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.

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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

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  • Next Steps:<\/b> Emotional dysregulation can be a symptom of super common mental health conditions like attention deficit hyperactivity disorder (ADHD), anxiety, and. depression.<\/li>
  • These types of conditions are diagnosed by a doctor or mental health professional, so it\u2019s a good idea to schedule an appointment with one. They\u2019ll be able to assess your symptoms and help you come up with a treatment plan. In less common cases, emotional dysregulation can also be caused by things like borderline personality disorder (BPD), bipolar disorder, autism spectrum disorder, and post-traumatic stress disorder (PTSD), which a doctor or mental health professional can also be very helpful in treating.<\/li>
  • Living with emotional dysregulation can be very tough, and it takes a lot of courage to seek out help. We\u2019re proud of you for taking this quiz and prioritizing your mental health!<\/li>
  • If you\u2019re feeling overwhelmed with your emotional dysregulation symptoms, you\u2019re not alone. Hang in there\u2014there are effective treatments available, and you will<\/i> get through this!<\/li><\/ul>","edit_links":[{"url":"https:\/\/www.wikihow.com\/Gain-Control-of-Your-Emotions"},{"url":"https:\/\/www.wikihow.com\/Overcome-Emotional-Sensitivity"}],"link_data":[{"title":"How to Gain Control of Your Emotions","id":35336,"url":"https:\/\/www.wikihow.com\/Gain-Control-of-Your-Emotions","relUrl":"\/Gain-Control-of-Your-Emotions","image":"\/images\/thumb\/9\/94\/Gain-Control-of-Your-Emotions-Step-30-Version-2.jpg\/-crop-200-200-200px-Gain-Control-of-Your-Emotions-Step-30-Version-2.jpg","alt":"How to Gain Control of Your Emotions"},{"title":"How to Overcome Emotional Sensitivity","id":1287098,"url":"https:\/\/www.wikihow.com\/Overcome-Emotional-Sensitivity","relUrl":"\/Overcome-Emotional-Sensitivity","image":"\/images\/thumb\/8\/8d\/Overcome-Emotional-Sensitivity-Step-21-Version-4.jpg\/-crop-200-200-200px-Overcome-Emotional-Sensitivity-Step-21-Version-4.jpg","alt":"How to Overcome Emotional Sensitivity"}],"minimum":0,"image":"","image_url":""},{"number":2,"text":"You might struggle with emotional dysregulation.","meaning":"Based on your answers, it seems like you show some signs of emotional dysregulation, but they\u2019re a little less severe or frequent. It\u2019s possible that you\u2019re dealing with emotional dysregulation, but you might just be someone who feels things very deeply.
    • Next steps:<\/b> It\u2019s a good idea to schedule an appointment with a doctor or mental health professional. They\u2019ll be able to assess the situation and help you figure out if you\u2019re actually dealing with this symptom, so you can take any necessary next steps.<\/li>
    • Living with emotional dysregulation can be tough, and it takes a lot of courage to seek out help. We\u2019re proud of you for taking this quiz and prioritizing your mental health!<\/li><\/ul>","edit_links":[{"url":"https:\/\/www.wikihow.com\/Gain-Control-of-Your-Emotions"},{"url":"https:\/\/www.wikihow.com\/Overcome-Emotional-Sensitivity"}],"link_data":[{"title":"How to Gain Control of Your Emotions","id":35336,"url":"https:\/\/www.wikihow.com\/Gain-Control-of-Your-Emotions","relUrl":"\/Gain-Control-of-Your-Emotions","image":"\/images\/thumb\/9\/94\/Gain-Control-of-Your-Emotions-Step-30-Version-2.jpg\/-crop-200-200-200px-Gain-Control-of-Your-Emotions-Step-30-Version-2.jpg","alt":"How to Gain Control of Your Emotions"},{"title":"How to Overcome Emotional Sensitivity","id":1287098,"url":"https:\/\/www.wikihow.com\/Overcome-Emotional-Sensitivity","relUrl":"\/Overcome-Emotional-Sensitivity","image":"\/images\/thumb\/8\/8d\/Overcome-Emotional-Sensitivity-Step-21-Version-4.jpg\/-crop-200-200-200px-Overcome-Emotional-Sensitivity-Step-21-Version-4.jpg","alt":"How to Overcome Emotional Sensitivity"}],"minimum":0,"image":"","image_url":""},{"number":3,"text":"It\u2019s unlikely that you struggle with emotional dysregulation.","meaning":"Based on your answers, it seems like you might have trouble managing your emotions from time to time, but this doesn\u2019t happen on a regular basis, and it doesn\u2019t really affect your daily life. With this in mind, it seems pretty unlikely that you\u2019re dealing with emotional dysregulation.
      • For example, you might get overwhelmed or lose your temper when you\u2019re dealing with an excessively stressful situation, but you\u2019re pretty good at keeping your emotions in check when dealing with smaller inconveniences or annoyances.<\/li>
      • Regardless, the fact that you took this quiz shows that you take your mental health seriously, and we think that\u2019s amazing! Keeping a close eye on your feelings and emotions can help you catch mental health issues early on, so it\u2019s a great habit to have.<\/li>
      • Not sure if this is the right result?<\/b> At the end of the day, you know your mind best. If you still think you\u2019re struggling with emotional dysregulation, don\u2019t hesitate to schedule an appointment with a mental health professional. They\u2019ll be able to assess you and recommend any treatments that may be necessary!<\/li><\/ul>","edit_links":[{"url":"https:\/\/www.wikihow.com\/Gain-Control-of-Your-Emotions"},{"url":"https:\/\/www.wikihow.com\/Overcome-Emotional-Sensitivity"}],"link_data":[{"title":"How to Gain Control of Your Emotions","id":35336,"url":"https:\/\/www.wikihow.com\/Gain-Control-of-Your-Emotions","relUrl":"\/Gain-Control-of-Your-Emotions","image":"\/images\/thumb\/9\/94\/Gain-Control-of-Your-Emotions-Step-30-Version-2.jpg\/-crop-200-200-200px-Gain-Control-of-Your-Emotions-Step-30-Version-2.jpg","alt":"How to Gain Control of Your Emotions"},{"title":"How to Overcome Emotional Sensitivity","id":1287098,"url":"https:\/\/www.wikihow.com\/Overcome-Emotional-Sensitivity","relUrl":"\/Overcome-Emotional-Sensitivity","image":"\/images\/thumb\/8\/8d\/Overcome-Emotional-Sensitivity-Step-21-Version-4.jpg\/-crop-200-200-200px-Overcome-Emotional-Sensitivity-Step-21-Version-4.jpg","alt":"How to Overcome Emotional Sensitivity"}],"minimum":0,"image":"","image_url":""},{"number":4,"text":"You probably don\u2019t struggle with emotional dysregulation.","meaning":"Based on your answers, it seems like you\u2019re a pro at managing difficult emotions. You keep your cool in stressful or annoying situations, you can easily pull yourself out of bad moods, and you\u2019re good at calming your anxieties. With all this in mind, it\u2019s pretty unlikely that you\u2019re struggling with emotional dysregulation.
        • Regardless, the fact that you took this quiz shows that you take your mental health seriously, and we think that\u2019s amazing! Keeping a close eye on your feelings and emotions can help you catch mental health issues early on, so it\u2019s a great habit to have.<\/li>
        • Not sure if this is the right result?<\/b> At the end of the day, you know your mind best. If you still think you\u2019re struggling with emotional dysregulation, don\u2019t hesitate to schedule an appointment with a mental health professional. They\u2019ll be able to assess you and recommend any treatments that may be necessary!<\/li><\/ul>","edit_links":[{"url":"https:\/\/www.wikihow.com\/Gain-Control-of-Your-Emotions"},{"url":"https:\/\/www.wikihow.com\/Overcome-Emotional-Sensitivity"}],"link_data":[{"title":"How to Gain Control of Your Emotions","id":35336,"url":"https:\/\/www.wikihow.com\/Gain-Control-of-Your-Emotions","relUrl":"\/Gain-Control-of-Your-Emotions","image":"\/images\/thumb\/9\/94\/Gain-Control-of-Your-Emotions-Step-30-Version-2.jpg\/-crop-200-200-200px-Gain-Control-of-Your-Emotions-Step-30-Version-2.jpg","alt":"How to Gain Control of Your Emotions"},{"title":"How to Overcome Emotional Sensitivity","id":1287098,"url":"https:\/\/www.wikihow.com\/Overcome-Emotional-Sensitivity","relUrl":"\/Overcome-Emotional-Sensitivity","image":"\/images\/thumb\/8\/8d\/Overcome-Emotional-Sensitivity-Step-21-Version-4.jpg\/-crop-200-200-200px-Overcome-Emotional-Sensitivity-Step-21-Version-4.jpg","alt":"How to Overcome Emotional Sensitivity"}],"minimum":0,"image":"","image_url":""}]" class="quiz_results_data"/>\"What<\/picture>","alt":"What Pasta Shape Am I Quiz"},{"title":"Guess the Movie Based on Emojis Quiz","id":14787338,"url":"https:\/\/www.wikihow.com\/Guess-the-Movie-with-Emojis","relUrl":"\/Guess-the-Movie-with-Emojis","image":"\"Guess<\/picture>","alt":"Guess the Movie Based on Emojis Quiz"},{"title":"What Actor Do I Look Like Quiz","id":14860544,"url":"https:\/\/www.wikihow.com\/What-Actor-Do-I-Look-Like","relUrl":"\/What-Actor-Do-I-Look-Like","image":"\"What<\/picture>","alt":"What Actor Do I Look Like Quiz"}],"number":1},{"text":"Chilled-out and thoughtful.","result":"Cool! Here are some introspective quizzes to keep up the chill vibes:","next_quizzes":[{"title":"What Color Am I Quiz","id":14754475,"url":"https:\/\/www.wikihow.com\/What-Color-Am-I","relUrl":"\/What-Color-Am-I","image":"\"What<\/picture>","alt":"What Color Am I Quiz"},{"title":"What Human Emotion Am I Quiz","id":13428156,"url":"https:\/\/www.wikihow.com\/What-Human-Emotion-Am-I-Quiz","relUrl":"\/What-Human-Emotion-Am-I-Quiz","image":"\"What<\/picture>","alt":"What Human Emotion Am I Quiz"},{"title":"Soldier Poet King Quiz","id":13790255,"url":"https:\/\/www.wikihow.com\/Soldier-Poet-King-Quiz","relUrl":"\/Soldier-Poet-King-Quiz","image":"\"Soldier<\/picture>","alt":"Soldier Poet King Quiz"}],"number":2}]}" class="quiz_questionnaire_data"/>

    • 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?

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    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.

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    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