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IS IT SOCIAL ANXIETY TEST?
WHAT DRIVES YOUR ANXIETY?
Anxiety has a secret rulebook it forces you to follow and use, once you understand the rules of anxiety, you can start to break them. Take our free anxiety quiz to find out what drives your anxiety and the top rules it has you following.
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Stop the endless 'what-ifs' and pinpoint your specific anxiety drivers.
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Get personalized results regarding which anxiety rules you are most influenced by.
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Join our free email course to help learn more about conquering your anxiety and worry.
Tired of Anxiety Running Your Life?
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Your mind races, looping through worst-case scenarios, making daily tasks feel overwhelming.
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Social situations become exhausting, and your inner critic never shuts up.
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Anxiety shrinks your comfort zone, trapping you in constant worr
It’s not random—it's driven by specific and predictable anxiety "rules" that keep us trapped, stressed and living with the symptoms of anxiety. Knowing the rules of anxiety that impact you the most, is information you can use that's often the start of recovering from anxiety.
How this quiz helps take back control of your social anxiety.
Pinpoint Your #1 Anxiety Rule
Go beyond generic anxiety or phobia and identify the specific thought loop and trigger unique to *you*. Use the information in the results to target your needs.
Receive Your Personalized Results
Get practical, therapist-informed strategies via email, specifically designed for you to use to address *your* dominant anxiety rule.
Start Managing Your Worry Today
Use your insights and tailored steps to actively manage anxiety, track your progress, and expand your resilience.
IS IT SOCIAL ANXIETY? WHAT TYPE OF ANXIETY DO I HAVE?
As a psychotherapist with over a decade of experience working with adults and couples in Los Angeles, I’ve seen how anxiety doesn’t always show up the same way with regards to symptoms.. Some people feel paralyzed by social situations. Others live under the pressure of impossible standards. And many carry a constant, low-grade hum of worry they can’t turn off.
Below, I break down three of the most common anxiety patterns and their symptoms that I provide treatment for: social anxiety or social phobia, perfectionism-based anxiety, and generalized anxiety. Each type has its own rules and rhythms—and each requires a slightly different path to healing. For a deeper dive into the clinical underpinnings, you can read more about social anxiety disorder here, perfectionism and anxiety here, and generalized anxiety disorder here.
Social Anxiety
Social anxiety isn't just shyness—it’s the intense fear that others are watching, judging, or rejecting you. It shows up in everyday situations and symptoms: introducing yourself, speaking in a meeting, or even signing your name at the grocery store. People with social anxiety aren’t avoiding social interactions because they don’t care—they’re avoiding them because the cost of perceived embarrassment or failure feels too high.
What makes social anxiety or social phobia unique is that it’s not about proving you’re competent—it’s about learning to tolerate the feeling of being incompetent. Treatment often involves facing the feared situation not to master it, but to practice staying present while feeling exposed. You’re not there to "nail the interaction," you’re there to show up, sweat stains and all, and discover you can handle it.
Perfectionism-Based Anxiety
Perfectionism isn’t about having high standards—it’s about needing certainty and control to feel safe. Underneath procrastination, indecision, and endless revisions is often a fear of getting it wrong. That fear can spiral into avoidance: If I can’t be sure it’s the right decision, I just won’t make one.
This kind of anxiety often overlaps with a deep intolerance of uncertainty and a harsh inner critic. It leads people to delay action, overanalyze possibilities, and freeze in the face of perceived failure. The treatment focus is helping clients loosen the grip of their "all-or-nothing" thinking and shift from perfection to progress, from avoidance to experimentation.
Generalized Anxiety
Generalized Anxiety Disorder (GAD) is like having a mind that’s always scanning for potential problems. It's characterized by persistent, excessive worry about a range of everyday things—finances, work, relationships, health. It’s not just big things that trigger it; people with GAD often say, “I worry about minor stuff all day.”
The problem isn’t just what they’re worrying about—it’s how they relate to worry itself. Many people may believe worry keeps them safe, prepares them for the worst, or helps them stay in control. But worry isn’t problem-solving—it’s problem generating. Clients with GAD benefit from learning to distinguish between helpful signals and unhelpful noise, practicing physiological calming techniques, and shifting their attention away from imagined threats to the present moment.
Find out more about Health Anxiety here.
Our anxiety TEST and the path to breaking free from worry.
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Answer The Quick Anxiety Quiz Questions
Share your typical thoughts and feelings in response to brief scenarios. It’s fast and intuitive.
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Instant Analysis
Our system immediately analyzes your responses to identify your dominant Anxiety Rule based on established patterns.
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Reveal Your Top Rule
See your primary Anxiety Rule clearly explained, understanding the core pattern driving your worry.
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Get Your Personalized Results
Enter your email to receive your detailed results and tailored action steps directly to your inbox.
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Your Questions Answered
Is this quiz based on real psychology?
Yes. The 'Ten Rules of Anxiety' framework and quiz questions were developed based on principles from cognitive behavioral therapy (CBT) and from the clinical experience of licensed therapists specializing in anxiety.
How long does the anxiety quiz actually take?
Most people complete the multiple-choice questions comfortably in under 5-10 minutes.
Will this tell me if I have an anxiety disorder?
: No. This quiz is an educational tool designed to help you understand your personal patterns of worry and thought.
It is not a clinical diagnosis and does not replace professional mental health assessment. If you are concerned about an anxiety disorder, please consult a qualified healthcare professional and you can make a consultation call with me here.
Is my information kept private?
Absolutely. Your quiz responses are anonymous. Your email address is only used to send your personalized results and the related email series focused on your specific rule. We adhere to strict privacy standards.
How helpful can a quiz like this really be?
Self-awareness may be a powerful first step. This quiz helps you identify specific, often unconscious, patterns driving your anxiety, moving beyond generic advice. Understanding your unique 'Rule' provides personalized insights and a foundation for the targeted, actionable strategies we'll share. For anxiety treatment you can schedule a consultation call with me if you're in Los Angeles or California.
What Happens After the Social Anxiety Test?
Taking a social anxiety test is often the first step toward understanding what’s really driving your anxious thoughts and behaviors. But the test alone isn’t a diagnosis—it’s a tool to help you identify patterns and consider next steps. Whether you’re struggling with social anxiety disorder, perfectionism, or another mental health condition, support is available.
Many people who take this test are surprised to learn that their worry isn’t random—it’s shaped by internal "rules" they may not even be aware of. You may feel nervous around new people, avoid eye contact, or experience physical symptoms like sweating or racing thoughts in social situations. These are all signs worth paying attention to.
Anxiety conditions like generalized anxiety disorder or social phobia may cause persistent worry about how you're perceived, leading you to avoid important parts of life. But here's the good news: anxiety is one of the most treatable mental disorders. Evidence-based therapy, such as cognitive behavioral therapy (CBT), is often the most effective approach. It can help you challenge unhelpful thoughts, reduce avoidance, and build confidence in social situations over time.
If you're looking for self-help strategies or considering professional help, there are many ways to move forward. Some people start with online tools and exercises, while others seek support from a mental health professional or join a support group. No matter where you begin, the most important thing is that you don’t have to do it alone.
Your experience with anxiety may differ from others—but with the right information, support, and treatment, real change is possible. If you're curious about your results or what they mean, I invite you to explore the insights from your quiz and consider reaching out for further guidance.