About This Assessment

This assessment is based on findings from the study “A Randomized Trial of Acceptance and Commitment Therapy and Traditional Cognitive‑Behavioral Therapy Self‑Help Books for Social Anxiety” (Krat et al., 2020).

The study evaluated the effectiveness of two self-help approaches for social anxiety:

Acceptance and Commitment Therapy (ACT): Focuses on mindfulness, acceptance of anxious thoughts, and living in alignment with personal values.
Cognitive Behavioral Therapy (CBT): Focuses on identifying and challenging negative thoughts and gradually facing feared social situations.

Participants were college students with social anxiety who used one of the two self-help books over eight weeks. Both groups showed significant improvements in:

Social anxiety symptoms
General well-being
Social functioning

The assessment you are using is designed to help you:

Identify your level of social anxiety
Receive personalized recommendations based on your score
Choose between ACT or CBT self-help strategies

Research showed that both ACT and CBT were effective, with ACT showing slightly greater improvement in overall well-being. The choice between them can be based on your personal preferences and goals.

Social Anxiety Self-Help Tool

Social Anxiety Self-Help Assessment

This self-help tool is based on research comparing Acceptance and Commitment Therapy (ACT) and traditional Cognitive Behavioral Therapy (CBT) for social anxiety. It is designed to help you reflect on your experiences and guide you toward effective self-help strategies.

Step 1: Self-Assessment

Rate each item from 0 (Not at all) to 3 (Very much):

1. I avoid social situations because I fear being judged.

2. I often feel anxious before or during social interactions.

3. I believe others are constantly evaluating me negatively.

4. I avoid eye contact or speaking in groups.

5. I feel distressed thinking about upcoming social events.

Step 2: Choose Your Therapy Path

CBT: Focuses on identifying and changing negative thoughts and gradually facing feared situations.

ACT: Emphasizes accepting anxious thoughts, mindfulness, and living according to your values.

Step 3: Your Self-Help Plan ()

Step 4: Weekly Progress Tracker

Week #:

What did you practice this week?

How did you feel before and after?

Saved Progress

Disclaimer

Not a Diagnostic Tool: This self-assessment is for informational and educational purposes only. It is not intended to diagnose, treat, or cure any mental health condition.

No Substitute for Professional Help: This tool does not replace professional medical or psychological advice. If you are experiencing significant distress, please consult a licensed mental health professional.

Data Privacy: Your responses are stored locally on your device using your browser’s local storage. No data is transmitted or stored externally. Please ensure your device is secure.

Use at Your Own Risk: By using this tool, you accept full responsibility for any outcomes. The creators are not liable for any consequences resulting from its use.

Emergency Situations: If you are in crisis or experiencing thoughts of self-harm or suicide, seek immediate help from a mental health professional or contact emergency services.

General Guidance Only: The strategies provided are based on evidence-informed practices from Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT), but may not be suitable for everyone.