Do I overthink? A 3-minute overthinking self-check

Overthinking means going over the same thoughts again and again without getting anywhere: replaying a conversation, picturing the worst, or turning a small decision into a long debate. Everyone does it sometimes. It becomes a problem when it takes up a lot of your time, keeps you awake or stops you enjoying your day.

The 10 questions ask about the past month:

• replaying conversations and past mistakes;
• going round in circles on a problem, and finding small decisions hard;
• imagining the worst possible outcome;
• asking others for reassurance about the same worry;
• reading hidden meanings into short replies, or into messages that were seen but not answered;
• thoughts that keep you awake, or make it hard to enjoy what you are doing;
• how easily you can shift your attention when you notice you are going round in circles.

Worrying about the past or the future, fearing the worst and not being able to sleep are also common signs of anxiety¹.

Each question scores from 0 (“Rarely or never”) to 3 (“Almost always”). Question 10 is scored the other way round, because being able to shift your attention is a strength: there, “Almost always” scores 0 and “Rarely or never” scores 3. The total runs from 0 to 30, and a higher total means more overthinking.

There are no trick questions and no right answers. Think of a typical week in the past month, not your best or worst day. If anything here upsets you, the “Need help now?” link on this page is always one tap away.

Your result describes a habit of thinking, not who you are. Overthinking is not a diagnosis, and this self-check cannot diagnose any condition: only a qualified professional can assess what is going on.

• Your mind settles fairly easily: overthinking doesn't seem to take over your days. Everyone overthinks sometimes, especially under stress.
• Overthinking shows up regularly: it takes a fair share of your time. Simple self-help often makes a difference.
• Overthinking is taking a lot of your time and energy: constant overthinking can be part of anxiety or low mood.

Anxiety disorders and depression are common, and effective treatment options exist². If your result is high and you are 18 or over, the anxiety self-check (GAD-7) can help you look more closely. The GAD-7 is a brief seven-question anxiety questionnaire developed with adults³, and its English version has been tested with university students in Bangladesh⁴. If you are under 18, talk to a parent, guardian, teacher or another adult you trust about your result instead.

Overthinking is a habit, and habits can change with practice. Try one or two of these for two weeks. For a fuller picture, read why overthinking happens and how to stop the loop.

• Keep a short “worry time”. Pick about 15 minutes at the same time each day. When a worry comes up at other times, note it down and come back to it then.
• Write it down. Thoughts on paper are easier to look at, and easier to put aside.
• Ask: “What is one step I can take now?” If there is a step, take it. If there isn't, it is a worry, not a problem to solve tonight.
• Notice the loop, then move your attention. Name it (“I'm going round in circles again”), then turn to something that keeps your hands or senses busy: a walk, a chore, music or a chat with someone.
• Delay reassurance and checking. When you want to ask the same question again, or check whether a message was seen, wait a little longer each time and notice what happens to the worry.
• Protect your sleep. The NHS suggests regular sleep hours, relaxing before bed and, if worries keep you awake, writing them down before bedtime⁵. See also our tips for better sleep.
• Talk to someone you trust. A worry often feels smaller once it is said out loud.

Many people find that talking to someone and practical self-help make worry easier to manage¹.

Talk to a qualified professional, such as a BMDC-registered psychiatrist or a clinical psychologist, if overthinking comes with constant worry, panic attacks, low mood or sleep problems for more than two weeks, or if it stops you from studying or working. A professional can help you understand what is behind the overthinking and learn practical ways to manage it. Care is available in private practice and at public hospitals.

If you are under 18, please share how you feel with a parent, guardian, teacher or another adult you trust. A parent or guardian can book an appointment for you.

The team at Dr. MR Siddique Psychiatry Centre wrote this quiz to help you notice a habit that many people share. “Overthinking” is not a diagnosis, and this quiz is not a validated test. The questions are in our own words; they are not copied or translated from any published questionnaire. Use it to notice patterns and to start a conversation, with someone you trust or with a professional.

The sources below explain worry, anxiety and sleep. Some are written for readers in the UK, but the advice applies everywhere.