Pathological Demand Avoidance (PDA) Quiz

Do I Have PDA?

Understanding Pathological Demand Avoidance Through Self-Reflection

⚠️ Important Disclaimer: This quiz is designed for educational and self-reflection purposes only. It is NOT a diagnostic tool and cannot replace a professional evaluation by a qualified healthcare provider. Pathological Demand Avoidance (PDA) is a profile within the autism spectrum that requires comprehensive assessment by licensed professionals experienced in autism and neurodevelopmental differences. If your responses suggest PDA characteristics, please consult with a psychologist, psychiatrist, or other qualified healthcare professional who specializes in autism assessment.

Quiz Progress 0 of 20 questions answered

1

How do you experience everyday demands and expectations (things you're asked to do, responsibilities, or even suggestions)?

I feel an overwhelming, automatic resistance to most demands, even things I want to do or know I should do Demands frequently trigger intense anxiety and I go to great lengths to avoid or deflect them I sometimes resist demands, especially when stressed, but can usually manage them with effort I generally handle demands and expectations without significant resistance or anxiety

2

When you were a child, how did you respond to being told what to do?

I had extreme, often surprising resistance even to reasonable requests, causing significant conflict I strongly resisted direct instructions and found creative ways to avoid compliance I was sometimes defiant or resistant, similar to other children my age I generally followed instructions without unusual resistance

3

How do you experience the need for control in your daily life?

I have a pervasive, intense need to maintain control over situations, decisions, and my environment I require substantial autonomy and feel extremely uncomfortable when others try to direct me I prefer to have control but can tolerate situations where I don't I'm comfortable with a balance of control and flexibility in various situations

4

What strategies do you use when facing demands you feel you must avoid?

I use elaborate social strategies: distraction, negotiation, humor, excuses, or taking on different roles/personas I often deflect, delay, or find creative ways to avoid direct compliance I might occasionally make excuses or delay, but don't have elaborate avoidance strategies If I can't or don't want to do something, I typically just say so directly

5

How do you experience anxiety in relation to demands?

Demands trigger intense, overwhelming anxiety that drives compulsive avoidance—it's not a choice I experience significant anxiety around expectations that makes avoidance feel necessary Some demands cause anxiety, but it's manageable and doesn't drive all my behavior Normal responsibilities don't typically cause me significant anxiety

6

How comfortable are you with social interaction and appearing socially "typical"?

I can appear very socially skilled and blend in, but it's exhausting and feels like a performance I'm good at social masking and can "pass" as neurotypical with significant effort I have adequate social skills but they don't feel like a mask or performance I feel naturally comfortable in most social situations without needing to perform

7

What is your relationship with role-play, fantasy, or taking on different personas?

I frequently use role-play or personas throughout daily life, sometimes to avoid being "myself" I often adopt different roles or characters, and it helps me navigate difficult situations I enjoy imaginative play or creativity but don't rely on it in everyday interactions Role-play or personas aren't a significant part of how I interact with the world

8

How do you experience your sense of identity and authenticity?

My sense of self feels fluid or uncertain; I adapt so much to avoid demands that I'm not sure who I really am I mask so extensively that it's difficult to separate my authentic self from my adaptations I know who I am even though I sometimes adapt to different situations I have a clear, stable sense of self that remains consistent across contexts

9

What happens when you try to do something you planned or wanted to do, but now it feels like an expectation?

I suddenly can't do it—the moment it becomes an expectation, I lose access to the ability or motivation Once something feels expected, I experience strong resistance even if I wanted to do it moments before Expectations might reduce my enthusiasm somewhat, but I can still follow through An expectation doesn't significantly change my ability or willingness to do something I planned

10

How do you respond to direct instructions or commands (like "Go do this now")?

I feel an immediate, visceral resistance and may become unable to comply even if I wanted to Direct commands trigger strong anxiety and automatic avoidance or opposition I prefer requests over commands but can generally comply with either I can follow direct instructions without significant resistance

11

How do you experience meltdowns, shutdowns, or panic attacks?

I have intense meltdowns or panic responses specifically triggered by feeling trapped by demands Demand overload can lead to significant emotional dysregulation or shutdowns I experience stress responses but they're not primarily demand-related I rarely experience meltdowns, shutdowns, or panic attacks

12

How do you feel about routine, structure, and predictability?

Routine feels like a demand I must resist, even though unpredictability can be stressful too I struggle with both routine (feels controlling) and chaos (feels overwhelming) I appreciate some routine but don't find it necessary or distressing I find routine comforting and seek out structure and predictability

13

What is your relationship with basic self-care tasks (hygiene, eating, sleeping)?

Even self-care feels like demands I must avoid, leading to neglect despite knowing better I frequently struggle with self-care because the expectation to do it triggers resistance Self-care can be challenging at times but not due to demand avoidance specifically I manage self-care tasks without significant difficulty or avoidance

14

How do you experience equality and power dynamics in relationships?

I have an intense, visceral need for absolute equality and react strongly to any perceived hierarchy Power imbalances are deeply uncomfortable and I resist situations where others have authority over me I value equality but can accept that some relationships involve natural hierarchies I'm comfortable with various relationship dynamics including those with clear authority structures

15

What is your experience with sensory sensitivities?

I have significant sensory sensitivities that feel like demands on my system and can be overwhelming I have notable sensory sensitivities that impact my daily functioning I have some sensory preferences but they're not particularly intense I don't have significant sensory sensitivities beyond typical preferences

16

How do you experience internal demands (things you expect of yourself)?

Even my own expectations feel like demands I must resist—I avoid things I genuinely want to do Internal expectations trigger similar anxiety and avoidance as external demands I sometimes struggle with self-imposed pressure but can usually work through it I can set goals and expectations for myself without significant avoidance

17

How do you handle situations where you must comply (like legal requirements, essential appointments)?

I experience extreme distress and may delay until crisis point, even with serious consequences Non-negotiable demands cause severe anxiety and I avoid them as long as possible These situations are stressful but I generally handle them when necessary I can manage required obligations without disproportionate anxiety or avoidance

18

What impact does demand avoidance have on your daily life functioning?

Significant impact—it affects work, relationships, self-care, and most areas of my life Notable impact on multiple life areas, requiring significant accommodation and support Some impact but I can generally meet my responsibilities with effort Minimal impact—I can manage life demands without significant difficulty

19

How do you respond when someone tries to help you manage your demand avoidance?

Even helpful support feels like a demand, triggering resistance to the help itself I struggle to accept support because it feels controlling, even when well-intentioned I can accept help when it's offered in ways that feel collaborative rather than directive I can readily accept support and assistance when I need it

20

Looking at your life overall, how would you describe your relationship with demands?

Demand avoidance is a central, pervasive feature of my life that has always been present Significant demand avoidance patterns have been present throughout much of my life I have some demand sensitivity but it's not a defining feature of my experience Demands are a normal part of life that I navigate without unusual difficulty

See Your Results

Your Quiz Results

Understanding Support for PDA

PDA-Specific Counseling

• Understanding demand avoidance as a neurological difference, not defiance
• Learning low-demand approaches to daily living
• Developing anxiety management specific to demand triggers
• Supporting authentic identity underneath masking behaviors
• Building self-compassion around demand avoidance patterns
• Creating accommodations that honor your nervous system

Autism-Affirming Counseling

• Neurodiversity-affirming approach that validates your experiences
• Understanding PDA as part of the autism spectrum
• Addressing co-occurring conditions like anxiety and burnout
• Supporting unmasking and authentic self-expression
• Navigating neurotypical expectations while honoring your neurology
• Building sustainable life structures that work for you

Schedule a Consultation Today