A short, gentle reflection to help you understand where you are right now — and a personalised path forward. Takes about 7 minutes. Free, private, and yours.
~7 minutesPersonalised resultsFree & confidential
A note before you begin: This Back to You Check-In is adapted from the validated Burnout Assessment Tool (BAT) framework developed by Wilmar Schaufeli and Hans De Witte (2020), and is provided by Centre 31 for self-reflection and informational purposes only. It does not constitute a clinical diagnosis or medical advice. If you are experiencing significant distress, please reach out to Lifeline on 13 11 14, Beyond Blue on 1300 22 4636, or your GP.
STEP 1 OF 7
About your life
Let's start with a little context
Two quick questions to help personalise your results.
1.Which best describes your life situation right now?
2.How long have you been feeling this way?
STEP 2 OF 7
Your energy & connection
How depleted are you feeling?
Rate each statement 1 (rarely) to 5 (almost always).
3.At work or in daily life, I feel mentally exhausted.
RarelyAlmost always
4.Everything I do feels like an effort.
RarelyAlmost always
5.I struggle to find enthusiasm for things I used to enjoy.
RarelyAlmost always
6.I feel emotionally distant from the people and activities in my life.
RarelyAlmost always
STEP 3 OF 7
Your mind & emotions
How are your thinking and feelings?
Rate each statement 1 (rarely) to 5 (almost always).
7.I struggle to concentrate or stay focused.
RarelyAlmost always
8.I have trouble thinking clearly or remembering things.
RarelyAlmost always
9.I feel myself reacting more strongly than situations call for.
RarelyAlmost always
10.I feel emotionally raw or easily upset.
RarelyAlmost always
STEP 4 OF 7
Your hopes
A few questions about what you need
These help personalise your support journey.
11.Which area feels heaviest for you right now?
12.What does being "back to you" actually look like?
13.How much time can you realistically commit to looking after yourself each day?
14.What kind of support style suits you best?
STEP 5 OF 7
Safety check
A quick wellbeing check
We want to make sure Back to You is the right fit for where you are right now.
Sometimes when we're running really low, things can feel very dark. In the past two weeks, have you had any thoughts of harming yourself or feeling like you don't want to be here?
Please reach out for support right now 🌿
Thank you for being so honest. What you're experiencing is serious, and it deserves more than a self-paced check-in can offer. Please contact one of these services today — they are here for you, 24/7:
Lifeline: 13 11 14 (call or text)
Beyond Blue: 1300 22 4636
Suicide Call Back Service: 1300 659 467
Or contact your GP or local emergency department
When you feel ready, the Back to You Check-In will be here for you. You're welcome to come back anytime. We genuinely care about your wellbeing.
STEP 6 OF 7
Your consent
Before we share your results
Please tick each box to confirm you've read and agreed.
STEP 7 OF 7
Your details
Almost there
Pop in your details so we can send you your personalised results and follow-up support.
Please fill in all fields.
Centre 31
🌿 You're all set, friend.
Your first follow-up email from Chan will arrive shortly. In the meantime, here are your personalised results below.
0.0out of 5
Result
Your results
Your scores by area
Ready for more?
Take the next step when you're ready
You'll receive 5 free follow-up emails over the next week. If you'd like the complete program now, here's what's possible.
Already starting
Your free 5-email series
Email 1 is on its way to your inbox now. The next 4 emails follow over the coming week.
5 personalised emails
Real insights & techniques
Already on its way
Check your inbox 🌿
Ready for the full journey
Join the Back to You Framework
The complete 30-day personalised support program — daily emails + 6 in-depth modules.
Clinical disclaimer: This tool is adapted from the Burnout Assessment Tool (BAT) developed by Wilmar Schaufeli, Hans De Witte, and Steffie Desart (2020). It is provided by Centre 31 for informational and self-reflection purposes only. Scores are indicative only and are not equivalent to a clinical diagnosis. This is not a substitute for a comprehensive psychological assessment by a qualified professional. If you are experiencing severe distress or are in crisis, please contact a qualified health professional, your GP, or a crisis support line such as Lifeline on 13 11 14.
