Log signals, situations, and thoughts before panic rises. See likely drivers with weighted scoring instantly. Use results to build safer routines and support plans.
Fill what you know. More detail improves pattern finding.
Each section is scored 0–10, then combined into a single risk estimate.
| Date | Sleep | Caffeine | Stress | Crowding | Intrusive | Intensity | Top driver | Risk |
|---|---|---|---|---|---|---|---|---|
| 2026-02-12 | 5.5h | 320mg | 8 | 7 | 6 | 7 | Physiological load | 78% |
| 2026-02-16 | 7.8h | 120mg | 5 | 2 | 7 | 6 | Cognitive loop | 56% |
| 2026-02-19 | 6.8h | 180mg | 6 | 8 | 3 | 5 | Environment | 60% |
Use consistent entries to separate random discomfort from repeatable panic drivers. In small tracking sets, the strongest pattern often appears within the first seven logs. Capture sleep, stimulant intake, and the setting within one hour of the episode. When values vary widely, calculate weekly averages to avoid one extreme day dominating interpretation. The calculator weights trigger pressure and episode readiness so you can see whether context changed, body response changed, or both.
Trigger pressure blends physiological load, cognitive loop, environment, social stress, and life pressure on a 0–10 scale. A pressure score above 6 often points to a cluster rather than one cause. Crowd levels may matter less if sleep deficit is low and catastrophizing is low, but become decisive when combined with high caffeine and conflict. Treat the top three drivers as hypotheses to test by tracking the same factors next time.
Panic readiness is built from intensity, duration, and recent frequency. Frequency is normalized so two episodes per week is moderate, while ten or more is high. Duration is scaled so short episodes do not inflate risk, but prolonged episodes increase readiness. If readiness stays high even when trigger pressure drops, it can indicate sensitization, health anxiety, or medication timing issues. Use this signal to discuss prevention with a qualified clinician.
To improve reliability, avoid changing rating anchors. Decide what a 3, 6, and 9 mean for stress and reuse the same meaning each entry. If you miss data, leave it blank rather than guessing. Compare entries by similar days, such as workdays versus weekends, or home versus transit. Add brief notes about meals, hydration, and cycle changes, because these can shift physiological load without obvious stress. Small consistency improvements raise insight quality.
Convert drivers into experiments with one change at a time. If physiological load is highest, set a sleep window and cap caffeine before midday. If environment dominates, pre-plan exits, carry water, and use grounding scripts. For cognitive loops, practice paced breathing and a short reality-check list during calm periods. Track outcomes for two weeks, then export CSV to review trends. Use the PDF summary to share patterns with support networks. in a structured way.
It is a readability scale derived from the combined trigger pressure and panic readiness scores. Higher values suggest more stacked drivers and stronger episode patterns in your recent entry.
Yes. Log calm days too, then compare driver scores across similar contexts. This helps you identify protective routines and early warning signals before intensity rises.
Weights are heuristic and designed for reflection, not diagnosis. They emphasize commonly reported contributors like sleep loss, stimulants, and catastrophic thinking. Adjust your tracking based on what repeats for you.
Use best estimates and stay consistent. For caffeine, note cups and approximate strength. For alcohol, log standard drinks or units. Trend consistency matters more than perfect precision.
If you are working with a clinician, sharing the CSV or PDF can support discussions about patterns, coping plans, and medication timing. Bring multiple entries for clearer context.
Prioritize safety and support. Use grounding, paced breathing, and contact a trusted person. If you feel unsafe or at risk of harm, seek urgent professional or emergency help immediately.
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.