Overthinking & Rumination Assessment
A detailed private Backing U self-assessment designed to help you reflect on repetitive thinking, replaying, worry loops, mental checking and difficulty redirecting attention. It looks across replaying conversations or past events, repeated what-if thinking about the future, difficulty making decisions because of repeated analysis, mental checking or reassurance-seeking and difficulty switching attention away from unresolved thoughts. The assessment contains 20 questions and is intended to give you a structured wellbeing snapshot, highlight the areas having the greatest effect, and provide practical recommendations for what to do next. It is not designed to diagnose a condition or replace an individual professional assessment.
The Overthinking & Rumination Assessment is a Backing U educational wellbeing and self-reflection tool. It is not a validated diagnostic instrument, does not provide a clinical diagnosis and does not replace individual assessment or advice from a qualified professional. Scores are influenced by how questions are understood and by the timeframe selected. If several items are marked N/A, the total may be lower and should be interpreted cautiously; individual responses may be more informative than the total score. If difficulties are severe, rapidly worsening, affecting basic functioning or creating safety concerns, seek appropriate professional or urgent support. External resources are provided for further reading and support only. They are operated by independent Australian or UK organisations and their inclusion does not imply endorsement of this Backing U tool.
I have noticed replaying conversations or past events.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Replaying conversations or past events has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Replaying conversations or past events has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of replaying conversations or past events.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed repeated what-if thinking about the future.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Repeated what-if thinking about the future has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Repeated what-if thinking about the future has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of repeated what-if thinking about the future.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed difficulty making decisions because of repeated analysis.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Difficulty making decisions because of repeated analysis has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Difficulty making decisions because of repeated analysis has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of difficulty making decisions because of repeated analysis.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed mental checking or reassurance-seeking.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Mental checking or reassurance-seeking has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Mental checking or reassurance-seeking has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of mental checking or reassurance-seeking.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed difficulty switching attention away from unresolved thoughts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Difficulty switching attention away from unresolved thoughts has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Difficulty switching attention away from unresolved thoughts has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of difficulty switching attention away from unresolved thoughts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Keep or share a copy of your result
You can email a copy of this result to yourself. You can separately choose whether Backing U may receive an anonymous copy of your responses and result for quality improvement and research.
The Overthinking & Rumination Assessment is a Backing U educational wellbeing and self-reflection tool. It is not a validated diagnostic instrument, does not provide a clinical diagnosis and does not replace individual assessment or advice from a qualified professional. Scores are influenced by how questions are understood and by the timeframe selected. If several items are marked N/A, the total may be lower and should be interpreted cautiously; individual responses may be more informative than the total score. If difficulties are severe, rapidly worsening, affecting basic functioning or creating safety concerns, seek appropriate professional or urgent support. External resources are provided for further reading and support only. They are operated by independent Australian or UK organisations and their inclusion does not imply endorsement of this Backing U tool.