{
  "assessmentTests": {
    "overthinking_screener": {
      "name": "Overthinking Check-In",
      "desc": "A 24-question self-reflection across four domains: repetitive negative thinking, difficulty disengaging, rehashing and replaying, and the toll it takes on daily life.",
      "recommendation": "Your overthinking profile",
      "questions": [
        {
          "question": "Once a worry starts, it tends to loop in my head for hours rather than fading.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I catch myself thinking about the same problem over and over without getting closer to an answer.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Small mistakes I've made replay in my mind long after everyone else has forgotten them.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "My mind jumps back to a stressful thought even when I'm trying hard to focus on something else.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I notice the same worried thought resurfacing multiple times in a single day.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "When something goes wrong, I keep turning it over in my head instead of being able to move on.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Once my mind starts spiraling on a topic, it's hard to consciously switch it off.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I've lain awake at night unable to stop thinking about something, even when I'm exhausted.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Trying to distract myself from a nagging thought rarely works for long.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I find it hard to be fully present in a conversation because part of my mind is stuck on something else.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Telling myself \"stop thinking about it\" doesn't actually make the thought go away.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I need something external, a task, a person, background noise, to interrupt a thought loop once it starts.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I replay past conversations in my head, imagining what I should have said instead.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I mentally rehearse how a future conversation or event might go, again and again, before it happens.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Something I said years ago can still resurface and make me cringe as if it just happened.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I imagine multiple different \"what if\" versions of a decision I've already made.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "After an argument or awkward moment, I replay it from different angles long after it's actually over.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I rehearse responses to conversations that haven't happened yet and probably never will.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Overthinking makes it harder for me to fall asleep or stay asleep.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I've put off making a decision because I couldn't stop weighing every possible outcome.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "People close to me have noticed that I get \"stuck in my head\" more than most people seem to.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I have trouble enjoying the present moment because my mind is elsewhere.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Overthinking leaves me feeling mentally tired even when I haven't done much physically.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I've missed or misjudged something happening around me because I was lost in thought.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        }
      ],
      "dimensions": {
        "repetitive_thinking": {
          "name": "Repetitive Negative Thinking",
          "desc": "How often the same worried or negative thought resurfaces on its own, without you deciding to think about it again.",
          "high": "The same worries and replayed problems tend to circle back on their own, often multiple times a day, without resolving anything new.",
          "low": "A worry might cross your mind, but it mostly passes through once instead of circling back on its own.",
          "icon": "🔁",
          "science": "Nolen-Hoeksema, S., & Morrow, J. (1991). A prospective study of depression and posttraumatic stress symptoms after a natural disaster: The 1989 Loma Prieta earthquake. Journal of Personality and Social Psychology, 61(1), 115-121."
        },
        "difficulty_disengaging": {
          "name": "Difficulty Disengaging",
          "desc": "How hard it is to consciously stop or redirect your attention once a thought loop has already started.",
          "high": "Once a thought loop starts, willpower alone rarely stops it; you usually need something external to break the cycle.",
          "low": "You can generally notice a spiraling thought and redirect your attention away from it without much of a fight.",
          "icon": "🧠",
          "science": "Treynor, W., Gonzalez, R., & Nolen-Hoeksema, S. (2003). Rumination reconsidered: A psychometric analysis. Cognitive Therapy and Research, 27(3), 247-259."
        },
        "rehashing_replaying": {
          "name": "Rehashing & Replaying",
          "desc": "How much time your mind spends re-running past conversations and events, or pre-running future ones that haven't happened yet.",
          "high": "Past moments get replayed from different angles and future ones get rehearsed in advance, often well past the point of being useful.",
          "low": "Past conversations and future ones mostly stay where they belong, in the past or not yet happened, without much mental replay.",
          "icon": "⏪",
          "science": "Watkins, E. R. (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin, 134(2), 163-206."
        },
        "life_impact": {
          "name": "Life Impact",
          "desc": "How much repetitive thinking is affecting your sleep, your decisions, and your ability to feel present day to day.",
          "high": "Overthinking is visibly shaping your sleep, how long decisions take, and how present you feel in everyday moments.",
          "low": "Sleep, decisions, and being present in the moment don't seem to be noticeably affected by repetitive thinking.",
          "icon": "🌙",
          "science": "Meyer, T. J., Miller, M. L., Metzger, R. L., & Borkovec, T. D. (1990). Development and validation of the Penn State Worry Questionnaire. Behaviour Research and Therapy, 28(6), 487-495."
        }
      },
      "results": {
        "minimal": {
          "name": "Minimal Overthinking",
          "desc": "Your mind doesn't seem to get stuck replaying the same thought on a loop. Something stressful can cross your mind, but most of the time you process it and move on, without much of a rerun.",
          "recommendation": "Your responses suggest overthinking isn't a significant pattern for you right now. If a stressful season ever changes that, the four areas above are a good place to check back in."
        },
        "mild": {
          "name": "Mild Overthinking",
          "desc": "You've got an active inner narrator; an awkward comment or an unresolved decision can get a few extra replays before your mind lets it go. Most days it's background noise more than a real disruption.",
          "recommendation": "This is a good moment to notice which specific situations pull you into a loop, before the habit gets any stickier. A simple \"worry window\", ten set minutes, then deliberately moving on, tends to help most at this stage."
        },
        "moderate": {
          "name": "Moderate Overthinking",
          "desc": "Your mind revisits the same thoughts often enough that it's shaping your sleep, your decisions, or how present you feel day to day. This is a well-recognized pattern researchers call rumination, not a personal failing or a lack of willpower.",
          "recommendation": "Structured approaches like cognitive behavioral therapy, and rumination-focused techniques in particular, have solid evidence for loosening this kind of thought loop. A therapist familiar with rumination or chronic worry is a reasonable next step."
        },
        "high": {
          "name": "High Overthinking",
          "desc": "Repetitive thinking appears to be taking a real toll, on your sleep, your ability to decide things, and your ability to just be where you are. Psychologists describe this pattern as chronic rumination, a known, treatable pattern, not a character flaw.",
          "recommendation": "A conversation with a therapist experienced in rumination or worry-based patterns, CBT and metacognitive therapy both have strong evidence here, is a reasonable next step. You're not alone in this, and there are structured ways to quiet the loop."
        }
      }
    }
  },
  "testNames": {
    "overthinking-screener": "Overthinking Check-In"
  }
}