The Panic Symptom Severity Tool (PDSS-SR)

The Panic Symptom Severity Tool

Please answer the following questions about your experiences over the **past week**.

Please Note: This tool is for educational purposes only and is not a replacement for professional therapy or diagnosis. By using this tool, you acknowledge that you are doing so at your own risk and that Psych Kit and its creators are not responsible for any outcomes or damages.

Based on the Panic Disorder Severity Scale – Self Report (PDSS-SR).
Source: Shear, M. K., et al. (2001). Development of a self-report version of the Panic Disorder Severity Scale. Depression and Anxiety, 14, 1-8.

Your Panic Symptom Profile

Reminder: This result is a snapshot of your recent experiences. These tools are educational and not a substitute for professional guidance.

Great News!

Your results indicate that you are not currently experiencing significant panic symptoms. That’s wonderful! The tools below are still available if you’d ever like to practice calming techniques.

The TIPP Skill Guide

Instruction: This is a powerful skill from DBT for changing your body chemistry quickly during intense emotional distress. Try one of these:

T – **Temperature:** Hold your breath and splash your face with cold water (or hold an ice pack on your face) for 30 seconds.
I – **Intense Exercise:** Do a short burst of intense exercise, like running in place or doing jumping jacks for one minute.
P – **Paced Breathing:** Breathe out slowly, for longer than you breathe in (e.g., in for 4, out for 6).
P – **Paired Muscle Relaxation:** Tense a muscle group as you breathe in, then relax it completely as you breathe out.

Scientific Basis: These techniques create a rapid physiological shift. Cold water triggers the “dive reflex,” which slows your heart rate. Intense exercise burns off anxious energy. Paced breathing and muscle relaxation activate your body’s relaxation response.

The Square Breathing Pacer

Instruction: This technique helps regulate your breathing and calm your mind. Follow the dot with your eyes and match your breath to its movement: Breathe in for 4 seconds, hold for 4, breathe out for 4, and hold for 4.

Inhale… Hold… Exhale… Hold…

Scientific Basis: By imposing a steady, predictable rhythm on your breath, you counteract the short, shallow breathing that accompanies panic. The visual focus also helps ground you in the present moment, away from catastrophic thoughts.