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What Is a Panic Attack Test?

A panic attack test is a self-assessment that helps you determine whether the episodes you're experiencing are panic attacks, and if so, how severe and frequent they are. Our free online panic attack assessment measures key diagnostic criteria for panic disorder alongside the impact on your daily functioning.

A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes and includes at least four of the following symptoms: racing or pounding heart, sweating, trembling or shaking, shortness of breath, feelings of choking, chest pain, nausea, dizziness, chills or hot flushes, numbness or tingling, feelings of unreality (derealisation), fear of losing control, or fear of dying. These symptoms are intensely frightening but not dangerous.

Panic disorder occurs when panic attacks recur unexpectedly and cause persistent concern about future attacks or significant changes in behaviour to avoid triggers. It affects approximately 2–3% of the population and is twice as common in women as in men. Many people with panic disorder also develop agoraphobia — avoidance of places where escape would be difficult during a panic attack.

Our free panic attack test covers 15 questions assessing symptom profile, frequency, anticipatory anxiety, and behavioural avoidance. Your instant results indicate whether your symptoms are consistent with occasional panic attacks, frequent panic attacks, or panic disorder, along with targeted management strategies including breathing techniques and CBT tools.

Understanding your panic attack pattern is the first and most important step toward breaking the cycle of fear and avoidance that maintains panic disorder.

This test is for informational purposes only and does not constitute medical advice or diagnosis.

Frequently Asked Questions

Panic attacks feel extremely dangerous — many people believe they are having a heart attack or dying — but they are not medically dangerous in themselves. They are an over-activation of the body's "fight-or-flight" response. However, if you have chest pain or symptoms that could indicate a cardiac event, always seek immediate medical attention to rule out physical causes first.
Panic attacks can be triggered by specific situations (crowds, driving, enclosed spaces), physical sensations (rapid heartbeat, breathlessness), stress, sleep deprivation, caffeine, alcohol withdrawal, or can appear completely out of the blue. Unexpected, "uncued" panic attacks are the hallmark of panic disorder. Understanding your specific triggers is an important part of treatment.
The most effective in-the-moment technique is controlled breathing: breathe in for 4 counts, hold for 2, breathe out for 6. This activates the parasympathetic nervous system and counteracts hyperventilation. Grounding techniques (5-4-3-2-1 sensory awareness), progressive muscle relaxation, and cognitive reappraisal ("this is anxiety, not danger — it will pass") are also highly effective.
Anxiety is typically a more sustained state of worry and tension that builds gradually. A panic attack is sudden and intense, peaking within 10 minutes and usually subsiding within 20–30 minutes. Anxiety can trigger panic attacks, and people with panic disorder experience ongoing anxiety (anticipatory anxiety) about when the next attack will occur.
Yes — panic disorder has excellent treatment outcomes. CBT with interoceptive exposure (deliberately inducing and tolerating panic sensations) is highly effective, with 70–90% of patients becoming panic-free. Medication (SSRIs, SNRIs) is also effective. Most people achieve significant improvement within 3–4 months of starting treatment.

Are Your Episodes Panic Attacks?

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