[{"data":1,"prerenderedAt":152},["ShallowReactive",2],{"route-message-test-en-pdss-sr":3},{"target":4,"messages":5},"en",{"tests":6},{"pdss-sr":7},{"title":8,"description":9,"instruction":10,"questions":11,"options":19,"results":25,"understanding":101,"faq":108,"tips":126,"whoIsThisFor":136,"scoreRanges":144,"disclaimer":151},"Panic Attack Test: Are You Living in Fear of One?","Do sudden waves of fear make you worry about another attack? Take this panic attack test to understand your symptoms and next steps.","Over the past week, how much have panic symptoms affected you in these areas?",[12,13,14,15,16,17,18],"How often did you have panic attacks or shorter panic-like episodes?","How intense or upsetting did those episodes feel while they were happening?","How much did you worry about having another panic episode?","How much did fear of panic lead you to avoid places or situations?","How much did you avoid activities that can bring on panic-like body sensations?","How much did panic symptoms interfere with work, school, home tasks, or responsibilities?","How much did panic symptoms interfere with your social life or relationships?",[20,21,22,23,24],"Not at all","Mild or occasional","Moderately","Severely","Extremely",{"minimal":26,"mild":42,"moderate":58,"moderately-severe":72,"severe":86},{"headline":27,"description":28,"strengths":29,"quickRelief":33},"Minimal Panic Severity","Your responses suggest very little current panic-related disruption. This self-check uses practical severity bands for reflection, not official diagnostic cutoffs. Keep noticing early signs and maintain the routines that help you feel steady.",[30,31,32],"You reported little panic-related interference this week","Your current routines may be helping your nervous system recover quickly","You can use this result as a calm baseline for future check-ins",[34,38],{"title":35,"description":36,"link":37},"Practice Calm Breathing","A brief breathing practice can help keep body sensations from escalating","/breathing",{"title":39,"description":40,"link":41},"Stay Present with Grounding","Grounding strengthens your ability to stay oriented when anxiety rises","/grounding",{"headline":43,"description":44,"strengths":45,"quickRelief":49},"Mild Panic Severity","Your responses suggest some panic-related symptoms or avoidance, but the impact may still be limited. These bands are practical self-check ranges, not a diagnosis. Small steps now can help prevent panic fear from narrowing your routine.",[46,47,48],"You are noticing panic patterns early enough to respond","Mild panic symptoms often improve with steady practice and support","You can start reducing avoidance before it becomes more automatic",[50,54],{"title":51,"description":52,"link":53},"Use Slow Exhales","Longer exhales can reduce the urge to fight normal adrenaline sensations","/guided-breathing",{"title":55,"description":56,"link":57},"Name the Panic Cycle","Labeling sensations as panic symptoms can make them feel less dangerous","/thought-labeling",{"headline":59,"description":60,"strengths":61,"quickRelief":65},"Moderate Panic Severity","Your responses suggest panic symptoms may be affecting your choices, responsibilities, or social life in noticeable ways. This self-check is informed by PDSS-SR domains but is not the official scale or a diagnostic tool. Consider discussing your symptoms with a healthcare or mental health professional.",[62,63,64],"You are identifying the specific areas panic is affecting","Panic symptoms are treatable, especially with targeted skills and exposure-based support","Tracking your pattern can make professional conversations more concrete",[66,69],{"title":67,"description":68,"link":41},"Ground Through the Peak","Panic symptoms usually rise, peak, and pass even when they feel intense",{"title":70,"description":71,"link":37},"Reduce Fear of Sensations","Gentle practice with safe body sensations can reduce panic sensitivity over time",{"headline":73,"description":74,"strengths":75,"quickRelief":79},"Moderately Severe Panic Severity","Your responses suggest panic symptoms and avoidance may be creating substantial limits. These are practical severity bands for this self-check, not official diagnostic cutoffs. Professional support is strongly worth considering, especially if you are changing plans, avoiding activities, or feeling stuck in fear of the next episode.",[76,77,78],"You are taking the pattern seriously instead of dismissing it","Avoidance can be reversed with structured, compassionate practice","Effective treatments for panic symptoms are available",[80,83],{"title":81,"description":82,"link":41},"Anchor During Surges","Use sensory details around you to ride out the body alarm without escaping immediately",{"title":84,"description":85,"link":57},"Slow the Safety Spiral","Pause before checking, fleeing, or avoiding so your brain can relearn safety",{"headline":87,"description":88,"strengths":89,"quickRelief":94},"Severe Panic Severity","Your responses suggest panic symptoms may be causing major distress or restriction. This is not the official PDSS-SR and cannot diagnose panic disorder, but it does point to a level where professional support is strongly recommended. If you feel unsafe, might harm yourself, or have alarming physical symptoms, seek urgent help now.",[90,91,92,93],"Completing this self-check gives you clear language for what is happening","Severe panic symptoms can improve with evidence-based care","You do not have to solve this alone","Support can focus on both immediate relief and reducing avoidance over time",[95,98],{"title":96,"description":97,"link":41},"Ride the Wave Safely","Remind yourself that panic peaks and passes while you focus on one steady anchor",{"title":99,"description":100,"link":37},"Breathe Without Forcing","Gentle breathing can help you stop battling sensations and let the alarm settle",{"title":102,"paragraphs":103},"Understanding This Panic Severity Self-Check",[104,105,106,107],"The Panic Disorder Severity Scale – Self-Report (PDSS-SR) is a researched 7-item measure of panic disorder severity. The validated scale scores each item from 0 to 4 for a total range of 0 to 28.","This page is PDSS-SR-informed, not the official PDSS-SR. Because the official item wording is copyrighted, these questions are paraphrased around the same broad symptom domains: episode frequency, distress, anticipatory fear, avoidance, body-sensation fear, role interference, and social interference.","The severity bands shown here are practical interpretation bands for this self-check, informed by published PDSS research including Furukawa and colleagues. They are not official diagnostic cutoffs and cannot determine whether you have panic disorder.","Panic symptoms can feel dangerous even when they are part of a false alarm response. Effective care often focuses on understanding the panic cycle, reducing fear of body sensations, and gradually reversing avoidance. Share concerning or persistent results with a qualified professional.",{"title":109,"items":110},"Frequently Asked Questions",[111,114,117,120,123],{"question":112,"answer":113},"Is this the official PDSS-SR?","No. This self-check is informed by the symptom domains measured by the Panic Disorder Severity Scale – Self-Report, but it does not reproduce the official item wording and should not be treated as the official instrument.",{"question":115,"answer":116},"Can this diagnose panic disorder?","No. It can help you reflect on panic severity over the past week, but only a qualified healthcare or mental health professional can diagnose panic disorder after a full assessment.",{"question":118,"answer":119},"Why does it ask about avoidance?","Avoidance often keeps panic going. Avoiding places, activities, or body sensations can bring short-term relief, but it teaches your brain that those situations are dangerous and can make your life smaller over time.",{"question":121,"answer":122},"What should I do if my score is high?","Consider sharing your result with a clinician, especially if panic is limiting work, home life, travel, exercise, or relationships. If symptoms feel medically unusual or you feel unsafe, seek urgent medical or crisis support.",{"question":124,"answer":125},"How often should I repeat this self-check?","Because it asks about the past week, weekly or every few weeks can be useful when tracking patterns. More frequent use may be less meaningful and can become another form of reassurance checking for some people.",[127,130,133],{"title":128,"description":129},"Panic Peaks and Passes","Panic symptoms can feel endless, but they usually rise, peak, and settle. During a surge, choose one anchor, reduce frantic checking, and let time show your body that the alarm can pass.",{"title":131,"description":132},"Reduce Fear of Body Sensations","A racing heart, dizziness, warmth, or breath changes can become scary when you interpret them as danger. Gentle, planned practice with safe sensations can help your brain relearn that discomfort is not the same as threat.",{"title":134,"description":135},"Avoidance Keeps Panic Going","Skipping places or activities can feel protective, but it often strengthens panic fear. Gradual, supported re-entry into avoided situations helps rebuild confidence without forcing yourself too far too fast.",{"title":137,"description":138,"items":139},"Who Is This Self-Check For?","This PDSS-SR-informed self-check is for adults who want a structured way to reflect on recent panic symptoms and their impact.",[140,141,142,143],"Adults who have panic attacks or panic-like episodes","People who worry about when the next attack might happen","Anyone avoiding places, activities, or sensations because of panic fear","People preparing to discuss panic symptoms with a healthcare provider",{"title":145,"minimal":146,"mild":147,"moderate":148,"moderately-severe":149,"severe":150},"What The Scores Mean","Minimal panic severity indicators in this self-check range.","Mild panic-related symptoms or avoidance may be present.","Moderate panic severity indicators that may be affecting daily life.","Moderately severe panic severity indicators with substantial distress or restriction.","Severe panic severity indicators. Professional support is strongly recommended.","This is a PDSS-SR-informed self-check, not the official Panic Disorder Severity Scale – Self-Report, not a diagnostic instrument, and not a substitute for professional evaluation. The bands are practical severity ranges for this tool, not official diagnostic cutoffs. If you have chest pain, fainting, new or unusual physical symptoms, feel unsafe, or may harm yourself, seek urgent help immediately.",1790423935384]