Social Anxiety Test — Free 10-Question Self-Check
- Free
- 10 questions
- No sign-up
- Instant result
Check how much tension and avoidance you feel in presentations, gatherings, and first conversations. 10 questions, about 2 minutes, with a 0-30 score, banded interpretation, and practical next steps.
What's included
- Questions
- 10 items
- Price
- Free
- Areas measured
- Total Social Anxiety Score
The 10 social situations SSAC asks about
Social Anxiety (SSAC) breaks anxiety around other people into 10 situations: worry that lingers for days once a presentation is scheduled, starting a conversation with someone new, fear of being judged negatively, concern that blushing or a shaking voice or hands will show, avoiding gatherings, eating or writing while others watch, small everyday contacts such as asking a store clerk something or making a phone call, replaying things afterwards, shrinking in front of people who evaluate you, and putting off or giving up on things you want because of the anxiety.
For each item you choose how often it happened over the past two weeks: not at all (0), sometimes (1), often (2) or almost always (3); the 10 answers add up to a total of 0 to 30. Soundary developed the items itself, drawing on the DSM-5 criteria for social anxiety disorder and on concepts such as performance and interaction fear, fear of being observed, anticipatory anxiety and post-event rumination, so they are not a translation of an existing scale. It usually takes about two minutes.
Your SSAC score and the shape of your anxiety
The total is divided into 0–7 typical range, 8–14 mild tendency, 15–21 possible moderate social anxiety and 22–30 possible severe social anxiety. These boundaries are provisional, based on whether the item average goes beyond the level of sometimes or often, and because the check has not yet been clinically validated they cannot be used for diagnosis. Just as important as the number is the shape of your anxiety: whether it is high only in performance situations such as presentations, or spread widely into small talk and phone calls.
Pay attention to the avoidance and rumination items too. Skipping an uncomfortable event brings relief in the moment, but the more you avoid, the more easily the anxiety is maintained and grows. A habit of replaying what you said after a gathering can also make the next one feel scarier. On the other hand, if presentations or interviews piled up in these two weeks, your score may come out higher than usual. Treat the result as screening information about your current tendency, not as a diagnosis.
The background of social anxiety and checking again
DSM-5 places at the heart of social anxiety disorder a marked fear of situations in which you may be observed or judged negatively by others. Typically that fear leads you to avoid such situations or endure them with great strain, and daily life is disrupted as a result. SSAC follows this structure, asking evenly about fear in specific situations as well as avoidance, bodily reactions, post-event rumination and daily functioning. Of course, some tension in unfamiliar settings is a natural reaction that everyone has.
When you check again, leave a gap of a few weeks and use the same situations as your reference. If you save your results on Soundary, you can compare them side by side with your previous ones, which makes it easy to see whether the situations you used to avoid have decreased. If you keep landing in the moderate range or above, or you keep missing chances such as classes, interviews or promotions because of the anxiety, talk to a psychiatrist or counselor. Social anxiety is a difficulty that can improve with counselling and treatment.
How scores are interpreted
Total Social Anxiety Score
This is the total score of the 10 items (0-30 points). A higher score indicates a stronger tendency toward anxiety and avoidance in social situations. The category boundaries are provisional reference standards based on symptom frequency logic (whether the item average exceeds the 'sometimes' or 'often' level) and cannot be used for diagnostic judgment prior to clinical validation.
0–7pts · Normal Range
Your anxiety in social situations is at an everyday level. Feeling somewhat nervous in unfamiliar settings is a natural reaction, and no special measures seem necessary at this time. Check back periodically to monitor any changes.
8–14pts · Mild Social Anxiety Tendency
You have a tendency to feel tension or burden in some social situations. Gradual exposure by staying a little longer in situations you want to avoid, as well as breathing and relaxation exercises, may be helpful. If your discomfort increases or avoidance behaviors grow, please check again.
15–21pts · Moderate Social Anxiety Possibility
Anxiety and avoidance frequently appear in various social situations and may be affecting your daily life. Since repeated avoidance tends to maintain and reinforce anxiety, we recommend considering a consultation with a mental health professional if these difficulties persist.
22–30pts · Severe Social Anxiety Possibility
You are experiencing strong anxiety and avoidance in most social situations, which is highly likely causing significant impairment in your studies, work, or interpersonal relationships. Since social anxiety is a difficulty that can improve with counseling and treatment (such as cognitive behavioral therapy), we highly recommend consulting a specialist, such as a psychiatrist. This result is for screening reference only and is not a diagnosis.
Sample questions
- 1. When scheduled to speak or present in front of a group, I couldn't stop worrying about it for days leading up to the event.
- 2. When I had to start a conversation with someone I was meeting for the first time, I was so nervous that I couldn't speak well.
- 3. I was afraid that others would think I was weird or evaluate me negatively.
- 4. I was worried that my physical reactions, such as blushing, trembling voice or hands, or sweating, would show in front of others.
Over the past 2 weeks, how often have you had the following experiences? Please choose the closest answer. There are no right or wrong answers, so please answer honestly as it comes to mind.
FAQ
How do I interpret my social anxiety score?
Each of the 10 items is scored 0-3 for a total of 0-30. Roughly, 7 or below is within the typical range, 8-14 suggests mild tendencies, 15-21 moderate, and 22 or above a strong likelihood. These bands are for reference only, not a diagnosis.
At what score should I see a professional?
A score alone does not decide it. If you stay in the moderate range or higher (15+) for several weeks, or if avoiding presentations and gatherings is disrupting study, work, or relationships, it is worth talking to a psychiatrist or counselor.
How is social anxiety different from being introverted?
Introversion is a temperament: you recharge alone. Social anxiety is fear of being judged negatively, which leads you to avoid situations. Choosing solitude because it feels good is different from skipping something because it frightens you.
Can social anxiety improve, and how often should I retake this?
Social anxiety often improves with cognitive behavioral therapy, especially gradual exposure and reframing anxious thoughts; medication is sometimes added. Retaking this check every 2-4 weeks helps you see whether your score and avoidance are shifting.
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This is a self-screening tool, not a medical diagnosis. If the result concerns you, please consult a mental health professional.