Self-Paced / Optional

After the Wave

Choose gentle, practical steps for the time after a panic episode.

Anxiety & Worry

Beginner

Self-Paced / Optional

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Overview

Print for offline use during therapy or self-practice

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When to Use

After an episode, when you want to check in gently.
When choosing a basic need or a small next step.
When planning what recovery could look like.

How to Use

1
If useful, choose a safe, supported position and note where you are.
2
Try one settling option and record what helped, if anything.
3
Consider water, food, comfort or another basic need.
4
Write a kind sentence and choose a next step or more rest.

After a panic episode, you may want time to recover. This worksheet offers optional steps for settling and tending to basic needs.

The timeline is a menu, not a deadline. You might rest in a supported position, notice a basic need, or choose one small next step. Skip anything uncomfortable and take as much time as you need.

Move at your own pace. Seek medical advice for new or worrying symptoms. For sudden chest pain that does not go away, chest pain with shortness of breath, or severe difficulty breathing, contact local emergency services immediately.