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Social anxiety self-check

Ten everyday situations, one quick rating each. You see which ones come up most for you and which guides fit. It is a reflection, not a test.

Not a diagnosis, not medical advice. This cannot tell you whether you have social anxiety. If the feelings are strong or last for weeks, talk to a GP or doctor, or a licensed therapist. If you are in crisis, contact your local emergency services.

Private by design. Everything runs in your browser. Nothing is stored and nothing is sent anywhere.

For each situation, how often does it make you tense, or make you avoid it?

1 of 10 Ordering food or a drink while other people wait behind me.
2 of 10 Making or taking a phone call with someone I do not know.
3 of 10 Speaking up in a meeting, a class or a group.
4 of 10 Eating alone where other people can see me.
5 of 10 Being watched while I do something simple, like signing a form or carrying a tray.
6 of 10 Starting a conversation with someone I have just met.
7 of 10 Asking a shop assistant or a stranger for help.
8 of 10 Walking into a room where everyone seems to know each other.
9 of 10 Replaying a conversation afterwards and worrying how I came across.
10 of 10 Being the centre of attention, even briefly, like a toast or a birthday song.

How the self-check works

Each statement describes an ordinary moment: ordering while a queue forms, a phone call with a stranger, speaking up in a group, eating alone, being watched. You pick how often it makes you tense or makes you steer around it. Your answers are added up into a plain-words description, such as "these situations come up often for you", and the situations you rated highest are listed with guides that match.

There are no scores to compare, no cut-offs and no label. The statements are written for this page and are not taken from any clinical questionnaire. A reflection like this can help you notice a pattern. It cannot replace an assessment by a professional.

What social anxiety is

The NHS describes social anxiety as a fear of social situations, with worry about being judged or embarrassed that can make everyday life hard. The US National Institute of Mental Health separates it from ordinary shyness: the fear is strong, lasts and leads people to avoid situations. Both pages explain when to seek help.

When to talk to a professional

Consider a GP, doctor or licensed therapist if the feelings are strong, last for weeks, or get in the way of work, study, friendships or daily errands. You do not need to wait for a "high enough" result. Going to an appointment is a reasonable step at any point, and your answers here can help you describe what is hard.

What helps in small steps

Many people find that practising one gentle situation at a time works alongside professional support. Start with the guide on how to overcome social anxiety, try social anxiety exercises you can do alone, or pick a rung from comfort zone challenges. Solo Era is an iPhone app for exactly this kind of practice: one solo mission a week at your level, with before-and-after ratings of how nervous you felt.

Questions about the social anxiety self-check

Do I have social anxiety?

This page cannot tell you. It is a reflection on ten everyday situations, not a medical test. Only a GP, doctor or licensed therapist can assess whether social anxiety is part of what you are feeling.

Is this a social anxiety test?

No. It does not use a clinical scale or a cut-off, and it does not copy any clinical questionnaire. It shows which everyday situations come up often for you, so you know where to start and what to bring to a professional.

What is the difference between shyness and social anxiety?

Shyness is a personality trait that many people have. Social anxiety involves a fear of being judged that is strong or lasting enough to make you avoid situations or suffer in them. The NHS and NIMH pages linked above explain it in more detail.

Is my data stored or sent anywhere?

No. Your answers stay in your browser. Nothing is saved, no cookies or local storage are used for this tool and nothing is sent over the network. Close the tab and the answers are gone.

What should I do if my results worry me?

Talk to a GP, doctor or licensed therapist, especially if the feelings are strong, last for weeks or affect work, study or relationships. If you are in crisis or might hurt yourself, contact your local emergency services now.

Can I work on this by myself?

Many people find small, repeated steps helpful alongside professional support. The guides linked in your result cover exercises you can try, and Solo Era lets you practise gentle solo missions at your own level. It is a practice tool, not therapy.

Made by Solo Era, the app this tool comes from. Not a diagnosis, not medical advice.