Anxiety and Panic Recovery Resources

Go through each category and keep track of how many of these symptoms apply to you.

Response Categories

Physiological
Cognitive
Emotional

Click here when you have completed the checklist.

Physiological Response

Feelings Of Warmth
Heart Palpitations
Rapid, Pounding Heartbeat
Tightness Of Chest
Butterflies In Stomach
Hyperventilation
Weakness All Over
Tremors
Dizziness
Dry Mouth
Sweaty All Over
Confusion
Speeded Up Thoughts
Muscle Tension / Aches
Fatigue

Cognitive Response

I Can't Do It
What If I Make A Fool Of Myself?
People Are Looking
I Could Faint
It's A Heart Attack
Get Me Out Of Here
No One Will Help
I Can't Go Alone
I Can't Breathe
I'm Going To Die
I'm Going Crazy
I'm Trapped
I'm Not Going Out
What If Someone Is Hurt, Sick, Fired, Etc.

Emotional Response

Fear
Keyed Up / On Edge
Panic
Excessive Worry
Uneasy
Feelings Of Doom / Gloom
Trapped-No Way Out
Isolated-Lonely
Loss Of Control
Embarrassed
Criticized
Rejected
Angry
Depressed

Summary:

If you checked 3 or more from each response list, ask yourself:

Is the fear of an anxiety attack limiting my involvement in life?
Am I avoiding every day situations?
Do I worry and feel tense most of the time?

To see how the Center for Anxiety and Stress Treatment can help, see the list of self-help resources and counseling services on our home page, get "Stress Busting" tips right now, or e-mail Shirley Babior, LCSW, MFT, at:

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