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 999, the Samaritans on 116 123 (24/7), or going to your nearest A&E. All responses are anonymous and confidential.
Understanding Social Anxiety Disorder
What is Social Anxiety Disorder?
Social Anxiety Disorder is a mental health condition involving intense, persistent fear of social situations where one might be judged, embarrassed, or scrutinised by others. It affects approximately 7-13% of people at some point in their lives and is not simply shyness but a treatable medical condition that can significantly impact daily functioning.
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 whilst 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 university, 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 lectures, 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 misuse
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:
1. Fear of embarrassment causes me to avoid doing things or speaking to people.
2. I avoid activities in which I am the centre of attention.
3. Being embarrassed or looking stupid are among my worst fears.
Part 2: Specific Social Situations
Rate how much anxiety, fear, or avoidance you experience in each situation:
Interactions with Others
4. Talking to people you don’t know well
5. Meeting new people
6. Talking to people in authority (boss, teacher)
7. Having a conversation with someone you don’t know well
Performance Situations
8. Speaking in front of a group or giving a presentation
9. Being the centre of attention
10. Being watched whilst doing something (eating, writing, working)
Social Gatherings
11. Going to parties or social gatherings
12. Entering a room when others are already seated
Public Activities
13. Eating or drinking in public places
14. Making phone calls in public or in front of others
Part 3: Physical Symptoms
15. In social situations that make you anxious, which physical symptoms do you experience? (Check all that apply)
Part 4: Avoidance and Impact
16. How often do you avoid social situations because of anxiety or fear?
17. When you can’t avoid a feared social situation, how much distress do you experience?
18. How much does social anxiety interfere with your work, school, or ability to function?
19. How much does social anxiety interfere with your social life and relationships?
20. How distressed are you about having social anxiety?
Part 5: Duration and Insight
21. Have these symptoms been present for 6 months or longer?
22. Do you recognise that your fear of social situations is excessive or unreasonable?
23. Have you ever used alcohol or other substances to cope with social anxiety?
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
1. Schedule an appointment with your GP as soon as possible for an initial assessment 2. Request a referral to an NHS mental health service (IAPT – Improving Access to Psychological Therapies) 3. Be completely honest about your symptoms, how long you’ve had them, and how they’re affecting your life 4. Request an evaluation specifically for Social Anxiety Disorder 5. Ask about Cognitive Behavioural Therapy (CBT), which is the gold-standard treatment for SAD 6. Consider whether medication might be helpful—SSRIs are approved for social anxiety 7. Contact Anxiety UK at 03444 775 774 (Mon-Fri 9:30am-5:30pm) for support and
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 learnt to perceive social situations as more threatening than they are, and this can be unlearnt
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 university/college, or care for yourself
Severe depression alongside anxiety
If any of these apply, seek help immediately through your GP, the Samaritans (116 123), or A&E.
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
1. Talk to your GP about your social anxiety symptoms 2. Request a referral to IAPT (Improving Access to Psychological Therapies) services—you can also self-refer in many areas 3. Consider starting therapy with a mental health professional, even if symptoms aren’t severe—early intervention is highly effective 4. Look into self-help resources like books on social anxiety or online CBT programmes
5. Practice gradual exposure to mildly anxiety-provoking situations
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
Practise 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
Practise 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, whilst 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:
Sertraline
Paroxetine
Escitalopram
Fluoxetine (also frequently used)
Fluvoxamine
Benefits typically seen within 4-8 weeks. Most effective when combined with therapy.
If you choose private treatment, look for therapists listing “anxiety disorders,” “social anxiety,” “CBT,” or “exposure therapy” in their specialities
Expect to pay £40-£150+ per session depending on location and therapist experience
Insurance Coverage
Some private health insurance plans cover mental health treatment, including therapy and medication for anxiety disorders. Check with your provider about:
Coverage for therapy sessions and psychiatric appointments
Number of sessions covered per year
Whether pre-authorisation is required
In-network vs out-of-network providers
If you don’t have private insurance, NHS treatment is free at the point of use.
Online and Self-Help Options
NHS-approved online programmes:
NHS Self Help for Social Anxiety: Free online resources
SilverCloud: Free NHS online CBT programme (access via GP or IAPT)
Beating Social Anxiety: Online CBT course
Helpful books:
“The Shyness and Social Anxiety Workbook” by Martin Antony and Richard Swinson
“Overcoming Social Anxiety and Shyness” by Gillian Butler (self-help guide based on CBT)
“The Anxiety and Phobia Workbook” by Edmund Bourne
“Daring Greatly” by Brené Brown (shame and vulnerability)
Apps:
Headspace (mindfulness and meditation)
Calm (relaxation and mindfulness)
Anxiety UK App (self-help tools)
SAM (Self-help for Anxiety Management)
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 therapist
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 therapy, 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, whilst 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 therapist, 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 university/college entirely
Shows signs of severe depression (not eating, not sleeping, complete withdrawal)
Is in crisis and refusing all help
Take them to A&E, call the Samaritans (116 123), or call 999 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 generalised 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 licensed mental health professional (psychologist, psychiatrist, licensed therapist, or counsellor). Social Anxiety Disorder is a serious mental health condition requiring expert assessment and treatment from qualified providers.
Screening for Mental Health, Inc.
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