This post contains Hikikomori test to help you assess if Hikikomori syndrome is a problem for you.
What Is Hikikomori?
Hikikomori is an almost complete withdrawal from social interaction that was first seen in Japan, but is becoming a psychological syndrome worldwide.
The term social withdrawal, or shakaiteki hikikomori, as it is translated into Japanese, is not included in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision (DSM-5-TR), used by mental health professionals.
Instead, it’s viewed as a distinct phenomenon or syndrome.
Hikikomori Test
The following questions represent common signs of Hikikomori as by a Japanese expert group (*):
#1. Are you spending most of the time at home?
#2. Do you feel no interest in going to school or work?
#3. Do you have no close relationships (e.g., friendships)?
#4. Have you been in withdrawal for more than 6 months?
#5. Do you often experience strong fear of other people that has been exacerbated by the state of withdrawal?
#6. Do you often experience violent outbursts or find yourself constantly irritated?
#7. Do you often experience insomnia or a tendency to stay up at night and sleep during the day?
#8. Are you experiencing regression or “reversion to childhood” where you find yourself relying on others?
#9. Do you often experience feelings of depression and despair?
We will not sell your information. All results are kept confidential.
This quiz is for informational purposes only. It is not meant as a diagnostic or assessment tool.
Results
The questions above represent common signs of Hikikomori syndrome as defined by experts. If you answered yes to most of these questions, then you may be experiencing Hikikomori syndrome.
How to Recover from Hikikomori Syndrome?
1. Create a Supportive Environment
Family members should be supportive and patient, understanding the challenges and providing encouragement without pressure.
Joining support groups with others who have similar experiences can reduce feelings of isolation and provide mutual encouragement.
2. Gradual Exposure
Begin with small, manageable steps to re-engage with the outside world, such as going for short walks or interacting with one trusted person.
Gradually increase the complexity and duration of social interactions as comfort levels improve.
3. Develop Daily Routines
Establish a daily routine that includes time for self-care, hobbies, and gradually increasing social activities.
Maintain consistency to create a sense of normalcy and predictability.
4. Focus on Hobbies and Interests
Encourage participation in hobbies or activities that the individual finds enjoyable and fulfilling.
Learning new skills or revisiting old hobbies can boost self-esteem and provide a sense of accomplishment.
5. Online Communities
Begin with online interactions in communities related to the individual’s interests. This can be a less intimidating way to start socializing.
Gradually transition from online to offline interactions as confidence builds.
6. Address Underlying Issues
Address any coexisting mental health conditions such as depression, anxiety, or social phobia with appropriate treatment.
Work through any past trauma or current stressors that may be contributing to the withdrawal.
7. Healthy Lifestyle Choices
Regular physical activity can improve mood and reduce anxiety.
Eating a balanced diet supports overall mental health.
Establish a healthy sleep routine to ensure adequate rest.
8. Build Social Skills
Work with a therapist or coach to develop social skills and improve confidence in social settings.
Practice these skills in low-pressure environments.
9. Patience and Compassion
Encourage self-compassion and understanding that recovery is a gradual process with ups and downs.
Both the individual and their support network need to be patient, recognizing that change takes time.
FREE Hikikomori Worksheets
- Avoidance Worksheets Download PDF
- Depression Worksheets Download PDF
- Depression – List of Pleasant Activities Download PDF
- Find Your Purpose Worksheets Download PDF
Resources
- Portions of this article were adapted from the book Hikikomori: Adolescence Without End, © 2013 by Tamaki Saitō. All rights reserved.
- Frontiers | Social Withdrawal (Hikikomori) Conditions in China: A Cross-Sectional Online Survey (frontiersin.org)
- Frontiers | Family Features of Social Withdrawal Syndrome (Hikikomori) (frontiersin.org)
- Social Withdrawal and Mental Health: An Interdisciplinary Approach | IntechOpen
- Social Withdrawal in Childhood – PMC (nih.gov)
- Social withdrawal in major depressive disorder: a case-control study of hikikomori in japan – PubMed (nih.gov)
- Social Withdrawal – an overview | ScienceDirect Topics
- Social isolation, loneliness, and all-cause mortality in older men and women | PNAS
- A Prospective Study of Social Isolation, Loneliness, and Mortality in Finland – PMC (nih.gov)
- The risks of social isolation (apa.org)
- Frontiers | Hikikomori Is Most Associated With Interpersonal Relationships, Followed by Suicide Risks: A Secondary Analysis of a National Cross-Sectional Study (frontiersin.org)
- Hikikomori, A Japanese Culture-Bound Syndrome of Social Withdrawal? A Proposal for DSM-V – PMC (nih.gov)
