worksheet For?
This worksheet is helpful for children, teens, and adults who experience panic attacks or intense anxiety symptoms. It provides a concrete, repeatable framework that can be practiced during calm moments and applied during panic episodes.