Panic Disorder Management Plan

Understanding Your Condition

Panic disorder is characterized by recurring, unexpected panic attacks and persistent worry about future attacks. This management plan will help you control symptoms and improve your quality of life.

Immediate Response Strategy

During a Panic Attack:

1. Breathing Technique

   • Practice controlled breathing (4-4-4 method)
   • Inhale for 4 seconds
   • Hold for 4 seconds
   • Exhale for 4 seconds

2. Grounding Exercises

   • Name 5 things you can see
   • Identify 4 things you can touch
   • List 3 things you can hear
   • Note 2 things you can smell
   • Recognize 1 thing you can taste

Long-term Management

Daily Practices

• Regular exercise (30 minutes, 5 times weekly)
• Consistent sleep schedule
• Balanced nutrition
• Stress management techniques
• Medication compliance (if prescribed)

Therapy Commitment

• Attend scheduled CBT sessions
• Complete assigned homework
• Practice learned coping strategies

Trigger Management

1. Maintain a trigger diary
2. Document attack frequency and intensity
3. Identify patterns and avoidance behaviors
4. Develop specific coping strategies for each trigger

Support Network

Emergency Contacts

• Primary Care Physician: [Insert Number]
• Psychiatrist: [Insert Number]
• Trusted Family Member: [Insert Number]
• Crisis Hotline: [Insert Number]

Progress Monitoring

• Keep weekly symptom logs
• Track medication effects and side effects
• Note lifestyle changes and their impact
• Document successful coping strategies

Regular Review

Schedule monthly progress reviews with your healthcare provider to adjust this plan as needed.

This management plan should be reviewed and updated with your healthcare provider regularly.