Emotional Regulation Self-Assessment

I struggle to calm down when I’m feeling upset or anxious

Example: You’ve just received an unexpected bill in the mail and immediately feel a wave of panic. Despite trying to tell yourself that you can handle it, you remain anxious and upset for the rest of the day, unable to shake off your worry.

I tend to react impulsively when I’m emotionally charged, without considering the consequences

Example: Your friend cancels plans with you at the last minute. You instantly feel hurt and respond with a sharp text message, accusing them of not valuing your time, only to regret it later when you find out they had a family emergency.

My moods frequently shift without a clear reason

Example: You wake up in a cheerful mood, but by lunchtime, you’re feeling irritable and depressed without any noticeable cause for this change in your feelings. This makes it hard for you to plan activities or even predict your own reactions.

I find it hard to bounce back after an emotional setback

Example: After a disagreement with your colleague, you feel drained and low for several days, finding it difficult to engage with your work and other relationships positively.

I often feel overwhelmed by my emotions and don’t know how to handle them

Example: When a family member criticizes your life choices, you feel a surge of anger, embarrassment, and sadness. You’re so overwhelmed by these feelings that you don’t know how to respond, so you withdraw from the situation and ignore them for days.

I struggle to focus on tasks when I’m dealing with strong emotions

Example: You have a deadline approaching, but you’ve just had a tough conversation with your partner. You find it hard to concentrate on your work as your mind keeps replaying parts of the conversation, making you feel upset all over again.

My emotional reactions often seem disproportionate to the situation

Example: You drop a glass while washing dishes and it shatters. Instead of simply cleaning up, you burst into tears and feel a wave of hopelessness, as if this small accident reflects your overall competence.

I find it hard to express my feelings in a healthy and constructive way

Example: You feel hurt when your friend forgets your birthday, but instead of communicating your feelings, you harbor resentment and begin to distance yourself, making passive-aggressive remarks.

I struggle to understand the emotions I’m experiencing

Example: After a busy, stressful week, you feel a mix of exhaustion, irritation, and restlessness but can’t pinpoint what you’re feeling or why, making it difficult for you to address these feelings.

My emotions often interfere with my relationships and daily life

Example: Your anxiety often prevents you from going out with friends or trying new things, causing strain in your relationships. At work, bouts of sadness or low mood affect your productivity and ability to interact with your colleagues.