Social Anxiety Test
Most people already know they have social anxiety. What they don't know is where it's concentrated — and what form it takes. This test maps it across six dimensions.
The common assumption
They treat it as one thing — something you either have or you don't. So the advice is generic: “just put yourself out there” or “practice more.”
That advice fails most people. Because the kind of social anxiety that shows up in performance situations is different from the kind that keeps you replaying a conversation at 2am.
What the research shows
Social anxiety research identifies six core dimensions — performance pressure, avoidance, physical symptoms, evaluation fear, in-the-moment interaction anxiety, and post-event rumination.
Knowing which ones are dominant changes what's actually useful to work on — and what's just noise.
What's measured
Each dimension maps a distinct pattern. Your scores show where anxiety is concentrated — and where it isn't.
Performance Anxiety
How much being observed or evaluated changes how you function — in meetings, presentations, or everyday tasks.
Social Avoidance
How often you steer around situations, events, or relationships to sidestep the discomfort they trigger.
Physical Response
The bodily reactions that show up in social situations — racing heart, blushing, trembling, freezing.
Fear of Negative Evaluation
How much of your mental energy goes toward predicting and managing what others think of you.
Interaction Anxiety
The anxiety that lives inside the conversation itself — with strangers, in groups, or in high-stakes exchanges.
Post-Social Rumination
The replay that happens after — mentally editing what you said, replaying the awkward moment, losing sleep over a conversation.
How it works
01
Take the free test
30 questions across the six dimensions. One at a time. Takes about 5 minutes.
02
See your pattern
Your scores across all six dimensions and a result archetype that names the dominant pattern.
03
Understand what drives it
Specific insights for each dimension — what the score means, and what tends to maintain it.
Common questions
Does this test tell me if I have social anxiety?
This test isn't a clinical diagnosis — it maps how social anxiety shows up in your life across six specific dimensions. Most people who search for social anxiety tests already know something is there. The question worth answering isn't whether you have it, but where it's concentrated and what form it takes.
Is this a substitute for therapy or a medical diagnosis?
No. This is a self-assessment tool, not a clinical instrument. It's built for people who want to understand their own patterns — not receive a diagnosis. If you're experiencing significant impairment from anxiety, speaking with a mental health professional is worth considering.
What are the different types of social anxiety?
Social anxiety isn't one thing. It shows up differently across six dimensions: performance anxiety, social avoidance, physical symptoms, fear of negative evaluation, interaction anxiety, and post-social rumination. Most people have one or two dominant patterns — and knowing which ones changes what's actually worth working on.
Is this test evidence-based?
The six dimensions are grounded in established social anxiety research, including the Social Phobia Inventory (SPIN) and cognitive-behavioral models of social anxiety. The test is not a clinical instrument, but it's built from the same research base that clinicians use.
What do I get from the test?
Your scores across all six dimensions, a result archetype that describes your dominant pattern, and specific insights for each area. All free, no account needed.
Start for free
Not whether you have social anxiety — you probably already know. Where it lives, what drives it, and what form it takes.
Take the free test30 questions · 5 minutes · No account needed