Episode entry
Example data table
| Date | Duration (min) | Intensity | Pre→Post | Triggers | Burden |
|---|---|---|---|---|---|
| 2026-02-12 | 18 | 7 | 8→4 | Work / deadlines; Sleep loss | 52 |
| 2026-02-15 | 8 | 5 | 6→3 | Crowds / public places | 33 |
| 2026-02-18 | 40 | 9 | 9→8 | Health worries; Unknown / unclear | 79 |
Formula used
This calculator creates a single Burden Score (0–100) from intensity, duration, and recovery.
BurdenScore = 0.45×IntensityScore + 0.35×DurationScore + 0.20×(100 − RecoveryIndex). Higher scores indicate harder episodes.
How to use this calculator
- Enter the episode date, time, duration, and peak intensity.
- Rate anxiety before and after to capture recovery.
- Select symptoms, triggers, and coping tools you used.
- Click Calculate to view the Burden Score above.
- Use Calculate & add to log to build a history.
- Download CSV or PDF to review patterns with support.
Professional notes for using the log
Consistent fields reduce memory gaps
When panic peaks, details blur quickly. A repeatable log captures the same core variables each time: start time, duration, intensity, and key symptoms. Standardized inputs make episodes comparable across weeks. Over time, this reduces the tendency to remember only the worst moments and helps you see the full range of experiences, including partial recoveries and shorter spikes that still matter.
What the burden score summarizes
The Burden Score combines intensity, duration, and recovery change into one 0–100 indicator. It is not a diagnosis; it is a tracking signal. A rising average can suggest worsening load, while stable scores with fewer episodes may indicate progress. Use the components too: a high duration score may point to delayed calming skills, while low recovery index may indicate lingering anxiety after the episode ends.
Finding patterns in triggers and contexts
Trigger checkboxes support pattern mapping without forcing a single cause. Look for clusters: crowds plus commuting, conflict plus caffeine, or sleep loss plus deadlines. The location field helps separate similar triggers that behave differently in different settings. If unknown is frequent, add notes about the first physical sensation you noticed. Early signals often reveal the context even when the mind labels it as random.
Evaluating coping choices with recovery
Coping selections become more useful when paired with pre-to-post anxiety change. If breathing appears often with strong recovery, it may be a reliable first-line tool. If medication is recorded with limited change, it may indicate timing issues or unrealistic expectations for rapid relief. Over time, aim to build a small “best-of” list: the two or three responses that consistently shorten duration or improve recovery index.
Turning logs into actionable next steps
Professional care becomes easier when you bring structured evidence. Weekly exports can show frequency, common triggers, and burden trends without relying on rough recollection. Share summary patterns, not every detail, unless requested. Use the notes to track experiments, such as reducing caffeine or practicing grounding daily. The goal is to connect data to small, testable adjustments that support safety, function, and confidence.
FAQs
Is this calculator a medical assessment?
No. It is a tracking and reflection tool that summarizes your inputs. Use it to notice patterns and support conversations with a qualified professional, not to self-diagnose.
What if I cannot remember exact duration?
Enter your best estimate. Consistency matters more than precision. You can also add a note like “approximate” to keep interpretations cautious.
Why does duration cap at 180 minutes?
The cap prevents very long episodes from dominating the score. You still record the full minutes in the log, but scoring stays comparable across entries.
Can the burden score go down even if intensity is high?
Yes. Strong recovery or short duration can lower overall burden. This can highlight effective coping even during intense moments.
Where is my data stored?
Entries are stored in your current browser session on the server side session store. Clearing the log or ending the session removes them from this tool.
How should I share exports with a clinician?
Share a one to two week export and highlight top triggers, common symptoms, and average burden. Add a brief note about what coping helped most.