Hello Emma,
Overall result
Moderate anxietyYour overall anxiety level is moderate (50%). Some dimensions weigh more: targeted, preventive work is useful.
Your profile at a glance
Detailed analysis
Your worry is mild (40%). It stays manageable but can weigh on you in busy periods.
Your answers indicate present but contained manifestations on generalized worry. The moderate level typically reflects activation at times, often linked to identifiable triggers (stressful situations, relational conflicts, periods of fatigue or isolation). At this stage, the dimension is not dominant in your functioning, but it deserves observation: the main risk of the moderate level is that it worsens by accumulation. In practical terms, watching the frequency rather than the intensity of an isolated episode gives a truer picture of the trend: it is repetition, more than occasional strength, that tips the moderate toward the marked. Keeping a regular check-in (brief journal, conversation with a trusted person) can help anticipate. Identifying two or three recurring triggers and preparing a simple response in advance — a break, a call, a soothing activity — reduces the likelihood of the dimension settling in. If other dimensions evolve in parallel, this one can become more salient through cumulative effect; and if these manifestations gain ground despite your efforts, talking about it early with a professional is in no way disproportionate — it is often at this stage that support is most effective and shortest.
Recommendations
- ✓Schedule a limited "worry time" to contain your concerns.
- ✓Try slow breathing or heart coherence daily.
Your social anxiety is marked (60%). It often pushes you to avoid or to suffer around others.
Your answers describe a marked trait on social anxiety. At this level, the dimension can self-perpetuate through self-reinforcing mechanisms (avoidance, attentional focus, or rumination), whose exact form depends on the dimension concerned. This trait typically manifests in several everyday contexts, not just in exceptional situations. Understanding the self-reinforcing mechanism is often the key: for instance, avoiding a situation brings short-term relief but confirms to the brain that it was dangerous, which strengthens avoidance the next time. Spotting this kind of loop in your own daily life — without judging yourself — is already a lever for change, because you can only act on what you have first identified. It can interact with other elevated dimensions of the profile — for instance by worsening the feeling of overload or limiting available resources to cope with it. It can be useful to talk about it with a professional (psychologist, doctor) to explore in more detail what is at play and identify levers for action; structured approaches such as cognitive behavioral therapy work precisely on these chains, through small concrete and realistic steps rather than willpower alone.
Recommendations
- ✓List a hierarchy of situations and face them gradually.
- ✓CBT for social anxiety gives excellent results.
You show a few mild manifestations (40%), without a true panic disorder.
On panic attacks, this level calls for the same reading as detailed above for another dimension of the same intensity (see the analysis above).
Recommendations
- ✓Get familiar with slow abdominal breathing.
- ✓Remember that an attack, though distressing, is not dangerous.
Your health anxiety is marked (60%): checking and worry take up time and energy.
On health anxiety, this level calls for the same reading as detailed above for another dimension of the same intensity (see the analysis above).
Recommendations
- ✓Gradually reduce checking and reassurance (they fuel the anxiety).
- ✓CBT for health anxiety is effective.
You feel mild pressure (40%), rather stimulating.
On performance anxiety, this level calls for the same reading as detailed above for another dimension of the same intensity (see the analysis above).
Recommendations
- ✓Turn pressure into energy through structured preparation.
- ✓Aim for "good enough" rather than perfect.
Your physical symptoms are marked (60%): your body often stays on alert.
On physical symptoms, this level calls for the same reading as detailed above for another dimension of the same intensity (see the analysis above).
Recommendations
- ✓Regularly practice relaxation, heart coherence or yoga.
- ✓A medical opinion can rule out any organic cause and reassure you.
Your avoidance is mild (40%) and limits your life little.
On avoidance & safety behaviors, this level calls for the same reading as detailed above for another dimension of the same intensity (see the analysis above).
Recommendations
- ✓Reduce one safety behavior at a time.
- ✓Gradually face one avoided situation each week.
Your overload is marked (60%): you often feel overwhelmed and tired.
On chronic stress & overload, this level calls for the same reading as detailed above for another dimension of the same intensity (see the analysis above).
Recommendations
- ✓Lighten and delegate what you can: set priorities.
- ✓Actively protect your sleep and rest time.
Your rumination is mild (40%) and occasional.
On rumination & anticipation, this level calls for the same reading as detailed above for another dimension of the same intensity (see the analysis above).
Recommendations
- ✓Practice mindfulness to come back to the present.
- ✓Write down your thoughts to get them out of the loop.
The impact is marked (60%): sleep, concentration or relationships are affected.
On functional impact, this level calls for the same reading as detailed above for another dimension of the same intensity (see the analysis above).
Recommendations
- ✓Target the most disabling dimension first (often sleep).
- ✓Support would help limit the impact.
Profile synthesis
Your profile shows moderate manifestations. Some dimensions deserve attention without being alarming: they describe real but contained difficulties that do not yet occupy the center of your functioning. The moderate level is precisely the one where observation is most useful, because it can evolve in either direction depending on what is happening in your life. Identifying the contexts and moments where these dimensions intensify — fatigue, conflict, overload, isolation — gives you concrete levers to act early. Talking about it with a trusted person or a professional, even without urgency, can help clarify what is at play and avoid a worsening through accumulation.
How your dimensions interact
Several dimensions show simultaneously high scores (Social anxiety, Health anxiety, Physical symptoms, Chronic stress & overload, Functional impact). These dimensions do not operate in isolation: they can reinforce one another, each sustaining the others in a loop that makes the overall picture heavier than the sum of its parts. The good news about this mechanism is that it also works in reverse: targeted work on one of them, often the most accessible or the most pervasive, can have positive cascading effects on the others. It is precisely this kind of link that a professional can help untangle, to choose where to start rather than facing everything at once.
Your action plan
Right now
- →Social anxiety — List a hierarchy of situations and face them gradually.
- →Social anxiety — CBT for social anxiety gives excellent results.
- →Health anxiety — Gradually reduce checking and reassurance (they fuel the anxiety).
- →Health anxiety — CBT for health anxiety is effective.
- →Physical symptoms — Regularly practice relaxation, heart coherence or yoga.
- →Physical symptoms — A medical opinion can rule out any organic cause and reassure you.
- →Chronic stress & overload — Lighten and delegate what you can: set priorities.
- →Chronic stress & overload — Actively protect your sleep and rest time.
- →Functional impact — Target the most disabling dimension first (often sleep).
- →Functional impact — Support would help limit the impact.
In the coming weeks
- →Generalized worry — Schedule a limited "worry time" to contain your concerns.
- →Panic attacks — Get familiar with slow abdominal breathing.
- →Performance anxiety — Turn pressure into energy through structured preparation.
- →Avoidance & safety behaviors — Reduce one safety behavior at a time.
- →Rumination & anticipation — Practice mindfulness to come back to the present.
In the long run
- →Retake this test in 3 to 6 months to measure your evolution. Significant changes on elevated dimensions are often visible at this time scale.
- →If you start therapeutic work, identify together 1 or 2 priority dimensions rather than addressing everything at once — targeted work is more effective than global work.
- →Build a lasting support network: health professional (psychologist, psychiatrist, primary care doctor), close ones, possibly support groups. Solidity comes from number and complementarity.
- →Take care of physiological foundations (sleep, nutrition, physical activity): they do not cure but they strongly condition psychological availability for therapeutic work.
Resources & exercise
7-day observation journal
Each day, spot one situation where “Social anxiety” showed up. Note the automatic thought, the emotion (0–100) and what you did. Then write one more balanced, alternative reading. After 7 days, re-read your notes: the recurring patterns become visible — the first step to change them.
Support resources
If you are struggling, you are not alone. United States: call or text 988 (Suicide & Crisis Lifeline, 24/7). Elsewhere: find your local line at findahelpline.com. This report supports self-knowledge and does not replace a consultation with a psychologist or doctor.
Your answers in detail
1. I worry about many things, even minor ones.
Answer : Rarely
You answered "Rarely". Can you tell me more about when this comes up for you?
It mainly shows up in situations that matter to me, when I feel under pressure or emotionally involved.
2. Once I start, I find it hard to stop worrying.
Answer : Rarely
And how long have you noticed this?
It has been more present over the past few months, though I recognise it from before too.
3. I often anticipate the worst in situations.
Answer : Rarely
4. I worry about unlikely events.
Answer : Rarely
5. My worry feels out of proportion to the facts.
Answer : Rarely
6. I spend a lot of time imagining what could go wrong.
Answer : Rarely
7. …
The next questions (7, 8…) continue in your test. This sample only shows the beginning — the full test has 150 questions, and every answer refines your report.
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