Turn recovery details into a steady progress signal. See strengths, gaps, and next calming steps. Use it weekly, and share results with your clinician.
The Panic Recovery Index (PRI) converts key recovery factors into a 0–100 score. Each factor is normalized to 0–1, then combined with weights.
| Factor | Normalization (0..1, higher is better) | Weight |
|---|---|---|
| Recovery speed | 1 − min(RecoveryMinutes / 60, 1) | 0.25 |
| Lower intensity | 1 − min(PeakIntensity / 10, 1) | 0.20 |
| Coping tools | min(CopingActions / 5, 1) | 0.15 |
| Sleep support | min(SleepHours / 8, 1) | 0.15 |
| Social support | min(SupportRating / 10, 1) | 0.15 |
| Low avoidance | 1 − min(AvoidanceDays / 7, 1) | 0.10 |
PRI = 100 × Σ(weight × normalizedFactor). Scores are capped to 0–100.
| Date | PRI | Band | Peak | Recovery | Coping | Sleep | Support | Avoidance |
|---|---|---|---|---|---|---|---|---|
| 2026-02-10 20:10 | 72.4 | Steady recovery | 7.5 | 35 | 4 | 7.2 | 6.5 | 2 |
| 2026-02-14 18:30 | 58.6 | Mixed recovery | 8.2 | 55 | 2 | 6.1 | 5 | 4 |
| 2026-02-20 09:05 | 83.1 | Strong recovery | 6 | 25 | 5 | 7.8 | 7.5 | 1 |
PRI summarizes how intensity and recovery time interact. Faster settling usually reflects earlier regulation and fewer escalating cues. When recovery exceeds an hour, the recovery-speed component approaches zero, which reduces the total score. Tracking this trend highlights whether episodes are shortening, staying stable, or drifting longer across weeks. Note the context, such as crowded places or health worries, because similar scores can come from different triggers. Consistent journaling makes the number clinically useful.
Coping actions are counted, not judged. A brief walk, paced breathing, grounding through senses, muscle relaxation, or a supportive message all qualify. The coping component saturates at five actions to reward variety without pushing perfection. If your count is low, preselect two techniques and rehearse them on calm days for easier recall. Over time, aim for earlier use, not more tools, because timing often predicts recovery speed.
Sleep influences baseline arousal and stress tolerance. The calculator scales sleep up to eight hours, so small improvements still move the score. If sleep is consistently under seven hours, prioritize routine timing, reduce late caffeine, and add a short wind-down ritual. Better sleep often improves both intensity and recovery minutes. When sleep is disrupted, treat the week as higher risk and plan gentler commitments.
Support reflects perceived access to help, not the size of your network. Higher support scores raise PRI directly and can indirectly reduce avoidance. Avoidance is normalized over seven days because weekly behavior is easier to track. If avoidance climbs, use graded exposure: choose a tiny step, repeat it, and record discomfort falling over time. Pair exposure with recovery skills so confidence grows without overwhelming you.
PRI is most useful as a weekly metric, paired with notes about triggers, setting, and skills used. Compare your overall PRI with the component bars to identify the fastest win. Bring the trend line to therapy or coaching to guide targets, such as sleep consistency, coping practice, or exposure planning. Consider sharing three recent entries to show variability, not just averages. Set a reminder to record numbers within twenty four hours, while details feel accurate, stable, and comparable. If symptoms worsen, seek professional care and urgent help when needed.
A higher score suggests faster recovery and stronger supportive habits. It does not prove a diagnosis or guarantee safety. Use it to track direction, not to judge yourself.
Yes. Enter the closest match for peak intensity and recovery minutes. Mild spikes still show useful patterns, especially for sleep, avoidance, and coping practice.
The model treats recovery beyond an hour as similarly disruptive for weekly tracking. You can still record the full minutes, but the recovery-speed component will already be near minimum.
Count distinct steps you intentionally tried, such as breathing, grounding, movement, self talk, or contacting support. Repeating the same step counts once. The goal is consistency and earlier use.
Sharing trends can help set goals and evaluate skills training. Bring several entries and notes about triggers. If symptoms are frequent or severe, seek clinical assessment and a personalized plan.
A drop can follow poor sleep, illness, high stress, or increased avoidance. Review the component bars to locate the driver, then pick one small change for the next week and recheck.
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.