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Do I Have Social Anxiety?

Find out if you experience symptoms of social anxiety.

Your mouth goes dry in conversation, your mind goes blank at parties, and speeches are your biggest fear. Are these normal social nerves, or are they something more?

To diagnose social anxiety, you’ll need to visit the doctor. But a quiz (like this one) can help you compare your experience to the disorder’s official symptoms list. By answering a few simple questions, you can better understand yourself, your social nature, and your best route forward. Want to understand if you’re dealing with social anxiety? Click “Start Quiz” now.

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Questions Overview

1. In groups, how often do you worry people are judging you?
  1. Very Often.
  2. Often.
  3. Sometimes.
  4. Never.
2. At social gatherings, how often do you stress about doing something embarrassing?
  1. Very Often.
  2. Often.
  3. Sometimes.
  4. Never.
3. Imagine this: you’re striking up a conversation with a total stranger. How do you feel?
  1. I’m freaking out. What if my voice shakes and my mind goes blank?
  2. I’m worried. Coming up with conversation topics is hard and scary.
  3. I’m a little nervous—if I take a deep breath, though, I’ll be okay.
  4. I don’t mind talking to strangers. I feel just fine!
4. Do you ever worry that others know when you’re nervous or anxious?
  1. Very Often.
  2. Often.
  3. Sometimes.
  4. Never.
5. Someone just asked you to give an impromptu speech. What are you feeling?
  1. Completely panicked.
  2. I’m not panicking, but definitely nervous and worried.
  3. My heart is racing a bit, but I’ll be okay.
  4. I’ll be fine. If I do badly, it’s no big deal anyway.
6. You’ve got a social event planned later today. How are you feeling?
  1. So anxious—I can’t stop thinking about it. I might chicken out and stay home!
  2. I’m a little worried.
  3. I’m a mix of excited and nervous.
  4. I’m going to see my friends—what’s there to be worried about?
7. Rank the intensity of the anxiety you feel while socializing, from 0 to 3:
  1. 3 - Very anxious.
  2. 2 - Anxious.
  3. 1 - A little anxious.
  4. 0 - Not at all anxious.
8. You just spent the evening at a social gathering. What are you thinking afterwards?
  1. My mind is racing. I’m picking apart every word I said and heard.
  2. I said a couple silly things and they’re still on my mind.
  3. I thought about the gathering for a bit, but I’ve moved on.
  4. I moved on right away. I’ve been thinking about dinner, work, etc.
9. How often do you think negatively about your role in social interactions? Do you feel like you expect the worst?
  1. Yes, very often.
  2. Often.
  3. Sometimes.
  4. Never.
10. At social gatherings, how often do you experience physical symptoms of anxiety (ex: blushing, racing heart, trembling, sweating, or nausea)?
  1. Very often.
  2. Often.
  3. Sometimes.
  4. Never.
11. How often does anxiety keep you from social events that you’d otherwise like to attend (like dates & parties)?
  1. Very often.
  2. Often.
  3. Sometimes.
  4. Never.
12. How often does anxiety interfere with your everyday tasks, like shopping, attending class, or using a public restroom?
  1. Very often.
  2. Often.
  3. Sometimes.
  4. Never.

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social anxiety<\/b>, and we\u2019re here to help.Social anxiety can disrupt your routine, bring on negative emotions, and keep you from things you love. But you've taken a powerful step by identifying the issue. Schedule an appointment with your doctor or psychologist to get a diagnosis, find help, and experience relief.Medication, professional advice, and therapy can all be effective treatments to help manage your social anxiety symptoms. If you haven\u2019t given therapy a try, we recommend using a trusted therapy provider, like Betterhelp<\/a><\/b>.Betterhelp<\/a><\/b> is the world\u2019s largest online therapy provider and has helped over 3 million people improve their mental health and reduce their anxiety. They provide online therapy, video calls, chat sessions, and more. Just answer a few questions, and Betterhelp<\/a><\/b> will match you with a personalized provider to guide you in your journey toward a happier you.","edit_links":[{"url":"https:\/\/www.wikihow.com\/Overcome-Social-Anxiety"},{"url":"https:\/\/www.wikihow.com\/Calm-Yourself-During-an-Anxiety-Attack"}],"link_data":[{"title":"How to Overcome Social Anxiety","id":1635690,"url":"https:\/\/www.wikihow.com\/Overcome-Social-Anxiety","image":"\/images\/thumb\/6\/6d\/Overcome-Social-Anxiety-Step-24-Version-2.jpg\/-crop-200-200-200px-Overcome-Social-Anxiety-Step-24-Version-2.jpg","alt":"How to Overcome Social Anxiety"},{"title":"How to Calm Yourself During an Anxiety Attack","id":410362,"url":"https:\/\/www.wikihow.com\/Calm-Yourself-During-an-Anxiety-Attack","image":"\/images\/thumb\/8\/8c\/Calm-Yourself-During-an-Anxiety-Attack-Step-16-Version-4.jpg\/-crop-200-200-200px-Calm-Yourself-During-an-Anxiety-Attack-Step-16-Version-4.jpg","alt":"How to Calm Yourself During an Anxiety Attack"}],"minimum":0},{"text":"You might be experiencing mild social anxiety.","meaning":"Parties, encounters with strangers, speeches, and trips to the grocery store\u2014these are everyday activities that my be a source of discomfort for you. Your results suggest that you might be experiencing mild to moderate social anxiety<\/b>, and we\u2019re here to help.Social anxiety can disrupt routine, bring on negative emotions, and keep you from things you love. But that doesn't mean social anxiety has to be debilitating. It doesn't have to hold you back from living a complete and fulfilling life, and you can speak to your doctor to learn more and potentially find relief.Medication, professional advice, and therapy can all be effective treatments to help manage your social anxiety symptoms. If you haven\u2019t given therapy a try, we recommend using a trusted therapy provider, like Betterhelp<\/a><\/b>.Betterhelp<\/a><\/b> is the world\u2019s largest online therapy provider and has helped over 3 million people improve their mental health and reduce their anxiety. They provide online therapy, video calls, chat sessions, and more. Just answer a few questions, and Betterhelp<\/a><\/b> will match you with a personalized provider to guide you in your journey toward a happier you.","edit_links":[{"url":"https:\/\/www.wikihow.com\/Recognize-Social-Anxiety-Disorder"},{"url":"https:\/\/www.wikihow.com\/Make-Friends-As-an-Introvert-with-Social-Anxiety"}],"link_data":[{"title":"How to Recognize Social Anxiety Disorder","id":4303001,"url":"https:\/\/www.wikihow.com\/Recognize-Social-Anxiety-Disorder","image":"\/images\/thumb\/7\/72\/Cure-Heartburn-Step-13-Version-2.jpg\/-crop-200-200-200px-Cure-Heartburn-Step-13-Version-2.jpg","alt":"How to Recognize Social Anxiety Disorder"},{"title":"How to Make Friends As an Introvert with Social Anxiety","id":13084231,"url":"https:\/\/www.wikihow.com\/Make-Friends-As-an-Introvert-with-Social-Anxiety","image":"\/images\/thumb\/4\/48\/Make-Friends-As-an-Introvert-with-Social-Anxiety-Step-15.jpg\/-crop-200-200-200px-Make-Friends-As-an-Introvert-with-Social-Anxiety-Step-15.jpg","alt":"How to Make Friends As an Introvert with Social Anxiety"}],"minimum":0},{"text":"It\u2019s possible you sometimes experience social anxiety.","meaning":"You feel nervous around new people, and speeches make your mouth go dry as the desert. But is that social anxiety, or a totally normal experience?The truth is, most people experience stress in high-pressure social situations. That feeling is natural. And in all likelihood, it\u2019s not a sign of social anxiety. Clinical disorders involve daily anxieties<\/b>, whereas social stress is about everyday, run-of-the-mill nerves<\/b>. And, while nerves aren't fun, they\u2019re just a part of being human!But if you\u2019re still curious, you can always visit your doctor. A medical professional can give you a surefire answer, and they can help you determine your next steps, too.In the meantime, wikiHow can help. If you\u2019d like to feel more comfortable and in control at your next party or gathering, read through the articles below.","edit_links":[{"url":"https:\/\/www.wikihow.com\/Go-from-Shy-to-Confident"},{"url":"https:\/\/www.wikihow.com\/Be-Social-with-People-You-Don't-Know"}],"link_data":[{"title":"The Best & Easiest Ways to Overcome Your Shyness","id":1865322,"url":"https:\/\/www.wikihow.com\/Go-from-Shy-to-Confident","image":"\/images\/thumb\/0\/03\/Go-from-Shy-to-Confident-Step-17.jpg\/-crop-200-200-200px-Go-from-Shy-to-Confident-Step-17.jpg","alt":"The Best & Easiest Ways to Overcome Your Shyness"},{"title":"How to Be Social with People You Don't Know","id":302491,"url":"https:\/\/www.wikihow.com\/Be-Social-with-People-You-Don't-Know","image":"\/images\/thumb\/3\/33\/Be-Social-with-People-You-Don%27t-Know-Step-15.jpg\/-crop-200-200-200px-Be-Social-with-People-You-Don%27t-Know-Step-15.jpg","alt":"How to Be Social with People You Don't Know"}],"minimum":0},{"text":"You probably don\u2019t have social anxiety.","meaning":"Everyone gets nervous now and then, but, by the looks of it, you\u2019re not struggling with social anxiety. You might face normal, everyday social nerves\u2014but that\u2019s just part of being human.Still, if you\u2019d like to feel more confident, comfortable, and in control at parties and gatherings, we can help. We\u2019ve got the best tips and strategies to help you curb the worst of your social stress. And, at wikiHow, we\u2019ve covered everything you need to know. Curious? Read through our articles below.","edit_links":[{"url":"https:\/\/www.wikihow.com\/Have-Fun-at-a-Party"},{"url":"https:\/\/www.wikihow.com\/Reduce-Stress-Before-Giving-a-Speech"}],"link_data":[{"title":"How to Have Fun at a Party","id":132918,"url":"https:\/\/www.wikihow.com\/Have-Fun-at-a-Party","image":"\/images\/thumb\/2\/27\/Have-Fun-at-a-Party-Step-29-Version-3.jpg\/-crop-200-200-200px-Have-Fun-at-a-Party-Step-29-Version-3.jpg","alt":"How to Have Fun at a Party"},{"title":"How to Reduce Stress Before Giving a Speech","id":480636,"url":"https:\/\/www.wikihow.com\/Reduce-Stress-Before-Giving-a-Speech","image":"\/images\/thumb\/f\/f9\/Reduce-Stress-Before-Giving-a-Speech-Step-20.jpg\/-crop-200-200-200px-Reduce-Stress-Before-Giving-a-Speech-Step-20.jpg","alt":"How to Reduce Stress Before Giving a Speech"}],"minimum":0}]" class="quiz_results_data"/>\"Which<\/picture>","alt":"Which Dating App Should I Use Quiz"},{"title":"Am I Ready For A Relationship Quiz","id":13203019,"url":"https:\/\/www.wikihow.com\/Relationships\/Am-I-Ready-For-A-Relationship-Quiz","image":"\"Am<\/picture>","alt":"Am I Ready For A Relationship Quiz"},{"title":"Am I Polyamorous Quiz","id":13363800,"url":"https:\/\/www.wikihow.com\/Relationships\/Am-I-Polyamorous-Quiz","image":"\"Am<\/picture>","alt":"Am I Polyamorous Quiz"}],"number":1},{"text":"I'm more interested in friendships and self-improvement than dating relationships.","result":"Sounds great! 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Social Anxiety Disorder (SAD), or social phobia, is one of the five major types of anxiety disorders (these also include: generalized, obsessive-compulsive, panic, and post-traumatic stress anxiety). People with SAD fear others’ scrutiny intensely. Class speeches, first dates, and even grocery store trips can be cause for panic. As you can imagine, SAD might seriously disrupt a person’s life —making it difficult for them to enjoy gatherings, visit public settings, and meet new people. This anxiety can be mild, moderate, or extreme, and women are more likely to be affected than men.

Shyness and nerves are different from a clinical social anxiety disorder . Typically, personal qualities are considered “disorders” when they affect how a person lives their life or if they invoke intense negative emotions.

Symptoms of Social Anxiety :

  • Blushing, sweating, shaking, lightheadedness, nausea, or racing heart at social gatherings.
  • Fear before social events and gatherings.
  • Fear of being watched or judged by others.
  • Fear of embarrassing oneself in front of others.
  • Fear that others will see one’s nerves and anxiety.
  • Avoidance of social situations and public places.
  • Drinking alcohol to calm one’s nerves.


Treatments usually include therapy, medication, or a combination of both . Therapy is known to help relieve symptoms of SAD; specifically, therapy empowers people to challenge negative thoughts and self-beliefs, which can be half the battle. Medications usually include SSRIs (Selective Serotonin Reuptake Inhibitors) like paroxetine (Paxil) and sertraline (Zoloft).

If you think you might be experiencing social anxiety disorder, speak to your doctor or psychologist. And know that effective formal treatments exist. In addition to seeking treatment, you may benefit from practicing some of these expert-backed tips:

  • Practice challenging negative thoughts.
  • Shift your focus away from yourself and onto others.
  • Learn to control your breathing through exercises.
  • Jump into social situations regularly.
  • Avoid caffeine.
  • Exercise.
  • Get enough sleep.

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