Panic Attack Self-Test

Panic Attack Self-Test

A reflection tool to help you understand your experiences and whether to seek support

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Important: This Is Not a Diagnostic Tool

This self-test is not a clinical assessment and cannot diagnose panic disorder or any other condition. It’s designed to help you reflect on experiences that may be worth discussing with a mental health professional. If you have ever experienced symptoms that could signal a cardiac or medical emergency, such as chest pain, shortness of breath or numbness, and have not been evaluated by a doctor, please seek medical attention first. Whatever your result here, if you have concerns about your mental health, speaking with a qualified clinician is always the right next step.

About This Self-Test

Panic attacks are among the most frightening experiences a person can have. They are a sudden surge of intense physical and emotional fear that can arrive without warning and make it feel like something is catastrophically wrong.

The racing heart, difficulty breathing or the feeling of losing control or dying can be overwhelming. Even if you know intellectually that a panic attack isn’t dangerous, it still feels very real when it’s happening.

Many people who experience panic attacks don’t realize they are experiencing panic attacks. They visit emergency rooms, convince themselves they are having heart attacks or strokes and quietly reorganize their lives around avoiding situations where attacks have happened — without realizing it may be a treatable condition.

This self-test is grounded in the DSM-5 diagnostic criteria for panic disorder and the Panic Disorder Severity Scale (PDSS), a validated clinical tool used to assess attack frequency, distress, anticipatory anxiety and functional impairment. It covers both the attack experience itself and what happens between attacks, which is often where panic disorder has its most lasting impact.

How it works: Read each question and choose the answer that most honestly reflects your experience over the past month.

Scoring: Each answer carries a score of 0, 1 or 2. Your total out of 20 will place you in one of four ranges, each with a clinical explanation and clear guidance on next steps.

What Counts as a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes and involves four or more of the following symptoms:

  • Racing or pounding heart (palpitations)
  • Sweating
  • Trembling or shaking
  • Shortness of breath or feeling smothered
  • Chest pain or tightness
  • Nausea or stomach distress
  • Dizziness, unsteadiness or feeling faint
  • Chills or hot flushes
  • Numbness or tingling sensations
  • Feeling detached from yourself or unreal (derealization or depersonalization)
  • Fear of losing control or “going crazy”
  • Fear of dying

Panic attacks typically peak within 10 minutes and subside within 20 to 30 minutes. They can occur with an obvious trigger or completely out of nowhere, including during sleep. If you have experienced episodes like this, even once, the questions below may help you reflect on your experience.

Note: If you’re unsure whether your symptoms were panic or a medical issue, please speak with your doctor before drawing conclusions. Panic attacks and cardiac events can feel similar. A medical evaluation is always the right first step when chest pain or breathing difficulties are involved.

Answer based on how you have been feeling over the past month.

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