Self-Assessment Quiz

Self-Assessment Quiz


Self-Assessment Quiz

Self-Assessment Panic Disorder & Anxiety Attack Quiz

I thought it would be helpful to devise a quiz that you can fill out to see if how you act and think would fit into the pattern of Panic Disorder or anxiety.   I know most people who read this will probably know if they are suffering anxious feelings.  However there is large number of people (including myself) who at the start of their symptoms had no idea that they were suffering from this condition.  

The quiz is no substitute for having a proper diagnosis but it will help identify if you are likely to be suffering from panic attacks.   Please answer the following questions below truthfully.   It may be easier to print off the page to score and add up your total.



Score each questionpanic attack assessment quiz

1=never    2=occasionally    3=sometimes    4=most of the time   5=always



  1. Difficulty concentrating_______score
  2. Tiredness and being irritable_______score
  3. Shortness of breath and problems taking a deep breaths_______score
  4. Episodes of feeling tense and unable to relax_______score
  5. Heart palpitations or periods where your heart races for no obvious reasons_______score
  6. Situations where you feel panicky and intense fear comes out of the blue_______score
  7. Sensations of feeling hot flushes and sweaty_______score
  8. Anger which is unlike you and not being patience with other people_______score
  9. Feeling dizzy and weak at the knees in crowded areas_______score
  10. Numbness in your fingers and get the shakes_______score
  11. The feeling of not being connected to your body or feeling ‘spacey’_______score
  12. Intense physical symptoms in anticipation of going somewhere new or when you are in that situation_______score
  14. Fear in social situation with negative thoughts_______score
  15. Feelings of being trapped when in certain situations and the overriding feeling to escape and look for ways to make excuses to leave_______score
  16. Thoughts that are difficult to get rid of and seem to race through your mind over and over again_______score
  17. Thought patterns that assume the worst and you have lost that sparkle for life_______score
  18. Times where you just feel so stressed and unable to cope with even the easiest of tasks_______score
  19. The need to please other people and get annoyed if they don’t live up to your expectations
  20. Thoughts to avoid certain situations and find yourself staying in more_______score
  21.  The need to keeping pushing yourself even when you are emotionally and physically exhausted_______score
  22. Fear to go into places you have never been before or meeting strangers_______score
  23. Negative ‘self-talk’ with words such as shouldn’t, can’t, not good enough, etc_______score
  24. Feelings and thoughts which conclude you are going crazy or losing control_______score
  25. Phobias that you have never experienced before such as heights, social situations, etc_______score
  26. Feelings of being worried and a sense of lack of hope for a few months_______score
  27. That life no longer is fun and exciting_______score
  28. Unrealistic expectations of yourself  coupled with the fact you’re a bit of a perfectionist_______score
  29. That you no longer are in control of your thoughts and emotions_______score
  30. Difficulties in expressing how you feel to other people_______score
  31. Limitations in your life due to anxious thoughts and sensations_______score
  32. The only way you can live a normal life is by self-medicating with alcohol, drugs, caffeine, etc_______score
  33. Habits the involve repeatedly checking things to make sure there correct or safe_______score
  34. Anxiety due to a traumatic experience which cause you either physical or mental pain such as the loss of  a loved one, accident, abuse, etc_______score
  36. Changes in your eating or sleeping patterns_______score
  37. That you hide your symptoms from others? _______score



Self-Assessment Panic Disorder & Anxiety Attack Quiz Results...

Add up your total number of points. If the TOTAL is greater than 105 then it’s likely you are suffering from panic attacks or anxiety.     Therefore I would recommend you see your GP and certainly read other articles on the Positive Panic Attack Blog which will help you overcome this condition.  For a more structured approach I recommend you read my free eBook below.

Yann Martel“I must say a word about fear. It is life's only true opponent. Only fear can defeat life. It is a clever, treacherous adversary, how well I know. It has no decency, respects no law or convention, shows no mercy. It goes for your weakest spot, which it finds with unerring ease. It begins in your mind, always. One moment you are feeling calm, self-possessed, happy. Then fear, disguised in the garb of mild-mannered doubt, slips into your mind like a spy. Doubt meets disbelief and disbelief tries to push it out. But disbelief is a poorly armed foot soldier. Doubt does away with it with little trouble. You become anxious. Reason comes to do battle for you. You are reassured. Reason is fully equipped with the latest weapons technology. But, to your amazement, despite superior tactics and a number of undeniable victories, reason is laid low. You feel yourself weakening, wavering. Your anxiety becomes dread.

Fear next turns fully to your body, which is already aware that something terribly wrong is going on. Already your lungs have flown away like a bird and your guts have slithered away like a snake. Now your tongue drops dead like an opossum, while your jaw begins to gallop on the spot. Your ears go deaf. Your muscles begin to shiver as if they had malaria and your knees to shake as though they were dancing. Your heart strains too hard, while your sphincter relaxes too much. And so with the rest of your body. Every part of you, in the manner most suited to it, falls apart. Only your eyes work well. They always pay proper attention to fear.

Quickly you make rash decisions. You dismiss your last allies: hope and trust. There, you've defeated yourself. Fear, which is but an impression, has triumphed over you.

The matter is difficult to put into words. For fear, real fear, such as shakes you to your foundation, such as you feel when you are brought face to face with your mortal end, nestles in your memory like a gangrene: it seeks to rot everything, even the words with which to speak of it. So you must fight hard to express it. You must fight hard to shine the light of words upon it. Because if you don't, if your fear becomes a wordless darkness that you avoid, perhaps even manage to forget, you open yourself to further attacks of fear because you never truly fought the opponent who defeated you.” Life of PI


My Tools of Recovery

20 Strategies to Help You Cope with Panic Attacks

How to Stop a Panic Attack?

What are Panic Attacks?

The Anxiety Nervous system

What are the symptoms of Panic Attacks?

The Panic Attack Recovery Book

Overcoming Panic and Agoraphobia

Panic Attacks: What they are, why the happen, and what you can do about them: What They Are, Why They Happen and What You Can Do About Them




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