When I first started doing CBT, 9 out of the 10 times I had panic attacks I would forget to notice my panic symptoms. My brain would go blank, but my psychologist helped me to create these anxiety and depression coping cards, which I find very helpful. I still carry mine around and I hope they can help you too. You can simply print it on A4 paper, and there is a grey dot for hole-punching guidance. All you need to do is print, laminate, cut, hole punch, and put them together. I used a loose ring to bind them, but you can use whatever you have on hand.