How Good Am I at Regulating My Emotions?

Take this quiz to find out!

When someone struggles with emotional dysregulation, this means that they have trouble managing or regulating their emotions. Emotional dysregulation is a common symptom of many different mental health conditions.

If you think you might be dealing with emotional dysregulation, you’re in the right place. This quiz can help you make sense of your symptoms, plus guide you toward next steps.

Disclaimer: This quiz is not meant to be a diagnostic tool and shouldn’t be used as one. If you suspect that you’re dealing with a mental health condition associated with emotional dysregulation, see a licensed mental health professional to address your concerns.

An illustration of an outline of a woman with colorful broken pieces in her chest area.

Quizzes Are More Fun With Friends

Share this quiz with your friends and compare results.

Questions Overview

1. I seem to get overwhelmed more easily than other people do
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
2. I often lose my temper and say things I regret.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
3. I’m good at calming myself down when I’m anxious.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
4. My moods are unpredictable, and they shift more easily than other people’s do.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
5. I can easily cheer myself up when I get sad.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
6. Negative feedback from people doesn’t bother me that much.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
7. I always keep my cool when dealing with stressful situations.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
8. My emotions are really confusing to me.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
9. When I’m upset, I feel like I can’t be productive or get things done.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
10. When I’m in a bad mood, I can’t pull myself out of it the way others can.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
11. My emotions feel super intense and out of my control.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
12. I try my best to notice and accept all my emotions, even the negative ones.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
13. I ruminate and worry a lot more than other people do.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
14. I think that I’m good at dealing with unexpected challenges.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree
15. I stay in the moment, and I don’t usually stress about the future or the past.
  1. Strongly agree
  2. Slightly agree
  3. Slightly disagree
  4. Strongly disagree

More Quizzes

Did you like this quiz?

What is Emotional Dysregulation?

If someone struggles with emotional dysregulation, this means that they have a hard time managing their feelings and emotions. Their emotional reactions to situations may seem very intense or out of proportion, which can cause difficulties in their lives and relationships. Here are some examples of what emotional dysregulation can look like:[1]

  • Being easily overwhelmed.
  • Having an extra hard time dealing with stress.
  • Getting easily frustrated by small inconveniences.
  • Being prone to losing your temper over little things.
  • Feeling stuck or unable to pull yourself out of a bad mood.
  • Intense mood swings or emotional outbursts.
  • Mania, hypomania, or impulsive behavior.
  • High levels of anxiety and/or depression.
  • Having issues with your daily life and/or long-term goals due to your emotions.[2]

What causes emotional dysregulation?
Emotional dysregulation can be a symptom of certain mental health conditions, and it also tends to be more common in people who are neurodivergent. In addition, those who experience emotional dysregulation often have more than one condition that contributes to this symptom. Mental health conditions associated with emotional dysregulation include:

  • Attention-deficit/hyperactivity disorder (ADHD)
  • Autism spectrum disorder
  • Bipolar disorder
  • Borderline personality disorder
  • Depression
  • Anxiety disorders
  • Post-traumatic stress disorder (PTSD)
  • Impulse control and conduct disorders[3]

How do you treat emotional dysregulation?

  • Psychotherapy: One of the most effective treatments for emotional dysregulation is dialectical behavior therapy (DBT). This type of therapy helps you understand your emotions while also teaching you strategies to regulate them and build tolerance against unpleasant feelings.[4]
  • Medications: Since emotional dysregulation is a symptom of various mental health conditions, the medications used to treat these conditions may help. For example, if your emotional dysregulation is a result of depression, you may be prescribed an antidepressant, or if it’s due to ADHD, you may be prescribed an ADHD medication.[5]
  • Coping strategies: Certain lifestyle changes like practicing mindfulness or exercising regularly, can help you manage your emotions better. Mindfulness can help you stay in the present moment and let go of negative or distressing feelings, and exercise is a healthy way to use up excess energy and boost your mood.[6]

Want to learn more?

You Might Also Like

Medical Disclaimer

Any medically related content, whether User Content or otherwise found on the Service, is not intended to be medical advice or instructions for medical diagnosis or treatment, and no physician-patient or psychotherapist-patient relationship is, or is intended to be, created.

Read More...

References

  1. ↑ https://my.clevelandclinic.org/health/symptoms/25065-emotional-dysregulation
  2. ↑ https://psychcentral.com/blog/what-is-affect-or-emotion-dysregulation#signs
  3. ↑ https://my.clevelandclinic.org/health/symptoms/25065-emotional-dysregulation
  4. ↑ https://psychcentral.com/blog/what-is-affect-or-emotion-dysregulation#treatment
  5. ↑ https://my.clevelandclinic.org/health/symptoms/25065-emotional-dysregulation
  6. ↑ https://psychcentral.com/blog/what-is-affect-or-emotion-dysregulation#regulation-tips