Panic Attack Test — Free 9-Question Self-Check

Panic Symptoms (SPC-9) uses 9 items to look at panic-related experiences along four strands: sudden fear with a racing heart and breathlessness that peaks within minutes, together with catastrophic thoughts in that moment; anticipatory anxiety, the worry of what if it happens again; avoidance, such as staying away from places that are hard to leave or activities that make your heart pound, and relying on a companion or reassuring items; and how much work, study and relationships have shrunk. You rate each item 0 to 3 for the past 4 weeks, for a total of 0 to 27.

These items were newly written by Soundary with reference to the DSM-5 constructs of panic disorder; they are not a translation of an existing standardized scale. Because they have not yet been clinically validated, the bands are also provisional, set by the logic of symptom frequency and intensity, and are meant for reference. The window is 4 weeks because panic attacks may not come every week. You choose from not at all, sometimes, often and almost always, and it usually takes about two minutes.

The total falls into four bands: 0–6 normal range, 7–13 mild, 14–20 moderate and 21–27 severe. The mild band is treated as a level that self-care, such as breathing and relaxation practice or cutting down on caffeine, may be able to manage; from the moderate band on, panic may have started to affect daily functioning, so talking to a professional is recommended. Look at which items were high as well. Even if the attacks themselves are rare, high avoidance items can be a sign that your world is shrinking as you steer clear of anxiety.

A pounding heart, shortness of breath or dizziness can also come from causes other than panic, such as heart or lung conditions or anemia. If these symptoms are new to you or come with chest pain, the first step is a medical check to look for a physical cause. This result is not a diagnosis but screening information that organizes your experience of the past 4 weeks; whether it is panic disorder is decided through an interview with a specialist. Weeks of poor sleep or piled-up stress can push the score up temporarily.

DSM-5 describes panic disorder as recurring unexpected panic attacks followed by ongoing worry about another attack or changes in behavior meant to avoid one. That is why SPC-9 asks not only about attacks but also about anticipatory anxiety, avoidance and daily functioning. Panic is often understood as a vicious circle in which bodily sensations are read as signs of danger and that reading fuels more anxiety. Treatments that work on this loop, such as cognitive behavioral therapy, are well established, and many people get better with help.

Since the check covers 4 weeks, retaking it about a month later is a natural rhythm. If you save your results on Soundary, you can compare them side by side with your previous ones, which helps you notice changes such as fewer places you avoid. If your result is moderate or higher, or attacks keep coming back and going out alone is getting harder, consider seeing a mental health professional. If your anxiety is more of a worry that runs all day, taking Anxiety (GAD-7) as well can also help.