Estimate your social anxiety (self‑reflection)
Move each slider from 1 (very low) to 10 (very high). Then calculate a 0–100 estimate and get simple next steps. This is not a diagnosis — it’s a pattern check.
Social Anxiety Estimator
A quick, non‑clinical self‑reflection tool. Rate common social anxiety signals—worry, avoidance, physical symptoms, self‑consciousness, fear of judgment, and recovery time—then get a simple 0–100 estimate with practical next steps.
⏱️~45 seconds
📊0–100 estimate + interpretation
🧠Pattern-based (not diagnosis)
💾Save results locally (optional)
📚 How it works
Social Anxiety Estimator: a practical 0–100 snapshot
Social anxiety is a common human experience: the nervous system treats social evaluation as “high stakes,” which can create worry before events, tension during them, and replay afterward. This calculator is designed as a self‑reflection snapshot, not a diagnosis. It helps you name patterns like avoidance, fear of judgment, physical symptoms, and “post‑event rumination,” then converts them into a single 0–100 estimate.
What the sliders represent
- Anticipatory worry: how much you worry before social situations (planning, “what if” loops).
- Avoidance: how often you skip, delay, or escape social moments (this usually has the biggest impact).
- Physical symptoms: sweating, shaky voice, blushing, nausea, racing heart, or “freeze” sensations.
- Self‑consciousness: how “on stage” you feel and how much you monitor yourself.
- Fear of judgment: how strongly you expect criticism, embarrassment, or rejection.
- Recovery time: how long it takes to settle afterward (replaying, rumination, feeling drained).
The scoring formula (weighted on purpose)
Each slider is rated from 1 (very low) to 10 (very high). We compute a weighted average because some patterns tend to drive the most life impact. Avoidance is weighted higher because it shrinks your opportunities (and often reinforces fear). Fear of judgment and anticipatory worry are next because they tend to power the whole cycle.
- Avoidance: 26%
- Fear of judgment: 20%
- Anticipatory worry: 18%
- Self‑consciousness: 14%
- Physical symptoms: 12%
- Recovery time: 10%
The weighted average lives on a 1–10 scale. We then convert it to a 0–100 score: Score = round( ((WeightedAverage − 1) / 9) × 100 ).
Examples
Example A: Worry 4, Avoidance 3, Physical 4, Self‑con 5, Judgment 4, Recovery 3 → ~32/100 (Mild).
Example B: Worry 7, Avoidance 8, Physical 6, Self‑con 7, Judgment 8, Recovery 6 → ~70/100 (Moderate).
Example C: Mostly 9s → ~86/100 (High).
FAQs
- Is this a diagnosis?
No. It’s an educational self‑reflection estimator.
- Introversion vs social anxiety?
Introversion = energy preference. Social anxiety = fear/avoidance of judgment. They can overlap, but they’re not the same.
- When should I seek help?
If anxiety limits work, relationships, or things you value, a professional can help.
- Can my score change?
Yes—sleep, stress, and recent experiences shift it. Trends matter more than one reading.
🧪 Formula + transparency
Exactly what’s calculated (and why)
This calculator applies a weighted average to your 1–10 ratings and normalizes the result to a 0–100 scale.
Steps
- WeightedAverage = Σ(value × weight)
- Score = round(((WeightedAverage − 1) / 9) × 100)
- Band = Low / Mild / Moderate / High
Reminder: educational self‑reflection only. If you’re worried about your mental health, a qualified professional can help you interpret what you’re experiencing.
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🛡️ Safety
Use this responsibly
A score is a snapshot, not an identity. Use it to notice trends, choose small experiments, and start helpful conversations.
- Pick a timeframe and answer consistently.
- Choose one slider to improve by 1 point (especially avoidance).
- Re‑check weekly and celebrate direction over perfection.
MaximCalculator builds fast, human-friendly tools. Always treat results as educational self‑reflection and double‑check important decisions with qualified professionals.