Therapist-Written Panic Attack Recovery Workbook: Getting Through Panic Printable PDF & Coping Cards (Digital Downloaf)

I created this to help people learn ways to get through the moments they are experiencing a panic attack or overwhelming anxiety. I wanted to provide you with education on what panic is along with resources to help you plan for these moments to hopefully help you learn skills to reduce the overwhelming feeling and fear these moments create.

Getting Through Panic is a therapist-written Panic Attack Recovery Workbook for adults who want to understand their patterns, find practical support during familiar assessed episodes, and take manageable steps toward the parts of life that matter to them.

I created this workbook to offer clear explanations, realistic examples, and gentle places to practice. You do not have to finish every page or feel perfectly calm before your efforts count.

Three ways to begin

Start with the path that fits today: support during an attack, care afterward, or fear of the next one. Linked reading paths and contents help you find a useful page without working through the whole book in order.

Inside the workbook

Understand the panic cycle and explore how body sensations, frightening predictions, checking, reassurance, and avoidance can connect. Practice separating an observation from a feared meaning, asking for support, and choosing a response that fits your needs.

The original 24-item Panic Pattern Quiz helps you notice patterns across three areas: body alarm and meanings; checking and reassurance; and anticipation, avoidance, and aftermath. Separate lane scores, interpretation, and page-linked next steps help you choose a useful starting point. This reflection quiz is not validated or diagnostic and does not measure severity or explain symptoms.

Use STEADY, a flexible memory aid, alongside quick-help guidance, grounding options, gentle breathing choices, CBT-informed reflection, support scripts, and a tool comparison chart. Keep a useful reminder nearby with the included wallet and phone coping cards.

Return to an aftercare menu, kind words, affirmations, and a low-energy plan when the day feels heavy. When you are ready, explore gradual supported practice, notice positive signs of progress, and bring your preferred tools together in a personal plan.

Your five download files

One 90-page color workbook PDF.
One matching 90-page low-ink workbook PDF.
One 1-page wallet-card PDF, with four cutouts forming two front-and-back cards.
One ready-to-use phone coping-card JPG.
One personalizable phone coping-card JPG.

Both workbook editions contain the same 90 pages, wording, and page numbering. The PDFs are US Letter, 8.5 × 11 inches. The phone images are 1080 × 1920 pixels. All files are static; the PDFs do not have fillable form fields. You can add your own words to the personal phone card using an image markup tool.

Download and use

Care and use

This workbook provides education and reflection, not diagnosis, individual treatment, or emergency care. It cannot determine whether symptoms are panic or another condition. New, changed, or uncertain symptoms need appropriate assessment. For a possible medical emergency in the U.S., call 911. For an emotional or mental-health crisis, call or text 988. Outside the U.S., use local emergency and crisis services. Follow your individual care plan and keep necessary medical care and accessibility supports in place.

Your purchase includes personal use and an individual-clinician printing license. Each clinician must purchase their own license and may print pages for their own clients or groups. Digital files may not be shared with clients or colleagues. No resale or redistribution.

Copyright © 2026 Sylacauga Counseling Services LLC. Peppie & Bean Therapy Tools.