Social Anxiety Test
Take our free social anxiety screening test. Assess your fear of social situations, self-consciousness, and avoidance patterns. Instant results. No sign-up needed.
What is social anxiety?
Social anxiety disorder (SAD) is one of the most common anxiety conditions, affecting around 7–13% of people at some point in their lives. It's characterised by intense fear of social situations where you might be judged, embarrassed, or scrutinised by others. Crucially, it goes well beyond shyness — it involves significant distress and avoidance that interferes with daily life.
The core fear in social anxiety is negative evaluation: the belief that others are watching, judging, and finding you lacking. This fear often triggers physical symptoms — blushing, sweating, shaking, rapid heartbeat — which then become a secondary worry ('they'll notice I'm nervous'). This creates a vicious loop that amplifies distress in social situations.
Social anxiety can be situational (specific to performance situations like speaking in public) or generalised (affecting most social interactions). Many people with social anxiety appear confident and functional to others, which is why the condition is often underrecognised. The internal experience is frequently severe even when the external presentation looks composed.
How social anxiety affects daily life
Social anxiety doesn't just cause discomfort in the moment — it shapes how people structure their lives. Common patterns include turning down career opportunities that involve presentations or leadership, avoiding social events, rehearsing conversations obsessively in advance, and replaying interactions afterwards to look for mistakes. These avoidance behaviours provide short-term relief but maintain and strengthen the anxiety over time.
Social anxiety frequently co-occurs with depression, which often develops secondarily as isolation increases. It's also associated with perfectionism, low self-esteem, and a history of bullying or humiliation. Many people with social anxiety use alcohol to manage social situations, which can progress into alcohol dependence.
The economic and professional impact is significant. People with untreated social anxiety are more likely to be underemployed relative to their abilities, avoid networking and promotions, and report lower job satisfaction. Earlier treatment substantially improves long-term vocational and social outcomes.
About this test
This screening is based on the Liebowitz Social Anxiety Scale (LSAS) and the Social Phobia Inventory (SPIN), two of the most validated social anxiety measures in clinical use. It assesses both the fear and avoidance dimensions of social anxiety across a range of situations.
Your score indicates whether your level of social anxiety warrants a clinical conversation. A high score does not mean you have social anxiety disorder — it means your symptoms are significant enough to discuss with a health professional who can assess you properly.
Social anxiety is one of the most treatable mental health conditions. Cognitive Behavioural Therapy (CBT) with an exposure component has strong evidence and produces lasting results for most people. Treatment outcomes are better when started earlier — a screening score is a useful first step.
Getting support in Australia
In Australia, the first step for social anxiety is your GP. Ask for a Mental Health Treatment Plan, which provides access to up to 10 subsidised psychology sessions per year under Medicare. Look for a psychologist with experience in CBT and exposure-based treatment for social anxiety specifically.
Beyond Blue (beyondblue.org.au) provides online and phone support and evidence-based information on social anxiety. This Way Up (thiswayup.org.au) offers validated online CBT programs for social anxiety that can be completed at home, with or without therapist support. The Social Anxiety Institute also provides free resources and self-help materials.
For people unable to access in-person services, telehealth psychology has expanded significantly and is fully covered under Medicare-bulk-billing arrangements with many providers. A GP referral is required for subsidised sessions.
How to Interpret Your Results
| Score Range | Category | What it means |
|---|---|---|
| 0–8 | Low Social Anxiety | Your responses suggest low levels of social anxiety. You appear comfortable in most social settings. |
| 9–16 | Mild Social Anxiety | Your responses indicate mild social anxiety. Some social situations cause noticeable discomfort, but you're generally able to manage them. |
| 17–24 | Moderate Social Anxiety | Your responses suggest moderate social anxiety. This may be meaningfully impacting your relationships, career, or daily activities. |
| 25–30 | High Social Anxiety | Your responses indicate high levels of social anxiety that may be significantly affecting your quality of life. |
Frequently Asked Questions
Is social anxiety the same as introversion?
No. Introversion is a personality trait — a preference for less stimulation and solitude — that doesn't involve fear or distress. Social anxiety involves fear of negative evaluation and avoidance. An introvert can socialise comfortably when they choose to; someone with social anxiety experiences distress regardless of preference.
Can social anxiety develop in adulthood?
Social anxiety most commonly develops in early adolescence, but it can develop or worsen in adulthood — particularly after a humiliating experience, during periods of major social transition, or alongside depression. Later-onset social anxiety tends to respond well to treatment.
Is medication effective for social anxiety?
Yes. SSRIs (particularly sertraline, paroxetine, and escitalopram) and SNRIs have strong evidence for social anxiety disorder. They're typically used in combination with CBT for best outcomes. Medication alone is effective but tends to have higher relapse rates than CBT.
What should I do if I score high?
Book an appointment with your GP and mention social anxiety specifically. A Mental Health Treatment Plan will give you subsidised access to a psychologist. CBT with exposure therapy is the gold-standard treatment and produces significant improvement for most people.
Can I treat social anxiety without therapy?
Mild-to-moderate social anxiety can improve through self-directed CBT workbooks, online programs (like This Way Up), and graduated self-exposure practice. Severe social anxiety typically requires professional support. Avoidance — however tempting — reliably maintains and worsens anxiety over time.