Quick scoring for fear strength and daily disruption. Export results for follow-ups. Clear bands show progress and support informed choices. Use results to start honest, gentle conversations today.
Rate each item from 0 to 4. Use the criteria checks to match common screening logic.
Sample entries show how scoring maps to severity. These are illustrative only.
| Example | Trigger | Total Score | Percent | Severity | Criteria Met | Screen Result |
|---|---|---|---|---|---|---|
| A | Dogs | 8 | 20.0% | Minimal | No | Negative |
| B | Elevators | 18 | 45.0% | Mild | Mixed | Negative |
| C | Needles | 26 | 65.0% | Moderate | Yes | Positive |
| D | Flying | 34 | 85.0% | Severe | Yes | Positive |
Each item uses a 0–4 scale, producing a 0–40 total. Higher values indicate stronger fear and more avoidance. Tracking item changes can show whether intensity is falling, whether avoidance is shrinking, or whether impairment is improving. In practical monitoring, a two‑point drop on one item is often more meaningful than a tiny percent change.
Percent is computed as Total ÷ 40 × 100. Minimal (0–9) typically reflects mild triggers with little interference. Mild (10–19) suggests noticeable distress with partial avoidance. Moderate (20–29) often aligns with repeated avoidance and measurable disruption. Severe (30–40) commonly signals broad limitation and high physiological activation.
The criteria boxes represent common screening features: persistence for at least six months, fear out of proportion, avoidance or endurance with intense distress, and significant impairment. The calculator flags a rules‑based positive screen only when score is 20 or above and all criteria are checked. This combination reduces false alarms while highlighting high‑impact patterns.
Item breakdown supports targeted goals. For example, if physical symptoms score 4 but catastrophic thoughts score 1, breathing and interoceptive practice may help. If avoidance scores 4 with frequent triggers, graded exposure planning becomes central. Comparing two results over time can reveal which domain changes first and which needs extra support.
In the example table, a score of 8 maps to 20% and Minimal, reflecting limited distress. A score of 18 maps to 45% and Mild, showing moderate discomfort without full impairment. A score of 26 maps to 65% and Moderate, where avoidance and distress are likely consistent. A score of 34 maps to 85% and Severe, commonly affecting multiple life areas.
Use results to guide reflection, not to self‑diagnose. If you screen positive or feel stuck, consider evidence‑based options such as exposure therapy, cognitive restructuring, and skills for panic symptoms. Bring exports to a clinician to discuss triggers, safety behaviors, and functional impact. If fear creates immediate safety risks, seek urgent local help. For reliable trends, repeat weekly under similar conditions, note major life events, and record coping strategies used.
No. It is a structured self-check that summarizes distress, avoidance, and impact. Only a qualified professional can diagnose after a full assessment.
Weekly or every two weeks works for most people. Use similar conditions each time and record major changes like travel, illness, or therapy sessions.
It means your score is at least 20 and all key criteria are checked. This suggests higher likelihood of significant phobic impact and supports seeking professional guidance.
Yes. CSV helps detailed review, and PDF is easy to share. Bring the trigger description, item breakdown, and any notes about coping behaviors.
The breakdown shows what drives the total. You can focus on avoidance, body symptoms, thoughts, or daily disruption instead of guessing where to start.
Evidence-based options include gradual exposure, cognitive techniques, and skills for panic symptoms. If fear limits essential life areas or feels unsafe, seek urgent local help.
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.