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What Type of Anxiety Do I Have Quiz? Take Our Free Assessment
What Type of Anxiety Do I Have?
Ever wonder what type of anxiety you really have?
While your friend might get nervous before presentations (a sign of social anxiety), you may find yourself replaying every conversation, searching for mistakes — a pattern often linked with generalized anxiety or rumination. Others experience sudden panic or “what-if” spirals about everyday things like work deadlines or whether the door is locked — symptoms that can signal panic disorder or obsessive-compulsive anxiety.
Understanding which type of anxiety affects you isn’t about labeling your feelings — it’s about recognizing the thought patterns that keep you stuck, so you can start breaking free and explore the right kind of treatment or coping tools.
This short, science-informed anxiety quiz can help you identify your most likely anxiety profile. Knowing that is the first step toward finding support that actually fits you. For data-backed insights, see the latest research from the National Institute of Mental Health if you want the numbers.
The Anxiety Quiz on this page is an informational self-assessment, not a diagnostic test. It won’t officially diagnose panic attacks, OCD, or separation anxiety, but it can help you recognize your anxiety severity and patterns. For an accurate diagnosis, always consult a licensed mental health professional or healthcare provider.
Social Anxiety Disorder (SAD): When Life Feels Like Being on Stage
Social anxiety disorder is one of the most common mental health conditions. It causes intense fear and worry in social situations, often due to concerns about judgment or embarrassment.
If you experience social anxiety, everyday interactions can feel like performances. Your mind constantly scans for cues of rejection or disapproval, turning neutral moments into emotional minefields.
Common symptoms of anxiety include:
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Racing heart or shortness of breath in social settings
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Avoidance of events or group activities
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Overthinking or replaying conversations afterward
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Physical signs like blushing, sweating, or “freezing up” this can sometimes feel like panic attacks, although they have a separate set of criteria.
Social anxiety goes beyond shyness — it’s a pattern where your self-worth feels tied to others’ perceptions, creating exhaustion from constant self-monitoring. Read more about our social anxiety therapy here.
Generalized Anxiety Disorder (GAD): The Worry That Never Stops
Generalized anxiety disorder feels like having a 24-hour “what-if” news channel running in your mind. You might worry about everything — from small daily tasks to distant future catastrophes — even when things are going well.
Key signs of GAD include:
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Constant, uncontrollable worry about multiple areas of life
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Restlessness, fatigue, or muscle tension, difficulty breathing, even chest pain (get an official diagnosis if you have this)
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Feeling like you can’t “turn off” your thoughts
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Believing that worrying prevents bad things from happening
This form of anxiety tricks you into thinking that worry is productive, but in reality, it drains your focus and energy. Find out more about Anxiety Therapy In West Hollywood here. And find out more about worrying and overthinking here.
When you take this comprehensive anxiety test, you receive something far more valuable than a simple diagnosis or category.
Think of it like the difference between knowing you have "car trouble" versus understanding exactly which part is malfunctioning and why. The quiz reveals your unique anxiety blueprint across three essential layers.It's not an official diagnosis of an anxiety disorder, you'll need to see a mental health professional or therapist for that, but it may help you begin to understand what / if you have an anxiety disorder and if you want to get more support for it.
We actually use it as one of our online screening tool s as part of our Anxiety Audit Sessions although it's not an official diagnostic instrument, it's a very helpful way to understand patterns and types.
The Anxiety Types Quiz will only take a few minutes of your time, and the test results get emailed to you instantly. The test might help you decide if you should seek therapy or treatment, and the questions will help you understand your self stress levels.
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Your Personal Anxiety Blueprint: Beyond Generic Labels
First, you'll identify your primary anxiety type—whether it's social anxiety, generalized anxiety, or perfectionism-based anxiety.
But here's where it gets interesting: the test goes deeper to uncover the specific and common "rules" your anxiety follows. These are the hidden patterns that keep you stuck, like "The Comparison Contract" that makes you constantly measure yourself against others, or "The Worry Is The Solution Paradox" that tricks you into believing that constant mental rehearsal keeps you safe.
Finally, you'll discover in the Anxiety Types Quiz your anxiety archetype—the deeper personality pattern that shapes how anxiety uniquely manifests in your life. Are you "The Strategist," trying to control every variable to feel safe? Or perhaps "The Performer," whose self-worth rises and falls with each perceived success or failure?
This three-dimensional understanding transforms anxiety from a mysterious force into something concrete you can include in your personal threapy and actually work with. Read about best anxiety therapy in Los Angeles.
Why Knowing The Anxiety Types Quiz Matters: The Disorders
Think of anxiety as having its own personality, complete with preferences, habits, and predictable behaviors.
Anxiert only has one care - to keep you small, safe and separate, and it does that through a series of rules you follow, without knowing it- I call these 'The Ten Rules Of Anxiety', the quiz is helpful at screening your answers to find the top rules you follow.
Just as you wouldn't use the same key for every lock, you can't use the same approach for every type of anxiety. When you understand your specific anxiety pattern, you gain something invaluable: a roadmap to recovery that actually fits your experience and your life..
Many people spend years trying generic relaxation techniques or one-size-fits-all coping strategies, only to feel frustrated when these approaches barely scratch the surface.
The truth is, social anxiety responds to different interventions than generalized anxiety, and perfectionism-based anxiety has its own unique needs entirely.
Identifying your type isn't about limiting yourself—it's about targeting your efforts where they'll make the most difference. If you're ready to Get Test Results, click below.
Anxiety Personality Type Quiz: The Hidden Rules of Anxiety
What most people don't realize is that anxiety operates according to specific rules—patterns of thinking that keep you trapped in cycles of fear and avoidance. These aren't conscious choices you're making; they're more like software programs running in the background of your mind.
For instance, you might be living by the "Comparison Contract," constantly measuring yourself against others and always coming up short. Or perhaps the "Law of Inadequacy" convinces you that you're fundamentally incapable of handling challenges, making you forget every difficult situation you've successfully navigated in the past.
Understanding these hidden rules is crucial because it reveals why traditional advice like "just think positive" or "stop worrying" doesn't work. You can't simply override these deeply embedded patterns through willpower alone—you need to understand how they operate before you can change them.
Taking the First Step: Anxiety Types Quiz
Recognizing that you want to understand your anxiety patterns is a courageous and important first step. Many people spend years trying to manage their anxiety symptoms alone, not realizing that anxiety often follows predictable, identifiable types — such as social anxiety, generalized anxiety disorder (GAD), panic disorder, and perfectionism-based anxiety.
Understanding your anxiety type can make your experience feel less mysterious and more manageable. When you can name what’s happening and understand why, you regain a sense of control. Anxiety becomes less of a personal flaw and more of a changeable mental health pattern — something that can be addressed with the right tools.
Whether you’re overwhelmed by the constant “what-if” thoughts of GAD, tired of the self-criticism that perfectionism demands, or anxious about every social interaction, identifying your specific anxiety profile is the first step toward lasting relief.
A science-informed anxiety self-assessment, designed by mental health professionals, helps reveal:
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Which type of anxiety most closely matches your patterns
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How severe your symptoms may be
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What coping strategies or treatments might fit best for your situation
The Anxiety Types Quiz gives you something invaluable: a clear, personalized snapshot of your mind’s unique anxiety cycle. Instead of using generic coping methods, you can discover strategies that actually work for your type of anxiety.
Remember — millions of people experience anxiety every day, but no two experiences are exactly alike. Understanding your personal anxiety pattern is the key to finding your path forward. Taking this short anxiety quiz is a simple but powerful place to start.
The Best Treatment and Therapy For Social Anxiety and Anxiety Related Mental Disorders.
This online quiz I created is the first part of a comprehensive assessment self test that we offer as our Anxiety Audit Session. It takes just 2 minutes but provides insights that can transform how you understand and approach your social anxiety.
Developed by mental health professional and licensed therapist Oliver Drakeford, LMFT, it's the first step toward breaking free from the rules that keep you stuck. We offer online and in-person support for all types of anxiety disorder including social anxiety - learn more here. We offer anxiety groups, professional diagnosis and behavioral / CBT / Systempic approaches
The best approach to therapy for social phobia I've found and practice is a strategic form of CBT - cognitive behavioral therapy- that confronts the signs and symptoms of anxious thoughts with the deliberate removal of safety crutches.
Clients are coached to seek activities that provoke uncertainty—asking for rejection or letting awkward silences breathe—because actively requesting stronger anxiety retrains the amygdala to tolerate distress and dismantles rules like constant self-attack and comparison
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