Take the Social Anxiety Test
A private, 45-item self-reflection tool designed to help you notice how social anxiety may be showing up in your life.
You may know that certain situations feel uncomfortable, but not always why. You may avoid things automatically, overthink conversations afterward, or feel tense in situations that seem ordinary to other people.
This self-assessment is designed to help you reflect on your experience of social anxiety in a more structured way.
Important note
This is not a diagnosis, a validated questionnaire, or an official clinical screening test. It is a private reflection tool created by Conquer Social Anxiety to help you notice patterns in how social anxiety may show up in your life.
You will answer 45 short statements about social fear, avoidance, safety behaviors, performance situations, group settings, assertiveness, unfamiliar people, and the impact anxiety may have on daily functioning.
At the end, you will receive an overall score and several subcategory scores to help you see which areas may be most relevant for you.
What This Test Is For
This test is meant to help you understand your social anxiety more clearly.
Social anxiety is not always obvious. It can appear as avoiding invitations, staying quiet in meetings, rehearsing what to say, fearing criticism, avoiding phone calls, sticking close to safe people, worrying about being watched, or feeling unable to participate in situations you would otherwise want to join.
For some people, social anxiety is strongest in performance situations, such as public speaking or being the center of attention. For others, it appears more in everyday interactions, such as small talk, meeting new people, asserting themselves, or joining group conversations.
This test helps you reflect on these different patterns.
The goal is not to label yourself
The goal is to understand the pattern more clearly.
What the Test May Help You Notice
Your responses can help you reflect on which parts of social anxiety may be most relevant for you.
Difficult Situations
You may notice which situations feel most difficult, such as speaking up, meeting unfamiliar people, joining groups, or being observed.
Fear of Judgment
You may see how strongly fear of being criticized, rejected, embarrassed, or seen as awkward affects you.
Avoidance and Safety Behaviors
You may notice whether avoidance or protective strategies help you cope short term but keep anxiety in place long term.
Daily Life Impact
You may see whether anxiety affects work, school, relationships, opportunities, or quality of life.
Possible Support Needs
You may get a clearer sense of whether it may be worth seeking professional support.
Next Steps
You may leave with a better idea of which CSA pages or topics are most useful to explore next.
What This Test Explores
The test provides a total score and several descriptive subcategory scores.
Your total score summarizes your responses across the 45 statements. The subcategory scores organize them into different parts of the pattern.
These include:
- general fear of negative evaluation;
- avoidance and safety behaviors;
- fear of performance situations;
- fear of interacting with unfamiliar people;
- fear of authority figures and assertiveness;
- fear of being the center of attention;
- fear of social gatherings and group situations;
- and impact on daily functioning.
These categories are not meant to place you into a fixed type. They are meant to help you reflect.
These are descriptive scores, not clinical cutoffs
The score ranges and subcategories were created for this CSA reflection tool. They have not been clinically validated and should not be interpreted like scores from a standardized diagnostic or screening questionnaire.
For example, one person may mainly struggle with public speaking, while another may struggle more with friendships, phone calls, group situations, or asserting themselves. Another person may score especially high on avoidance, suggesting that fear may be shaping many daily choices.
Understanding these differences can make the next step more specific.
How the Test Works
You will be shown 45 statements. For each statement, choose how much it applies to you.
Response options
- Not at all characteristic of me
- Slightly characteristic of me
- Moderately characteristic of me
- Very characteristic of me
- Extremely characteristic of me
Try to answer honestly and spontaneously. There are no right or wrong answers.
You do not need to think of your worst day or your best day. Respond based on your general experience.
After completing the test, you will receive your result immediately.
Privacy
This test is anonymous
You do not need to create an account, enter your name, or provide personal details.
Your responses are for your own self-reflection and are not collected, stored, or shared by Conquer Social Anxiety. You can read more about how the website handles personal information in the Privacy Policy.
What Your Result Can Tell You
Your result places your responses within descriptive ranges such as mild, moderate, high, or very high for this tool.
It can also show which areas may be most relevant for you.
These labels describe your pattern of responses within this self-assessment. They are not diagnostic severity levels and do not determine whether you have social anxiety disorder.
For example, your result may suggest that your main difficulty is fear of being judged, avoidance, public speaking, group situations, unfamiliar people, assertiveness, or daily life impairment.
Pay attention to daily functioning
The “Impact on Daily Functioning” category is especially important. If this score is high, it may suggest that social anxiety is not only uncomfortable, but actively interfering with work, school, relationships, opportunities, health, or quality of life.
That does not mean something is wrong with you. It means support may be worth considering.
What This Test Cannot Tell You
This test cannot diagnose social anxiety disorder.
A diagnosis requires a proper assessment by a qualified mental health professional. A professional would consider your symptoms, duration, distress, impairment, history, context, physical health, other possible conditions, and whether another explanation may better account for what you are experiencing.
This test also cannot tell you what treatment is best for you. It can help you reflect on your pattern, but it cannot replace professional judgment.
When to consider professional support
If your symptoms cause significant distress, limit your life, or interfere with important areas such as work, school, relationships, or daily functioning, consider reaching out to a qualified mental health professional.
You can also learn more about diagnosis of social anxiety disorder and treatment for social anxiety in the CSA library.
A Note Before You Begin
Some people feel nervous even taking a test like this. That is understandable.
The questions may touch on situations you usually avoid thinking about.
Try to approach the test with curiosity rather than self-criticism.
A score is information, not a judgment
A high score does not mean you are broken. A low score does not mean your struggles are invalid. The purpose is simply to help you see the pattern more clearly.
Social anxiety can become easier to work with when it is understood.
Continue Learning
These pages are useful next steps before or after taking the test.
Understand what social anxiety is and how it differs from ordinary nervousness or shyness.
Learn about common emotional, physical, cognitive, and behavioral symptoms.
Understand how social anxiety disorder is assessed by qualified professionals.
Explore evidence-informed treatment options and how they may help.
Use CSA as a structured learning resource if you are not sure where to begin.
CSA provides education, not emergency support or a substitute for professional diagnosis, treatment, or therapy. If you are in immediate danger or crisis, seek urgent local help. For more information, see Crisis Help and the Medical Disclaimer.