Agoraphobia Test: Understanding Your Safety Zones & Anxiety Triggers

It often starts with a single "no." You skip the concert because the crowd feels too unpredictable. Then, you avoid the highway because there’s no place to pull over. Slowly, almost invisibly, the boundaries of your life begin to tighten, until you realize that your "safety zone" has become the only place you feel okay.

If you have ever stood in a supermarket aisle fighting the urge to run, or scanned a room for the nearest exit before you even said hello, you are not "crazy"—you are exhausted. This Agoraphobia Test is designed to help you pause and look at these patterns without judgment. It is not a diagnostic tool, but a mirror to help you see how much space anxiety is currently taking up in your life.

How can this Agoraphobia Test help you?

This assessment is designed to move you from a state of vague overwhelm to clear understanding. By breaking down your reactions, we can help you identify:

• Hidden Avoidance Patterns: Identifying the subtle "micro-avoidances" (like sitting near the door) that keep anxiety alive.
• Validation of Struggle: Confirming that your physical symptoms—the racing heart, the dizziness—are real responses to perceived danger, not a character flaw.
• The "Fear of Fear": Distinguishing between being afraid of a place and being afraid of panicking in that place.

What is the Agoraphobia Test about?

Agoraphobia is often misunderstood as simply a "fear of open spaces." In reality, it is more accurately described as a fear of being in situations where escape might be difficult or help might not be available if you panic.

This test helps you answer the questions you might be quietly asking yourself:

• "Why do I feel safer when someone else is with me?"
• "Is it normal to plan my entire day around avoiding bridges or tunnels?"
• "Have I lost my independence, or am I just being careful?"

How is this test designed?

Theory and measurement foundations

This screener is based on criteria outlined in major psychological frameworks, including the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders). It mirrors the logic of clinical severity measures by assessing both the frequency of avoidance and the intensity of distress.

Which dimensions does this test look at?

Instead of measuring a dozen abstract traits, this test focuses on one core continuum:

• Agoraphobic Avoidance & Distress: This single dimension aggregates your responses across the five classic trigger zones: public transport, open spaces, enclosed shops/theaters, lines/crowds, and being outside alone.

How does this test work in practice?

Number of items and approximate time

The test consists of 12 questions and takes approximately 2–3 minutes to complete.

How to answer

Tip: Try not to overthink your responses. Answer based on how you have felt in the past month. If you aren't sure, ask yourself: "If I had to go do this activity right now, alone, how much would I want to avoid it?"

How do we calculate your results?We use a summative scoring method where every answer contributes to a total "severity score." This score is then mapped against standard severity bands to give you a clear picture of where you stand.

Who is this test for?

This test is especially helpful if you:

• Find yourself making excuses to avoid social events or errands.
• Feel a "rush of doom" when you feel trapped in a line or traffic.
• Rely heavily on a "safe person" (partner or friend) to leave the house.

Please consider seeking professional help instead if:

• You are currently unable to leave your home at all (housebound).
• You are experiencing panic attacks that feel physically dangerous or uncontrollable.
• You are having thoughts of self-harm.

What will you see in your results? (Preview)

We don't just give you a number; we provide a narrative that explains why your brain is reacting this way. Your result will classify your current experience into one of three authoritative categories:

1. Minimal to Mild Symptoms
   • The Cautious Planner: You might prefer easy exits and low-stress environments, but avoidance does not yet rule your decisions. You are the driver of your life, even if you are driving carefully.
2. Moderate Agoraphobia
   • The Conflicted Traveler: Anxiety has become a barrier. You likely endure necessary tasks with "white-knuckle" tension or have specific "no-go" zones (like planes or elevators).
3. Severe Agoraphobia
   • The Safe-Zone Guardian: Your life is heavily restricted by the need for safety. You may have a very small geographic radius where you feel okay, and leaving it requires immense effort or is impossible alone.

Each result page also includes specific Strengths (like resilience and resourcefulness), common Pitfalls (like relying on safety crutches), and actionable Next Steps.

What can you do with your results?

Treat the result as a mirror, not a verdict

A "High" score does not mean you are broken; it means your brain is working overtime to protect you. This test is a snapshot of now, not a prediction of forever.

Small actions and longer-term directions

Whether you score mild or severe, we provide steps you can take immediately—from "waiting 10 minutes before fleeing" to finding an exposure therapy specialist.

References & further reading

• National Institute of Mental Health (NIMH) – Agoraphobia Statistics and Info
  https://www.nimh.nih.gov/health/statistics/agoraphobia
• Mayo Clinic – Agoraphobia Symptoms & Causes
  https://www.mayoclinic.org/diseases-conditions/agoraphobia/symptoms-causes/syc-20355987
• Cleveland Clinic – Agoraphobia Overview
  https://my.clevelandclinic.org/health/diseases/15769-agoraphobia

Disclaimer

IMPORTANT: This online test is for educational and self-exploration purposes only. It is not a diagnostic tool and does not replace a professional evaluation by a qualified mental health provider.
Agoraphobia and panic disorders are complex conditions that often require clinical intervention. If your results indicate moderate to severe symptoms, or if anxiety is significantly interfering with your daily life, please consult a licensed psychologist, psychiatrist, or therapist. If you are in crisis, please contact your local emergency services immediately.