Original 20 items, not the copyrighted PDSS (Shear et al. 1997) — we do not administer that instrument. See lib/test-citations.ts for the full citation set.
Panic Attack Check-In, Free 20-Question Self-Reflection
A self-reflection across 4 panic-disorder domains: recurrent panic attacks, physical & cognitive symptoms, anticipatory anxiety, and avoidance behavior. 20 questions, instant summary. This is a self-reflection tool, not a clinical diagnosis.
What is the Panic Attack Check-In?
This check-in looks at panic disorder across four domains: recurrent panic attacks (sudden, discrete episodes of intense fear that peak within minutes, often without an obvious trigger), physical & cognitive symptoms (the racing heart, breathlessness, dizziness, and frightening in-the-moment thoughts that come with an attack), anticipatory anxiety (the ongoing worry, between episodes, about when the next one might strike), and avoidance & agoraphobic behavior (the places, activities, or plans you've changed to reduce the chance of an attack). Twenty questions, a few minutes, one summary you can actually use.
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A single panic attack during an unusually stressful stretch of life isn't the same as panic disorder. Most people experience at least one intense fear episode at some point, and for most it passes without becoming a pattern. Panic disorder is what happens when the attacks recur, when you spend real time bracing for the next one, and when fear of an attack starts shaping where you go and what you do. If you've ever felt, mid-attack, like you were having a heart attack, losing your mind, or about to die, you're describing one of the most common experiences people with panic disorder report — and it doesn't mean any of those things is actually happening. It's your body's alarm system firing at full volume, not evidence the alarm is correct.
This check-in is different from our Worry Check-In, which measures chronic, free-floating anxiety rather than discrete attacks, and from our Social Confidence Check-In, which measures fear tied specifically to social and performance situations — panic disorder is its own pattern: sudden, physical, and often untriggered. This is a self-reflection tool, not a diagnostic instrument, and it can't replace an evaluation by a licensed mental health professional — only a qualified clinician can diagnose panic disorder. If your results resonate, Cognitive Behavioral Therapy (CBT) with an interoceptive-exposure component is the leading evidence-based treatment, and the Anxiety & Depression Association of America (adaa.org) is a real, established resource for finding a therapist and further reading.
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