Emotional Regulation Quiz How Well Do You Regulate Your Emotions PDF

EMOTIONAL
REGULATION QUIZ
HOW WELL DO YOU
REGULATE EMOTIONS?
Do you feel out of control when you

experience emotions?
Are you fearful of getting stuck in
them?
Or, perhaps you feel pretty neutral
most of the time and wonder why
others experience such intense
emotions?
If so, you may bene>t from learning

emotional regulation skills.
TAKE THE QUIZ
TAKE THE QUIZ
The ability to regulate emotions not only can

help keep you in balance but also leads to
getting your needs met. Emotions provide us
with information about our environment,
help us to make decisions, and guide us
towards action to meet our needs.
We need our emotions!
Emotional Dysregulation Can

Lead to Unhealthy Coping
Strategies
We also need to know how to regulate
emotions appropriate to the situation.
When emotions feel too high, emotional

dysregulation can lead to unwanted
consequences such as eating or drinking too
much, avoiding people or places, or blurting
out things you wish you hadn’t said, which
can damage interpersonal relationships.
When our emotions are too low, we may

procrastinate, lack motivation, or feel numb
or indi@erent and stop pursuing important
goals.
The emotion quiz will help you establish a

baseline measurement of how much your
emotional dysregulation is a3ecting you
today.
NOTE: This is not a diagnosis.
We encourage you to use this

assessment as your baseline. After
working with a therapist, or completing
some self-help work on your own, take
the assessment again and compare.
As you increase your skill in regulating

your emotions, your overall score will
decrease and you will feel less
overwhelmed by your emotions.
Understanding Your Scores:

Your total emotion regulation
score is: 44
**Range: 18-90.
Higher scores indicate greater difficulty with emotion

regulation. 45 is average.
There are six separate dimensions of emotion regulation

where difficulties may occur. Each of these dimensions
has been shown to play an important role in emotion
regulation and mental health. Your score on each of
these dimensions is listed below:
REVIEW YOUR QUIZ

SCORE
What is Emotional
Regulation?
Emotional regulation refers to our ability
to manage and respond to an emotional
experience.
We automatically use emotion regulation

strategies every day, though some may be
healthier than others. The ability to regulate
emotions is a core component for healthy
functioning.
Emotional regulation can be deFned as

the ability to identify, understand and
accept emotional experiences; control
impulsive behaviors when distressed;
and =exibly manage emotional
experiences as situationally appropriate
(i.e., not Hying o@ the handle at work!)
Review your test results to see which

emotional dysregulation skills to focus on.
ARE YOU AT RISK

FOR AN EATING
DISORDER?
Take our Eating Disorder
Test and 1nd out.
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FOLLOW UP TO THE
EMOTION REGULATION
QUIZ
What the Emotion

Dysregulation Test Can Tell
You
Low emotion regulation scores
(emotional dysregulation) are associated
with: addictions / substance use, eating
disorders, ADHD, anxiety, depression,
PTSD, and personality disorders.
When emotions become persistent sources

of distress or lead to self-destructive coping
behaviors, it is time to take a step back and
mindfully evaluate the manner in which you
relate to your emotions.
For example, anxiety disorders are not

simply a problem of too much anxiety;
instead, one’s strategy and capacity to
regulate one’s emotions is what contributes
to the development of an anxiety disorder.
Use the Emotional Regulation

Quiz as Baseline
Identifying and working on emotional
dysregulation is an important component to
mental health. You may also use this quiz to
track your progress in therapy.
After working with a therapist, or completing

some self-help work on your own, take the
emotion test again and compare.
This will allow you to discover how far your

personal journey has taken you. As you
increase your skill in regulating your
emotions, your overall score will
decrease and you will feel less
overwhelmed by your emotions.
Once you become more aware of how you

are currently relating to and managing your
emotions, you have the freedom to make
meaningful changes where needed. By
learning new skills and coping strategies,
you can open the door to a new way of
thinking and feeling!
Next Steps:
Read more about self-soothing strategies for
some initial tips on soothing diTcult
emotions.
Learn emotion regulation skills
Join our DBT Skills group.
Seek therapy.
Reference:
Kaufman, E. A., Xia, M., Fosco, G., Yaptangco,

M., Skidmore, C. R., & Crowell, S. E. (2015).
The diTculties in emotion regulation scale
short form (DERS-SF): Validation and
replication in adolescent and adult samples.
Journal of Psychopathology and Behavioral
Assessment, doi:10.1007/s10862-015-9529-3
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SELF-HELP GUIDES
What Is DBT Therapy And How

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How To Heal From Emotional

Abuse: The Ultimate Guide To
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What To Do When You’re Feeling

Hopeless: 6 Best Strategies
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EMOTIONAL

Do you feel out of control when you

If so, you may bene>t from learning

TAKE THE QUIZ

TAKE THE QUIZ

The ability to regulate emotions not only can

We need our emotions!

Emotional Dysregulation Can

When emotions feel too high, emotional

When our emotions are too low, we may

The emotion quiz will help you establish a

NOTE: This is not a diagnosis.

We encourage you to use this

As you increase your skill in regulating

Understanding Your Scores:

Higher scores indicate greater difficulty with emotion

There are six separate dimensions of emotion regulation

REVIEW YOUR QUIZ

We automatically use emotion regulation

Emotional regulation can be deFned as

Review your test results to see which

ARE YOU AT RISK

TAKE THE QUIZ

What the Emotion

When emotions become persistent sources

For example, anxiety disorders are not

Use the Emotional Regulation

After working with a therapist, or completing

This will allow you to discover how far your

Once you become more aware of how you

Learn emotion regulation skills

Join our DBT Skills group.

Kaufman, E. A., Xia, M., Fosco, G., Yaptangco,

What Is DBT Therapy And How

How To Heal From Emotional

What To Do When You’re Feeling

SEE MORE ON OUR BLOG

TAKE THE NEXT STEP

GET OUR NEWSLETTER

"*" indicates required Felds

TAKE A FREE SELF-HELP TEST

The self-tests and quizzes are tools to

Schedule an appointment with a

5225 Katy Fwy, Suite 103,

802 West Alabama,

SUGAR LAND LOCATION

12930 Dairy Ashford Rd.,

Call Us: 832-559-2622

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