Answer ten quick items about panic symptoms. See your score and risk band instantly. Save results as CSV or PDF.
Choose one option for each item based on the last 2 weeks.
Total Score = sum of all item scores.
Max Score = number of items × 3.
Percent = (Total ÷ Max) × 100.
Risk Bands (10 items): 0–9 Low, 10–19 Moderate, 20–30 High.
| # | Item | Example score |
|---|---|---|
| 1 | Sudden intense fear episodes | 2 |
| 2 | Racing heart during surges | 2 |
| 3 | Shortness of breath | 1 |
| 4 | Dizziness/trembling/sweating | 2 |
| 5 | Chest discomfort or nausea | 1 |
| 6 | Fear of losing control | 2 |
| 7 | Fear of dying or harm | 1 |
| 8 | Avoiding situations | 2 |
| 9 | Worry about another episode | 2 |
| 10 | Impact on daily life | 2 |
| Example total | 17 (Moderate) | |
Tip: Track weekly for trends, not single scores.
Panic symptoms can feel sudden, intense, and confusing. A structured screener helps organize experiences into measurable signals: episode frequency, physical sensations, anticipatory worry, avoidance, and functional impact. This calculator converts ten short responses into a total score, a percentage, and a risk band, creating a consistent snapshot you can compare over time.
Each item is rated from 0 to 3, so higher totals indicate more frequent or severe symptoms. Because the tool covers both bodily reactions and cognitive fear, it captures the typical panic loop: sensations trigger threat interpretations, which increase arousal and amplify sensations. The percent score normalizes results across weeks and supports easy trend tracking. Tracking changes after care steps can show what helps.
Avoidance is a key escalation marker. Skipping places, travel, crowds, or tasks reduces short‑term distress, but it can strengthen fear learning and shrink daily life. Including avoidance and impairment items helps distinguish occasional surges from patterns that interfere with work, study, relationships, sleep, or independence. Early attention to avoidance can prevent isolation and reduced confidence.
Low scores often fit brief stress reactions and may respond to routine sleep, hydration, reduced caffeine, and paced breathing practice. Moderate scores suggest building skills deliberately, such as grounding, interoceptive exposure guidance, and cognitive restructuring with a clinician or evidence‑based program. High scores indicate earlier assessment and coordinated care may be beneficial. Bring your exported report to appointments to clarify onset, triggers, and symptom clusters. A plan can include gradual re-entry to avoided situations with coaching.
Screening tools do not diagnose panic disorder, medical conditions, or other anxiety disorders. Sudden chest pain, fainting, severe shortness of breath, or new neurological symptoms require urgent medical evaluation. Repeating this screener weekly, exporting CSV or PDF, and sharing results with a professional can improve history accuracy and treatment decisions. If you have heart, thyroid, or respiratory conditions, discuss changes promptly, consistently.
None. It summarizes symptoms and impairment, but only a qualified clinician can diagnose and rule out medical causes.
Weekly is practical for trend tracking. Repeat sooner if symptoms change sharply, treatment starts, or avoidance suddenly increases.
Moderate or high bands are good reasons to consult a clinician, especially if you avoid activities, miss work, or feel unsafe.
Yes. Thyroid issues, asthma, arrhythmias, stimulant use, and withdrawal can mimic panic sensations. Seek medical review for new or severe physical symptoms.
Not always. Slow breathing can reduce hyperventilation, but panic often improves best with skills that address fear of sensations and gradual exposure.
Export the PDF or CSV and note dates, triggers, and context. Bring it to appointments to support a clearer history and treatment planning.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.