Are You Suffering from Panic Attacks?

Created by Licensed Therapist: Peter Zonbloem | Questions: 21 | Minutes: 10

When fear takes over your body, clarity begins with awareness.

Panic attacks strike suddenly—leaving you breathless, your heart racing, and your thoughts spiraling out of control.

For many, it feels like being trapped in a storm you didn’t see coming.

The unpredictability and intensity of these episodes can make even ordinary situations feel terrifying, eroding your confidence and sense of safety.

If you’ve ever experienced a rush of overwhelming fear, trembling hands, dizziness, or the sinking feeling that you’re losing control, you may know the grip of panic all too well.

But you are not alone, and more importantly—there is a way forward.

This quiz is designed to help you reflect on your experiences with panic, recognize the signs, and uncover whether your symptoms align with common patterns of panic attacks.

Through honest self-reflection, you’ll gain clarity about what you’ve been going through and whether approaches like Cognitive Behavioral Therapy (CBT) might offer meaningful relief.

Remember, this isn’t about right or wrong answers—it’s about understanding yourself better.

With awareness comes the power to seek help, regain control, and move toward calmer, steadier ground.

Take a deep breath, and when you’re ready—let’s begin this important journey together.

When you feel anxious or stressed, what is your first reaction?

I avoid the situation completely.

I try to push the thoughts away, but they keep coming back.

I challenge my thoughts and try to calm myself.

I don’t know how to handle it.

How often do you experience sudden episodes of intense fear or panic?

Rarely, I generally feel in control

Sometimes, but I can usually calm myself.

Often, and they make me feel overwhelmed.

Almost all the time, and they affect my daily life.

When having a panic attack, what do you fear the most?

Rarely, I generally feel in control.

Sometimes, but I can usually calm myself.

Often, and they make me feel overwhelmed.

Almost all the time, and they affect my daily life.

When having a panic attack, what do you fear the most?

That I’m losing control and might embarrass myself.

That I might be having a heart attack or dying.

That it will never stop.

I remind myself it’s temporary and will pass.

Do you avoid situations that could trigger panic attacks?

Yes, I always avoid them.

Sometimes, if they feel too overwhelming.

I try to face them gradually.

I don’t know how to manage them.

When you feel panic coming, how do you respond?

I assume something bad is happening and panic more.

I distract myself but don’t challenge it.

I use breathing techniques and remind myself it’s just anxiety.

I completely shut down.

How do panic attacks affect your daily life?

They don’t impact me much.

They occasionally interfere with work or social activities.

I frequently change my plans to avoid panic triggers.

I feel like I can’t live normally because of them.

What happens in your body when you have a panic attack?

My heart races, I feel dizzy, or I have trouble breathing.

I feel detached from reality or like I’m losing control.

experience intense fear without an obvious reason.

All of the above.

How do you view your panic attacks?

They are just an unpleasant experience, but they won’t harm me.

They mean something is seriously wrong with me.

They prove I am weak or broken.

I don’t understand them, which makes them scarier.

Do you fear having another panic attack?

No, I know they are temporary and manageable

Yes, I worry about when and where it will happen next.

Yes, I avoid activities because I’m afraid of triggering one.

I think about panic attacks so much that it makes them worse.

Do you feel anxious even when you are not having a panic attack?

No, I feel fine when I’m not panicking.

Sometimes, but I can usually distract myself.

Yes, I constantly feel on edge or worried.

I feel like I’m always in a state of anxiety.

How do you feel about seeking help for panic attacks?

I think I can manage them on my own.

I want help but don’t know where to start.

I believe therapy or CBT could help me.

I feel hopeless about improving.

What do you do to calm down after a panic attack?

I remind myself that it’s over and practice self-care.

I avoid thinking about it and try to move on.

I worry that another one will happen soon.

I isolate myself and feel hopeless.

How do you react to stressful situations?

I manage them well with healthy coping strategies.

I feel anxious but push through.

I get overwhelmed and avoid stressful situations.

I panic and feel out of control.

How do you handle worrying thoughts?

I recognize them as just thoughts and let them pass.

I try to ignore them, but they keep coming back.

let them take over my mind and make me anxious.

I believe my worrying thoughts are always true.

How do you view the future?

I believe I can handle challenges and improve my mental health.

I worry about what might go wrong.

I feel hopeless and fear things will only get worse.

I don’t think about the future because it makes me anxious.

What do you do when your body feels tense or anxious?

I use relaxation techniques like deep breathing or grounding exercises.

I ignore it and hope it goes away.

get scared that something is wrong with me.

I avoid situations where I might feel tense.

Have you tried techniques to manage your panic attacks?

Yes, and some of them have worked.

Yes, but nothing has helped.

No, I don’t know what to try.

No, I feel like nothing will help.

How do you feel after a panic attack is over?

Relieved, and I remind myself that I got through it.

Exhausted and emotionally drained.

Worried that another one might happen soon.

Depressed and hopeless.

How do you respond to fear?

I acknowledge it but don’t let it control me.

I avoid whatever is causing me fear.

I overthink it and let it take over my thoughts.

I feel completely powerless.

What would you like to achieve in managing your panic attacks?

To feel more in control of my thoughts and emotions.

To avoid having panic attacks ever again.

To never feel anxious again.