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Got Anxiety?
Do I Have Social Anxiety Quiz?
It can be challenging navigating the feelings that arise in social settings. If you're asking yourself, "Do I have social anxiety?", you may already know the signs of it and this is the next step towards understanding your experiences.
How To Know If U Have Social Anxiety: Quiz Yourself Here
You might have a suspicion that you have social anxiety already if you....
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Consider yourself to be a shy person:
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Don't particularly enjoy meeting and talking to new people
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Or think that meetings / happy hour are the worst part of the workday
But social anxiety is not the same as being shy, and being shy is not necessarily the same as being introverted.
Our quiz looks at which of the rules of anxiety you are most likely following - and there's ten of them!
Avoid Risks?
Feel 'Less' Than?
Compare Yourself?
We all follow these rules of anxiety, but to varying degrees - which rules, and how much will reveal what type of anxiety you might have.
Feeling an intense fear in social situations may be more common than you might think.
Perhaps you find yourself constantly worried about being judged, or maybe social events feel overwhelming rather than enjoyable. If this sounds familiar, our anxiety quiz could provide you with valuable insights.
This isn't just another of those online social anxiety tests that are copied and pasted from the DSM-V. It's a tool carefully crafted by Licensed Mental Health Professionals to help you understand the potential drivers behind your anxiety.
While it's not a substitute for a formal diagnosis from a health professional, it can be an illuminating first step, and it might help you understand what's going on for you in social situations.
What Can You Learn From This Social Anxiety Quiz?
This 20-question quiz is designed to help you:
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Get a clearer picture of what might be driving your anxious feelings – whether it points towards Social Anxiety, perfectionism-based anxiety, or Generalized Anxiety Disorder.
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Understand where your anxiety might be stemming from
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Highlight dysfunctional thought patterns that could be increasing your anxiety.
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Discover the "Ten Rules of Anxiety" and learn how understanding these rules can empower you to break them.
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You'll also learn about our approach to anxiety treatment and how we are more than just coping skills!
If Your Asking Yourself "Do I Have Social Anxiety?"
This Quiz Can Offer Insights
How To Know If U Have Social Anxiety: Quiz Yourself Here
You might have a suspicion that you have social anxiety already if you....
-
Consider yourself to be a shy person:
-
Don't particularly enjoy meeting and talking to new people
-
Or think that meetings / happy hour are the worst part of the workday
But social anxiety is not the same as being shy, and being shy is not necessarily the same as being introverted.
Our quiz looks at which of the rules of anxiety you are most likely following - and there's ten of them!
Understanding Social Anxiety Disorder (Social Phobia)
Social Anxiety Disorder, sometimes referred to as social phobia, is more than just shyness. It's a mental health condition characterized by a significant and persistent fear of being scrutinized or judged by others in social situations.
This intense fear may impact various aspects of daily life, from participating in social activities to performing in front of others, sometimes even making one feel like they are the center of attention against their will.For some, the anticipation of social events or interactions can lead to severe anxiety and even physical symptoms.
This quiz can help you see if your experiences align with common patterns of Social Anxiety. While this social anxiety test is for informational purposes and cannot provide an accurate diagnosis or medical diagnosis, it can help you understand if seeking advice from a mental health professional would be a beneficial next step
Beyond Social Anxiety: Is It Perfectionism or Generalized Worry?
While you might be specifically wondering about Social Anxiety, it's helpful to know that anxiety can manifest in different ways, often driven by distinct underlying patterns.
Our new quiz is designed to look at your responses to get a sense of what type of anxiety you might have and where it stems from.Your results will help you determine what generates your anxiety, which could include perfectionism-based anxiety or generalized anxiety.
Generalized Anxiety: When Worry Becomes Constant
Do you find that worry is your constant companion, looping through your mind like a playlist stuck on repeat?This could be a sign of Generalized Anxiety. Key characteristics include:
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Constantly rehearsing worst-case scenarios, even for situations that may not or haven't happened yet, ranging from minor daily tasks to distant future events.
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This chronic overthinking can lead to mental exhaustion, yet you might find yourself paradoxically unable to rest, as your mind seems wired to scan for the next potential problem.
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People have a persistent feeling that when things are going smoothly, you find yourself waiting for something to go wrong.
If these experiences resonate with you, the quiz can help shed light on whether generalized worry patterns are a significant part of your anxiety. You can find out more about how I work with anxiety disorders here.
Perfectionism-Based Anxiety: The Pressure of Impossible Standards
For some, anxiety isn't primarily about social interaction or general worry, but stems from an intense drive for flawlessness. This is known as perfectionism-based anxiety.You might recognize this if:
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You feel your worth is fundamentally tied to your performance, transforming ordinary tasks into high-stakes tests of your value as a person.
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You set impossibly high standards for yourself while simultaneously fearing you'll inevitably fall short, creating a paralyzing double-bind where even starting a task can feel as terrifying as the thought of failing.
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Life feels like it's filled with constant pressure and a relentless stream of self-criticism.
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You tend to delay making decisions until you have all possible information, even for relatively minor matters, or prefer detailed plans with backup options rather than "going with the flow."
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Understanding whether perfectionism plays a key role in people's anxiety can be crucial, as the "rules" that drive this type of anxiety differ from others.
By answering the 20 short questions in our quiz, you'll gain a clearer picture of the potential drivers behind your personal experience of anxiety, whether it's primarily social, generalized, perfectionism-based, or a combination.This understanding is the first step towards learning how to challenge and change these patterns
How This Quiz Helps You Understand the "Rules of Anxiety"
Our approach to anxiety treatment is unique and more than techniques and strategies.
We believe that anxiety often makes us live by a set of unspoken rules that keep us feeling stuck.For example, "The Comparison Contract" might have you constantly measuring yourself against others, or "The Constant Threat Imperative" might create more fear of situations in every day life that others don't have.
How rigidly you follow these rules, may influence your symptoms of anxiety, and while it's not a comprehensive test or formal diagnosis, it might help you
When you take the quiz, you'll not only get feedback on your anxiety symptoms but also insights into which of these "anxiety rules" you might be following.Knowing the rules is the first step to breaking them and changing the game anxiety has been making you play.
Taking the Next Step: What Your Results Mean
After completing the 20 short questions in our 'do i have social anxiety test', you'll receive your results.This isn't a definitive diagnosis of a mental health disorder, but it will help you understand what might be generating your anxiety which you can use in future.
A licensed mental health professional is the only one who can provide an official, professional diagnosis for mental health conditions like anxiety disorders (such as Social Anxiety Disorder, Generalized Anxiety Disorder, panic disorder, or Obsessive-Compulsive Disorder).
If your results suggest you might be experiencing Social Anxiety or another type of anxiety disorder, we encourage you to reach out to a qualified healthcare professional. They can discuss various treatment options, including behavioral therapy (like exposure therapy) or, if appropriate, mental health medication. Finding the right support can significantly improve your quality of life and help you manage anxiety symptoms that affect your daily activities.
Ready to Understand Your Anxiety Better?
Take our free anxiety quiz today. It takes just a few minutes to answer 20 short questions and is a quick assessment to understand where your anxiety comes from.
Afterwards, we'll email you your results and a free five-day email course on anxiety, packed with insights from our Anxiety Treatment Experts for you to use and consider.
Learn about the rules your anxiety plays by, and discover ways to start challenging it - please share this with people you know who may have anxiety- we want to help!
Understanding Social Anxiety and Our Quiz
What is Social Anxiety?
Social Anxiety Disorder—sometimes called social phobia—is more than feeling shy or awkward. It’s a mental health condition marked by an intense fear of social situations where one might be judged, criticized, or scrutinized by others. You may feel like you're constantly on stage, worried that others are noticing your every move or mistake. This fear can impact your daily life, making it harder to participate in group settings, speak in public, or even enjoy casual conversations.
Do I Have Social Anxiety Symptoms ?
Common symptoms of social anxiety you can use to consider your own experiences:
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A persistent fear of embarrassment in social settings
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Physical symptoms like sweating, rapid heartbeat, or blushing
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Avoidance of new people, thoughts of fear others, meetings, or unfamiliar environments
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Excessive worry about how you come across to others
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Difficulty speaking in front of groups, even in informal situations
Some people may experience these symptoms occasionally, but for others, they can interfere with everyday functioning and overall well-being.
How can I tell if I have social anxiety or just normal nervousness?
It’s normal to have nervous thoughts or feel a little nervous in certain social situations. But if that nervousness feels intense, lingers long after the event, or leads you to avoid social situations altogether, it may indicate something more serious. Our quiz helps you assess whether your symptoms might align with Social Anxiety Disorder—or whether your anxiety is more rooted in generalized worry or perfectionism-based patterns.
Can this anxiety test provide a diagnosis?
No. While our quiz is crafted by licensed therapists, it is not a formal diagnosis. Only a qualified mental health professional can provide that. However, this quiz can give you a deeper understanding of the emotional patterns and behaviors you may be experiencing. It’s a first step—an invitation to reflect, not a final answer.
What happens after I take the quiz?
You’ll receive a brief breakdown of your results—highlighting whether your symptoms may be consistent with social anxiety, generalized anxiety, or perfectionism-based anxiety. We’ll also email you a free 5-day mini-course to help you best understand the patterns behind your anxiety and you can use to decide what to do next.
Why do I avoid social situations, even when I want to go?
Avoidance is one of the most common symptoms of social anxiety. You may fear being judged, rejected, or humiliated. This fear can become so intense that avoiding the situation feels safer than facing it. But over time, avoidance strengthens anxiety, and is the best way of keeping you stuck. That’s why we use awareness—like taking this quiz—is such an important step forward.
Can social anxiety be treated?
Absolutely. Social anxiety is treatable, and there are evidence-based therapies—like Cognitive Behavioral Therapy (CBT) and exposure therapy—that help people feel more comfortable and confident in social settings. If your quiz results suggest that anxiety is interfering with your daily life, consider reaching out to a mental health professional who specializes in anxiety disorders.
Is this test suitable for adults only?
While designed with adults in mind, the quiz may also resonate with older teens or young adults who are experiencing similar challenges. If you're a parent or caregiver concerned about someone younger, we recommend starting with this quiz together and then discussing the results with a mental health provider.
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