Rate fear, avoidance, and impact in minutes. See a severity band instantly. Download your report and share with trusted support.
| Category | Trigger | Item scores (0–4) | Score % | Band |
|---|---|---|---|---|
| Situational | Elevators | 3, 3, 4, 2, 2, 2, 3, 3 | 71.8% | Severe |
| Animal-related | Spiders | 2, 2, 2, 1, 1, 1, 2, 2 | 45.4% | Moderate |
Your score converts eight symptom ratings into a single percentage. Each item is multiplied by its weight, summed, and divided by the maximum possible weighted total. The result reflects how strongly fear, avoidance, physical reactions, and life disruption show up together. Answering with your last two to four weeks in mind keeps the estimate consistent and useful for tracking. Higher scores indicate more interference and greater distress.
Weights prioritize factors that usually maintain phobic distress. Avoidance and functional impact carry higher influence because they can shrink routines, reinforce threat beliefs, and increase anticipatory worry. Physical symptoms and panic spikes matter, yet their meaning depends on frequency and context. If you report strong social support, the calculator applies a small protective adjustment, reflecting resilience without masking severe impairment. This supports comparisons across different phobia situations.
Bands translate the percentage into an easy snapshot: Minimal, Mild, Moderate, Severe, or Extreme. They are not a diagnosis, and they cannot capture every nuance, such as medical conditions, recent trauma, or unusual exposure patterns. Use the label to guide reflection, not self-judgment. If a band surprises you, review your answers and notes for consistency. Consider frequency of trigger encounters and how intense it felt overall.
Use the export tools to build a simple progress log. Save the CSV for spreadsheets, or keep the PDF as a dated report to discuss with a clinician or trusted supporter. Recheck monthly, or after completing planned exposure steps, and compare scores alongside real outcomes, like reduced avoidance or quicker recovery. Focus on trends rather than single measurements. Add short goals, like one avoided step, and review.
Consider additional help when fear blocks essential tasks, triggers frequent panic, or persists for months despite practice. Evidence-based options include cognitive behavioral therapy, graded exposure, and skills for breathing, grounding, and cognitive reframing. Some people benefit from medication decisions made with a qualified prescriber. Seek urgent care immediately if you feel unsafe, unable to cope, or at risk of harm. Bring exports to sessions for clarity.
No. It summarizes self-reported fear and impact. Only a qualified clinician can diagnose and consider medical, cultural, and situational factors.
Monthly works for most people, and weekly during active exposure practice. Retake after meaningful changes, such as starting therapy, reducing avoidance, or experiencing a major trigger event.
Avoidance and functional impairment often maintain phobias and predict daily burden. Weighting these items increases sensitivity to real-life interference, even when physical symptoms vary.
Yes. The percentage is normalized against a maximum weighted score, so you can compare different situations over time. Keep your rating time window consistent for best comparisons.
Optional fields do not affect required scoring items. They are included to improve tracking and exports. You can still generate CSV and PDF without them.
If you feel unsafe, unable to function, or at risk of harm, contact local emergency services or a trusted crisis resource right away. Severe panic with medical symptoms should also be evaluated promptly.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.