Panic Frequency Tracker Calculator

Log dates, intensity, duration, and common triggers quickly. See trends, gaps, and changes versus baseline. Use insights to guide support plans and habits today.

Enter your data
Use quick summary inputs, the episode log, or both.
Inclusive period start.
Inclusive period end.
Previous comparable period total.
Ignored if log is used as source.
Unique days when episodes occurred.
Used for the weighted index.
Higher numbers indicate stronger intensity.
Brief context helps you spot patterns.
When enabled, totals, intensity, duration, and weekday chart use your log rows.
Episode log
Add rows for each episode you want to track.
Tip: Date is required for a row to count.
Date Time Intensity Duration (min) Trigger Notes Action
If you feel unsafe or at risk, seek immediate local help. This tracker supports reflection and sharing with professionals.
Formula used
All values are calculated from your selected period and entries.
  • Period days = (End date − Start date) + 1
  • Episodes per day = Total episodes ÷ Period days
  • Episodes per week = Episodes per day × 7
  • Episodes per 30 days = Episodes per day × 30
  • Panic-day rate = Days with episodes ÷ Period days
  • Weighted frequency index = Episodes per week × (Intensity ÷ 10) × (Duration ÷ 30), capped for stability
  • Change vs baseline = (Current − Baseline) ÷ Baseline × 100
The weighted index is a consistent tracking metric, not a clinical score.
How to use this calculator
  1. Select a start date and end date for your tracking period.
  2. Either enter quick totals or fill the episode log rows.
  3. Enable the log option if you want automatic totals.
  4. Add an optional baseline to compare two similar periods.
  5. Press Calculate to see results above the form.
  6. Download CSV or PDF to share with your support team.
Example data table
Sample entries for demonstration only.
Date Time Intensity Duration (min) Trigger Notes
2026-02-0614:20718Crowded storeUsed paced breathing
2026-02-0809:10612TrafficImproved after music
2026-02-1021:45825ArgumentCalled a friend
2026-02-1216:05510CaffeineStopped coffee next day
2026-02-1411:30720Public speakingPracticed grounding
Example summary: 5 episodes over 9 days ≈ 3.89 per week.

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Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.