Social Anxiety Test (SPIN)

What it measures

This self-check uses the Social Phobia Inventory (SPIN), a 17-item questionnaire developed by Connor and colleagues in 2000 to screen for and measure the severity of social anxiety disorder (social phobia). It covers three dimensions: fear of social situations and scrutiny, avoidance of those situations, and physiological symptoms such as blushing, sweating, and palpitations. Scores range from 0 to 68; a score of 19 or above is the validated cut-off that distinguishes people with social anxiety disorder from those without.

How it works

You rate 17 statements about the past week on a five-point scale from "Not at all" (0) to "Extremely" (4). Your answers are summed into a total score out of 68 and placed into one of five severity bands — from little or no anxiety through to very severe — with tailored guidance for each. The whole check takes around three to five minutes.

Tips for an accurate result

• 1Avoidance keeps anxiety alive — The more you avoid feared situations, the more frightening they become over time. Gradually facing situations, rather than sidestepping them, is the cornerstone of CBT for social anxiety.
• 2Slow breathing interrupts the anxiety cycle — When you notice your heart racing or breathing quickening before a social situation, try breathing in for four counts and out for six. This activates the body's calming response.
• 3Challenge the spotlight effect — People are far less focused on you than anxiety tells you they are. Most people are mainly thinking about themselves. Experimenting with this — noticing how little attention others pay — can gradually shift the belief.
• 4Prepare without over-rehearsing — A little preparation (knowing what you want to say) can help, but rehearsing conversations obsessively often makes anxiety worse. Aim for enough preparation to feel grounded, then let go.
• 5Retake after any significant change — Social anxiety can fluctuate with life circumstances, stress, and treatment. Retaking this check after a few months — or after starting therapy or medication — can help you track progress.