Social Anxiety Disorder Test – Check Your Social Anxiety Symptoms

This screening tool is designed for anyone concerned about their anxiety in social situations and can help identify symptoms of Social Anxiety Disorder (also known as Social Phobia). Taking just 5-10 minutes to complete, this assessment is based on validated screening tools including the Social Phobia Inventory (SPIN) and the Liebowitz Social Anxiety Scale, widely used by mental health professionals. Your responses are completely anonymous and confidential.

Important Disclaimer:

This is a screening tool only, not a diagnosis. Social Anxiety Disorder is highly treatable with proper support from mental health professionals. Please discuss your results with your GP, psychologist, or psychiatrist. If you’re experiencing a mental health crisis or having thoughts of harming yourself, seek immediate help by calling Lifeline on 13 11 14, Beyond Blue on 1300 22 4636, or going to your nearest emergency department. All responses are anonymous and confidential.

Understanding Social Anxiety Disorder

What Makes It Different from Normal Shyness?

Everyone feels nervous in social situations sometimes—giving a presentation, going to a party where you don’t know anyone, or meeting someone important. This is normal. Social Anxiety Disorder goes far beyond occasional nervousness:

Normal Social Anxiety:

• Temporary nervousness before or during social events
• Diminishes with time and exposure
• Doesn’t significantly interfere with life goals
• Person can usually push through the discomfort

Social Anxiety Disorder:

• Intense, persistent fear lasting 6 months or longer
• Fear is out of proportion to the actual threat
• Leads to avoidance of important opportunities (job interviews, relationships, education)
• Causes significant distress and impairment in daily functioning
• Physical symptoms can be overwhelming (racing heart, sweating, trembling)
• Fear of showing anxiety symptoms makes anxiety worse

Core Features of Social Anxiety Disorder

Marked fear or anxiety about social situations where you might be scrutinised, judged, or evaluated by others. Common feared situations include:

• Speaking in public or giving presentations
• Meeting new people or talking to strangers
• Eating or drinking in public
• Being the centre of attention
• Attending parties or social gatherings
• Making phone calls, especially in public
• Using public toilets
• Being watched while doing something (writing, working, eating)
• Expressing disagreement or saying no
• Making eye contact
• Dating or romantic situations
• Talking to authority figures

Fear of negative evaluation: Deep worry that you’ll be judged as anxious, weak, boring, stupid, or inadequate. You might fear that others will notice your anxiety symptoms (blushing, sweating, trembling, voice shaking) and think poorly of you.

Physical symptoms that occur in or before social situations:

• Rapid or pounding heartbeat
• Excessive sweating
• Trembling or shaking (hands, voice, body)
• Blushing or feeling face get hot
• Upset stomach, nausea, or “butterflies”
• Difficulty breathing or feeling short of breath
• Dizziness or light-headedness
• Muscle tension
• Dry mouth or difficulty swallowing
• Mind going blank
• Feeling detached or unreal

Avoidance behaviours: Actively avoiding feared social situations or enduring them with intense anxiety and distress. This avoidance can significantly limit your life—missing career opportunities, avoiding relationships, dropping out of uni or TAFE, or becoming socially isolated.

Safety behaviours: Subtle things you do to feel safer in social situations that actually maintain the anxiety:

• Avoiding eye contact
• Speaking very little or very quietly
• Rehearsing what to say over and over
• Gripping objects tightly to hide trembling
• Wearing makeup or specific clothing to hide blushing
• Positioning yourself to avoid being noticed
• Using alcohol or substances to cope
• Always bringing a “safe person” with you

When Does It Typically Start?

Social Anxiety Disorder usually begins in early to mid-adolescence (around age 13), though it can develop earlier in childhood or in adulthood. Without treatment, it tends to be chronic and often persists for years or even a lifetime. However, it’s highly treatable at any age.

Impact on Life

Social Anxiety Disorder can significantly affect:

• Career and education: Avoiding presentations, interviews, networking, speaking up in meetings or class, pursuing promotions or opportunities
• Relationships: Difficulty making friends, dating, maintaining relationships, attending social events
• Daily activities: Avoiding restaurants, shops, public transport, making phone calls, asking for help
• Quality of life: Social isolation, loneliness, missed opportunities, reduced self-esteem
• Mental health: Increased risk of depression, other anxiety disorders, substance abuse

The Screening Test

Instructions

To complete this screening accurately, answer honestly about your experiences in social situations. Think about the past month and your typical patterns. Choose the answer that best describes your experience. There are no right or wrong answers. All questions should be answered for accurate results. This screening includes questions about fear, avoidance, and physical symptoms in social situations. If any questions feel difficult, take your time or take a break. Remember, seeking help is a sign of strength, not weakness.

Part 1: Core Social Fears (Mini-SPIN)

These three questions screen for key features of Social Anxiety Disorder:

Part 2: Specific Social Situations

Rate how much anxiety, fear, or avoidance you experience in each situation:

Interactions with Others

Performance Situations

Social Gatherings

Public Activities

Part 3: Physical Symptoms

Part 4: Avoidance and Impact

Part 5: Duration and Insight

Results & Interpretation

How Scoring Works

Mini-SPIN (Questions 1-3):

• Score 0-4 points per question (Not at all=0, A little=1, Somewhat=2, Very much=3, Extremely=4)
• Total score 6 or higher suggests possible Social Anxiety Disorder
• This tool has high sensitivity for detecting social anxiety

Social Situations Assessment (Questions 4-14):

• Score 0-4 points per question
• Total possible: 0-44 points
• 0-11: Minimal social anxiety
• 12-22: Mild social anxiety
• 23-33: Moderate social anxiety
• 34-44: Severe social anxiety

Overall Assessment: Consider your Mini-SPIN score, Social Situations score, number of physical symptoms, frequency of avoidance, and level of impairment to determine your overall risk level.

If You Scored High Risk (Mini-SPIN 6+, Moderate-Severe Social Anxiety, Significant Impairment)

What this means: Your responses suggest symptoms consistent with Social Anxiety Disorder. This is a serious but highly treatable mental health condition. Social Anxiety Disorder can significantly impact your life, relationships, and opportunities, but with proper treatment, the vast majority of people experience substantial improvement.

Next steps:

• Schedule an appointment with a mental health professional as soon as possible—look for psychologists, psychiatrists, or registered therapists who specialise in anxiety disorders
• Be completely honest about your symptoms, how long you’ve had them, and how they’re affecting your life
• Request an evaluation specifically for Social Anxiety Disorder
• Ask about Cognitive Behavioural Therapy (CBT), which is the gold-standard treatment for SAD
• Consider whether medication might be helpful—SSRIs are approved for social anxiety
• Contact SANE Australia on 1800 187 263 or Beyond Blue on 1300 22 4636 for support and referrals

Important to know:

• Social Anxiety Disorder is one of the most treatable anxiety disorders with proper therapy
• CBT for social anxiety has strong research support and typically shows results within 12-16 weeks
• Approximately 75% of people see significant improvement with treatment
• The sooner you seek help, the better your outcomes tend to be
• You’re not “broken” or “defective”—your brain has simply learned to perceive social situations as more threatening than they are, and this can be unlearned
• Many successful, accomplished people have overcome social anxiety

Treatment works best when it includes:

• Evidence-based therapy (especially CBT with exposure therapy)
• Gradual, systematic exposure to feared situations
• Learning to challenge anxious thoughts
• Sometimes medication to reduce symptoms
• Consistent practice of new skills
• Patience with yourself—recovery takes time

Red flags requiring urgent attention:

• Thoughts of self-harm or suicide
• Using alcohol or drugs regularly to cope with anxiety
• Complete social isolation
• Unable to work, attend study, or care for yourself
• Severe depression alongside anxiety

If any of these apply, seek help immediately through your GP, Lifeline (13 11 14), Beyond Blue (1300 22 4636), or your nearest emergency department.

If You Scored Moderate Concern (Mini-SPIN 3-5, Mild Social Anxiety, Some Impairment)

What this means: You’re experiencing noticeable social anxiety that’s affecting your life, though it may not meet full criteria for Social Anxiety Disorder or may be mild severity. However, these symptoms are valid concerns worth addressing before they potentially worsen.

Next steps:

• Talk to your GP about your social anxiety symptoms
• Consider starting therapy with a mental health professional, even if symptoms aren’t severe—early intervention is highly effective
• Look into self-help resources like books on social anxiety or online CBT programmes
• Practice gradual exposure to mildly anxiety-provoking situations
• Learn anxiety management techniques (deep breathing, progressive muscle relaxation, mindfulness)
• Join support groups for social anxiety, either in-person or online
• Monitor whether symptoms worsen or improve

Prevention matters: Addressing social anxiety early can prevent it from becoming more severe and pervasive. Many people find that mild to moderate social anxiety responds very well to self-help strategies combined with brief therapy. Don’t wait until anxiety completely controls your life—you deserve support now.

Self-help strategies to try:

• Gradually expose yourself to feared situations starting with less anxiety-provoking ones
• Challenge negative thoughts about social situations (“Everyone will think I’m stupid” vs. “Most people are focused on themselves, not judging me”)
• Focus outward during social interactions rather than on your internal anxiety
• Practice self-compassion when you feel anxious
• Set small, achievable social goals
• Celebrate successes, even small ones

If You Scored Lower Risk (Mini-SPIN 0-2, Minimal Social Anxiety, No Significant Impairment)

What this means: Your responses don’t strongly suggest Social Anxiety Disorder at this time. You may experience normal, manageable levels of social nervousness, or you may have effective coping strategies already in place.

Remember:

• Most people experience some social nervousness in certain situations—this is completely normal
• Having occasional anxiety about presentations or meeting new people doesn’t mean you have a disorder
• If you’re functioning well and anxiety doesn’t significantly limit your life, you’re likely in the normal range
• If specific situations still cause concern, you can always work on them with self-help strategies or brief therapy

When to reassess:

• If social anxiety increases or begins interfering with opportunities
• After major life changes (new job, moving, relationship changes)
• If you start avoiding important activities due to social fears
• If anxiety is causing significant distress even if you’re still functioning

Maintaining good mental health:

• Continue engaging in social activities regularly
• Practice stress management techniques
• Maintain supportive relationships
• Seek help early if you notice anxiety increasing

Getting Help & Treatment

Treatment Options

Social Anxiety Disorder is one of the most treatable mental health conditions. With proper specialised care, the vast majority of people experience significant improvement or complete recovery. Effective treatments include:

Therapy

Cognitive Behavioural Therapy for Social Anxiety (CBT): The gold-standard treatment with the strongest research support. CBT for social anxiety includes:

• Cognitive restructuring: Identifying and challenging anxious thoughts and beliefs about social situations
• Exposure therapy: Gradually and systematically facing feared social situations, starting with less anxiety-provoking scenarios and building up
• Social skills training: Learning and practising effective social interaction skills
• Attention training: Learning to focus outward on others and the environment rather than inward on anxiety symptoms
• Typically 12-16 weekly sessions, though some people benefit from more

Acceptance and Commitment Therapy (ACT): Helps you accept anxiety rather than fight it, while taking action aligned with your values. Particularly helpful if you struggle with accepting that you have anxiety or get caught in efforts to control or eliminate all anxiety.

Group Therapy for Social Anxiety: Specialised groups led by trained therapists where members practise social skills and exposures together. Can be especially powerful because the group itself becomes a safe place to practise being social and receive genuine feedback.

Mindfulness-Based Interventions: Learning to observe anxious thoughts and sensations without judgement, reducing their power over you. Often combined with CBT.

Medication

SSRIs (Selective Serotonin Reuptake Inhibitors): Approved medications for Social Anxiety Disorder:

• Paroxetine (Aropax)
• Sertraline (Zoloft)
• Fluvoxamine (Luvox, Movox)
• Other SSRIs like fluoxetine (Prozac, Lovan) and escitalopram (Lexapro, Cipralex) also frequently used
• Benefits typically seen within 4-8 weeks
• Most effective when combined with therapy

SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors):

• Venlafaxine (Efexor) is approved for Social Anxiety Disorder
• Effective alternative to SSRIs

Benzodiazepines:

• Fast-acting anti-anxiety medications (e.g., clonazepam, alprazolam)
• Used short-term or as-needed for specific situations
• Risk of dependence with long-term use, so typically not first-line treatment
• Can interfere with exposure therapy effectiveness

Beta-blockers:

• Propranolol, atenolol
• Reduce physical symptoms (rapid heartbeat, trembling, sweating)
• Useful for performance-only social anxiety (public speaking)
• Taken shortly before anxiety-provoking events
• Don’t treat underlying anxiety disorder

Important medication notes:

• Medication alone is less effective than therapy alone or medication + therapy combined
• Symptoms often return if medication is stopped without learning new coping skills
• Finding the right medication and dose may take time
• Always work with a psychiatrist or GP experienced in treating anxiety

Treatment Approach

Comprehensive treatment typically includes:

• Accurate diagnosis and assessment of severity
• Psychoeducation about Social Anxiety Disorder
• Evidence-based therapy (usually CBT)
• Possible medication, especially for moderate-severe cases
• Regular practice of exposure exercises
• Addressing any co-occurring conditions (depression, other anxiety)
• Lifestyle factors (sleep, exercise, stress management, reducing alcohol/caffeine)

Timeline expectations:

• Initial improvement often seen within 4-8 weeks of starting treatment
• Significant improvement typically within 3-6 months
• Full recovery may take 6-12 months or longer
• Maintenance and practice of skills continues long-term

What makes treatment successful:

• Choosing evidence-based treatments (especially CBT)
• Finding a therapist experienced in treating social anxiety
• Commitment to regular attendance and practice
• Willingness to do exposure exercises despite discomfort
• Patience with the gradual process
• Addressing any barriers to treatment (cost, transport, scheduling)

Finding Help in Australia

Your GP: First step for initial evaluation, ruling out medical causes, and referrals to mental health specialists. Many GPs can prescribe medications for anxiety and provide Mental Health Treatment Plans for Medicare rebates.

Mental health professionals specialising in anxiety:

• Psychologists: Provide therapy (look for those specialising in CBT for anxiety)
• Psychiatrists: Medical doctors who can prescribe medication and provide therapy
• Registered therapists/counsellors: Many specialise in anxiety treatment

Look for: Therapists listing “anxiety disorders,” “social anxiety,” “CBT,” or “exposure therapy” in their specialties

Finding a therapist:

• Australian Psychological Society: www.psychology.org.au/Find-a-Psychologist
• Australian Clinical Psychology Association: www.acpa.org.au
• Your GP for referrals and Mental Health Treatment Plan
• Medicare rebates available with GP referral under a Mental Health Treatment Plan
• Private health insurance may provide additional rebates

National Support Services:

• Lifeline: 13 11 14 (24/7 crisis support)
• Beyond Blue: 1300 22 4636 (24/7 anxiety and depression support)
• SANE Australia: 1800 187 263 (mental health information and support)
• Headspace: 1800 650 890 (for young people aged 12-25)
• Kids Helpline: 1800 55 1800 (for young people aged 5-25)
• MensLine Australia: 1300 78 99 78 (support for men)
• QLife: 1800 184 527 (LGBTIQ+ support)

Online Resources:

• Beyond Blue: www.beyondblue.org.au
• This Way Up: www.thiswayup.org.au (online therapy courses)
• Head to Health: www.headtohealth.gov.au
• Black Dog Institute: www.blackdoginstitute.org.au
• ReachOut: www.au.reachout.com (for young people)

Medicare Support

Under a GP Mental Health Treatment Plan, you can access:

• Up to 10 Medicare-rebated psychology sessions per calendar year
• Additional sessions may be available in some circumstances
• Bulk-billing psychologists are available (no gap fees)
• Private health insurance may provide additional rebates

What to do:

• Visit your GP to discuss your symptoms
• Request a Mental Health Treatment Plan
• Your GP will provide referrals to appropriate mental health professionals
• Check if the psychologist bulk-bills or what the gap fee will be
• Contact your private health insurer about mental health cover

If you’re struggling with costs:

• Look for bulk-billing psychologists through the APS website
• Community mental health centres offer low-cost or free services
• University training clinics provide low-cost therapy with supervised postgraduate students
• Some psychologists offer sliding-scale fees based on income
• Headspace centres provide free or low-cost services for young people aged 12-25

Online and Self-Help Options

Evidence-based online programmes:

• This Way Up: Online courses for anxiety disorders developed by clinical psychologists
• MindSpot: Free online assessment and treatment courses
• myCompass: Free self-help tool for anxiety and depression

Helpful books:

• “The Shyness and Social Anxiety Workbook” by Martin Antony and Richard Swinson
• “Overcoming Social Anxiety and Shyness” by Gillian Butler
• “The Anxiety and Phobia Workbook” by Edmund Bourne

Apps:

• Smiling Mind (Australian mindfulness app)
• MindShift CBT (anxiety management)
• Headspace (mindfulness and meditation)
• Calm (relaxation and mindfulness)

Important note: Online resources and self-help are most effective for mild social anxiety or as supplements to professional treatment. Moderate to severe social anxiety typically requires professional therapy for best outcomes.

For Family & Friends

Supporting Someone with Social Anxiety Disorder

Social anxiety can be confusing and frustrating for loved ones. The person may seem fine in familiar settings but panic in situations that seem harmless to you. Understanding and support make a significant difference in their willingness to seek help and their recovery.

How to Help

Express concern with compassion:

• Choose a private, calm time to talk
• Use “I” statements: “I’ve noticed you seem uncomfortable at social events, and I’m concerned”
• Avoid accusatory language: “You always…” or “You never…”
• Listen without judgement when they share their feelings

Learn about Social Anxiety Disorder:

• Read about SAD to understand what they’re experiencing
• Recognise it’s not a choice, personality flaw, or something they can “just get over”
• Understand that what seems minor to you feels genuinely threatening to them
• Their physical symptoms (sweating, trembling, blushing) are real and involuntary

Encourage professional help:

• Gently suggest talking to their GP or a psychologist
• Offer to help research therapists or make appointments
• Offer to attend the first appointment with them if they’d like support
• Be patient if they’re not ready immediately—planting the seed helps

Provide appropriate support in social situations:

• Ask how you can help rather than assuming
• Don’t speak for them or “rescue” them from social interactions
• Don’t draw attention to their anxiety symptoms
• It’s okay to help them exit a situation if they’re overwhelmed, but encourage them not to avoid completely
• Celebrate their courage in facing fears, even if it’s difficult

Be patient with their progress:

• Recovery isn’t linear—there will be good days and setbacks
• Don’t pressure them to “just do it” or “stop worrying”
• Recognise that facing fears requires tremendous courage
• Small steps are significant achievements
• Recovery takes time, often months to years

Encourage healthy habits:

• Regular exercise, good sleep, healthy eating
• Limiting caffeine and alcohol (which can worsen anxiety)
• Stress management techniques
• Maintaining treatment appointments

Take care of yourself:

• Supporting someone with anxiety can be emotionally draining
• Set boundaries when needed
• Seek your own support through counselling, support groups, or friends
• Remember you can’t “fix” their anxiety—they need to do the work with professional help

What to Avoid Saying

Don’t say:

• “Just relax” or “Calm down”—they can’t simply turn off their anxiety
• “You’re overreacting”—their fear feels very real to them
• “There’s nothing to be afraid of”—this dismisses their experience
• “Why are you so worried about what people think?”—they know intellectually their fear is excessive
• “I get nervous too, everyone does”—this minimises the severity of their experience
• “You just need to face your fears”—true, but said this way it sounds dismissive
• “Just have a drink to relax”—encourages unhealthy coping mechanisms

Do say:

• “I can see this is really hard for you”—validates their experience
• “I’m here to support you”—offers comfort without fixing
• “What can I do to help?”—empowers them to communicate needs
• “I’m proud of you for trying”—acknowledges their courage
• “It’s okay if you need to leave early”—provides safety without encouraging avoidance
• “Have you thought about talking to someone about this?”—gently suggests professional help

When You’re Frustrated

It’s natural to feel frustrated when someone with social anxiety repeatedly avoids situations, turns down invitations, or seems to not be trying. Remember:

• They’re not doing this on purpose or to inconvenience you
• The anxiety is causing them significant distress—they wish they didn’t have it
• Avoidance provides short-term relief but worsens anxiety long-term
• Change is difficult and requires professional support
• Your frustration, while valid, won’t help them overcome their fears

If you’re feeling frustrated:

• Take a break and practise self-care
• Remind yourself this is a medical condition, not a choice
• Express your feelings to a friend or your own counsellor, not to the person with anxiety in a critical way
• Set boundaries about what you can and cannot do to accommodate their anxiety
• Encourage them to seek treatment if they haven’t already

Urgent Concerns

Seek immediate help if the person:

• Expresses thoughts of suicide or self-harm
• Is completely isolated with no social contact
• Is using alcohol or drugs daily to cope
• Has stopped attending work or study entirely
• Shows signs of severe depression (not eating, not sleeping, complete withdrawal)
• Is in crisis and refusing all help

Call Lifeline (13 11 14), Beyond Blue (1300 22 4636), take them to the emergency department, or call 000 if they’re in immediate danger.

Scientific Source & Disclaimer

This screening is based on:

Mini-Social Phobia Inventory (Mini-SPIN) – validated brief screening tool for Social Anxiety Disorder (Connor et al., 2001)

Social Phobia Inventory (SPIN) – full assessment tool (Connor et al., 2000)

Liebowitz Social Anxiety Scale – widely used assessment measure

DSM-5 diagnostic criteria for Social Anxiety Disorder

References:

Connor, K. M., Kobak, K. A., Churchill, L. E., Katzelnick, D., & Davidson, J. R. (2001). Mini-SPIN: A brief screening assessment for generalized social anxiety disorder. Depression and Anxiety, 14(2), 137-140.

Connor, K. M., Davidson, J. R., Churchill, L. E., Sherwood, A., Foa, E., & Weisler, R. H. (2000). Psychometric properties of the Social Phobia Inventory (SPIN). The British Journal of Psychiatry, 176(4), 379-386.

Important Disclaimer:

This online screening tool is not a diagnostic instrument. It provides guidance only and cannot replace professional evaluation by a registered mental health professional (psychologist, psychiatrist, registered therapist, or counsellor). Social Anxiety Disorder is a serious mental health condition requiring expert assessment and treatment from qualified providers.