The emotional regulation quiz uses 18 items adapted from the validated Difficulties in Emotion Regulation Scale (DERS). Rate how often each statement applies to you to see your emotional regulation profile across six dimensions.
Emotional Regulation Profile
Subscale Breakdown
This is a self-report screening tool only. If you are experiencing significant emotional difficulties, please consult a mental health professional.
How to Improve Emotional Regulation
Emotional regulation is a set of learnable skills, not a fixed trait. Dialectical Behavior Therapy (DBT), developed by Marsha Linehan, is the most evidence-supported approach specifically designed to improve emotional regulation. Core DBT skills include mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation.
Building emotional awareness
Many people have difficulty regulating emotions they cannot identify. Practice labeling emotions precisely — not just "bad" but "frustrated," "embarrassed," "anxious about loss of control." Research by Lisa Feldman Barrett shows that emotional granularity (having more specific emotional vocabulary) is associated with better regulation. Keeping an emotion diary for two weeks significantly improves awareness.
The STOP skill for impulse control
The DBT STOP skill helps with impulsive behavior: Stop (don't act on the first impulse), Take a step back (breathe, create physical distance from the situation), Observe (what are you feeling? what's happening?), Proceed mindfully (consider your options and values before acting). This 30-second pause is enough to engage the prefrontal cortex rather than reacting from the amygdala.
Opposite action for unwanted emotions
When an emotion doesn't fit the facts of a situation or is not effective, act opposite to its urge. For depression/sadness, the urge is to withdraw — opposite action is to engage, even when unmotivated. For fear, the urge is to avoid — opposite action is to approach. Consistent opposite action changes the emotion itself over time, not just the behavior.
This is a self-report screening tool only. If you are experiencing significant emotional difficulties, please consult a mental health professional.
Frequently Asked Questions
Is this emotional regulation quiz free?
Yes, completely free with no signup required.
Is my data private?
Yes. No data is sent to any server.
What is the DERS?
The Difficulties in Emotion Regulation Scale (DERS) was developed by Kim Gratz and Lizabeth Roemer in 2004. The full scale has 36 items across 6 subscales. This tool uses an abbreviated 18-item version. The DERS is widely used in clinical research and has strong psychometric properties across diverse populations.
What does emotional regulation mean?
Emotional regulation refers to the ability to influence which emotions you have, when you have them, and how you experience and express them. It involves awareness of emotions, ability to tolerate distress without impulsive behavior, returning to baseline after being upset, and using emotions as information without being overwhelmed by them.
Should I see a therapist based on my score?
A high DERS score (indicating more difficulty) is associated with conditions like borderline personality disorder, depression, anxiety disorders, and eating disorders. If you are experiencing significant emotional difficulties that impact your daily life, relationships, or work, speaking with a mental health professional is worth considering. DBT (Dialectical Behavior Therapy) was specifically developed to improve emotional regulation skills.