Panic Attacks Test
Are sudden waves of fear taking over?
Published by the Healthio+ editorial team · Based on Adapted from the Panic Disorder Severity Scale (PDSS) framework.
How we build our tests →Answer based on your experience over the past month. Nothing you enter is saved or linked to you.
This is a screening tool, not a diagnosis. Results are for self-reflection only. Only a licensed professional can diagnose a condition.
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About the Panic Attacks Test
Also known as: panic attack test, panic disorder test, panic attack quiz, panic attack self-assessment.
This is a free panic attack test — a short, private self-check on how often panic is happening, how much it distresses you, and how far it has started shaping what you avoid.
It follows the structure of the Panic Disorder Severity Scale (PDSS), a seven-item measure covering panic frequency and distress, anticipatory anxiety, avoidance of situations, fear of the physical sensations themselves, and the effect on work and social life. Each item is scored from 0 to 4, giving a total between 0 and 28.
Worth knowing: the original PDSS is administered by a clinician. A self-report version, the PDSS-SR, exists for screening, and on that version a score of 9 or above is taken to suggest that a formal diagnostic assessment is worth having. This page is a self-reflection adaptation of the same domains — it is not the clinical instrument and it does not diagnose.
This test is a free, anonymous online screening you can complete in about three minutes. It has 7 questions and is adapted from Adapted from the Panic Disorder Severity Scale (PDSS) framework. Your answers are scored privately in your browser — nothing is saved or linked to you — and you get an instant result framed for self-reflection rather than as a diagnosis.
Signs and symptoms of Panic Attacks
A panic attack is a sudden surge of intense fear that peaks within minutes, usually accompanied by strong physical symptoms. Commonly reported signs include:
- A racing or pounding heart, or palpitations.
- Chest pain or tightness.
- Shortness of breath, or hyperventilating.
- Dizziness or lightheadedness.
- Trembling, shaking or sweating.
- Feeling detached from yourself or your surroundings.
- A sense of dread, or a fear that something is seriously wrong.
- Afterwards: worrying about the next one, and avoiding places where one might happen.
Who is this test for?
Anyone who has been noticing these feelings or patterns and wants a structured, private way to reflect on them. It's a starting point for people wondering whether what they're experiencing is worth paying attention to — not a way to label or diagnose yourself. It is not suitable for anyone in crisis or in need of urgent help — if that's you, please contact your local emergency services or a crisis line right away.
How to read your results
Low (score 0–7)
Your responses don't suggest a significant pattern of panic right now.
Moderate (score 8–17)
Your responses suggest some panic-related symptoms. Learning what happens during an attack — and simple breathing techniques — often reduces their grip.
High (score 18–28)
Your responses suggest frequent, distressing panic symptoms. Panic is very treatable — a doctor or therapist can help, and it's worth ruling out physical causes too.
Where this test comes from
This screening is adapted from Adapted from the Panic Disorder Severity Scale (PDSS) framework. We keep the original questions and validated scoring intact and add plain-language explanations of what each result means. You can read our full process, including how we handle sources and sensitive topics, in how we build our tests.
What to do with your result
Whatever your result, treat it as information, not a verdict. If it resonates, it can be a useful thing to bring to a doctor or mental-health professional — they can see the full picture a short questionnaire can't. Feelings and circumstances change, so retaking the test after a few weeks can also show whether things are shifting over time.
Frequently asked questions
What does a panic attack feel like?
It typically comes on suddenly and peaks within minutes, and the physical symptoms are often what frightens people most — a racing heart, chest tightness, shortness of breath, dizziness, trembling, or a feeling of being detached from reality. Most panic attacks last under 30 minutes, though the fear of another one can linger far longer.
What is the difference between a panic attack and an anxiety attack?
A panic attack comes on suddenly, is triggered by something in the moment, peaks quickly and is intensely physical. Anxiety builds gradually, is usually focused on something in the future, and can persist for days or weeks at a lower intensity. One more thing worth knowing: "panic attack" is a recognised clinical term, but "anxiety attack" is not — it is a common everyday phrase rather than an official diagnosis.
How do I know it's panic and not a heart attack?
You often cannot tell from the sensations alone, and you should not try to. Chest pain, breathlessness and a racing heart have serious physical causes as well as psychological ones, and panic attacks and cardiac events can feel alike. If you are experiencing unexplained chest pain — especially for the first time, or if it differs from what you have felt before — seek emergency medical care. Ruling out a physical cause is the right order of operations, not an overreaction.
Is panic disorder a real diagnosis?
Yes. Unlike many of the terms discussed on this site, panic disorder is a recognised diagnosis in the DSM-5. It is diagnosed when recurrent unexpected panic attacks are followed by persistent worry about further attacks or by significant changes in behaviour to avoid them. Only a qualified professional can make that diagnosis — this test cannot.
How do you stop a panic attack?
In the moment, the aim is not to fight the attack but to let it peak and pass, which it will. Slow breathing with a longer out-breath than in-breath, and grounding your attention in physical surroundings, both help many people. Longer term, panic responds well to treatment — cognitive behavioural therapy in particular has strong evidence — which is why it is worth taking to a professional rather than managing alone.
Is the Panic Attacks Test free?
Yes — completely free. No signup, no email, and no paywall. Healthio+ currently carries no advertising at all.
Is this test anonymous, and is my data saved?
It's fully anonymous. Your answers are scored entirely in your browser and are never sent to us or stored anywhere. We keep only an anonymous count of how many people take each test, plus which browser family was used and which site you arrived from — never who took it or how they answered.
Is this test a diagnosis?
No. This is a screening tool for self-reflection, not a medical or psychological diagnosis. No online test can diagnose you. If your result resonates, consider speaking with a qualified doctor or mental-health professional.
How long does this test take?
About three minutes. It has 7 questions and gives you an instant result the moment you finish.
What is this test based on?
Adapted from the Panic Disorder Severity Scale (PDSS) framework.