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Emotion management test

Discover your self management ability. Emotional management test measures your emotion regulation skills and how controlling emotions can help you become more effective.

Discover your emotional regulation skills

Learning about your emotional regulation skills involves paying attention to your thoughts, feelings, and behaviors in different situations, and assessing how you respond to them. A mood quiz or self regulation test like this one are great tools in doing this.


The benefits of an emotional regulation skills assessment include: Increased self-awareness of your emotions, how you respond to them, and the impact they have on your behavior. Improved relationships: with a better understanding of your emotions and how to regulate them, you can communicate more effectively. Manage stress and anxiety more effectively, leading to better mental and physical health outcomes. Increased resilience to bounce back from challenging situations and setbacks more quickly and effectively, leading to increased resilience. Improved decision-making: When you are able to regulate your emotions, you can make decisions more objectively and with greater clarity.

Discover your emotional regulation skills

The psychological implications of emotional regulation on personal growth, relationships, and decision-making are great. By gaining self regulation ability, you gain the ability to navigate life effectively, assertively, and with a heightened sense of self-awareness.

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What's Inside? Get immediate feedback by measuring these traits in you

Emotional management
refers to an individual's ability to effectively regulate and control their emotions. People with strong emotional management skills are able to understand and acknowledge their emotions, but also have the ability to regulate and control them in a healthy and productive manner. They are able to identify triggers that may lead to emotional responses and are skilled at implementing strategies to manage these emotions. Individuals with strong emotional management skills are often able to stay calm and composed in challenging situations, and are less likely to react impulsively or irrationally. They are able to express their emotions in a constructive way, and are adept at finding healthy outlets for their feelings. Overall, emotional management is a crucial trait for personal development and stress management, as it allows individuals to navigate their emotions in a way that promotes well-being and positive relationships.

Emotion management test

The Emotional Management Test, sometimes referred to as emotional control test or emotion regulation assessment, measures your ability to manage and control your emotions. This tool can be crucial for personal development, stress management, and improving emotional intelligence.
The Emotional Management Test draws from the broader field of emotional intelligence research, focusing on the aspect of emotion regulation.

Assessment Insights

This Emotional Management Test can facilitate personal growth by helping individuals understand and develop their emotional management skills. It can also promote emotional intelligence and effective emotional communication in interpersonal relationships.

In the workplace, the Emotional Management Test can be used to identify employees who may struggle with managing their emotions, which can lead to conflicts with colleagues or customers. By providing targeted training and support, employers can help these individuals develop their emotional management skills and improve their overall performance. Additionally, the test can be used to assess team dynamics and identify areas where emotional communication may be lacking. By addressing these issues, teams can work more effectively together and achieve better results. Finally, the Emotional Management Test can be a valuable tool for leaders, helping them to understand their own emotional strengths and weaknesses and develop strategies for managing their emotions in high-pressure situations. Overall, the Emotional Management Test is a powerful tool for promoting emotional intelligence and improving interpersonal relationships in the workplace.

Scientific and Empirical Foundations

Emotion regulation and its importance: Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271-299.

Emotional management and its effects on stress: Tugade, M. M., & Fredrickson, B. L. (2004). Resilient individuals use positive emotions to bounce back from negative emotional experiences. Journal of Personality and Social Psychology, 86(2), 320-333.

Emotional management and interpersonal relationships: Gross, J. J., & John, O. P. (2003). Individual differences in two emotion regulation processes: Implications for affect, relationships, and well-being. Journal of Personality and Social Psychology, 85(2), 348-362.

Emotional management training in the workplace: Brackett, M. A., Rivers, S. E., & Salovey, P. (2011). Emotional intelligence: Implications for personal, social, academic, and workplace success. Social and Personality Psychology Compass, 5(1), 88-103.

Emotional management and team dynamics: Riggio, R. E., & Reichard, R. J. (2008). The emotional and social intelligences of effective leadership: An emotional and social skill approach. Journal of Managerial Psychology, 23(2), 169-185.

Emotional management in leadership: George, J. M. (2000). Emotions and leadership: The role of emotional intelligence. Human Relations, 53(8), 1027-1055.

Emotion management test

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        Frequently asked questions

        What is self regulation? What is emotional regulation?

        Self-regulation is the ability to manage one's thoughts, emotions, and behaviors to achieve personal goals, maintain emotional well-being, and adapt to various situations. It involves controlling impulses, staying focused, and adjusting emotional responses in a healthy, constructive manner.
        Emotional regulation refers to the process through which individuals monitor, evaluate, and modify their emotions to achieve their goals. It is an essential aspect of emotional intelligence and psychological resilience.

        How does self regulation develop?

        Emotional self-regulation develops gradually over time and is influenced by biology, environment, and experience in this way:
        1. Biological factors: research suggests that the ability to regulate emotions may be partially determined by genetic factors. Certain genetic variations may be associated with differences in emotional reactivity and self-regulation.
        2. Early experiences: emotional self-regulation may begin to develop in infancy, as caregivers help to soothe and regulate a baby's emotions. Over time, children learn to regulate their own emotions through experience and practice.
        3. Model setting: children learn emotional self-regulation by observing the behavior of adults around them. Parents and caregivers who model effective emotion regulation strategies may help children develop these skills more quickly.
        4. Positive reinforcement: kids who are rewarded for using effective emotion regulation strategies are more likely to continue using them in the future. Parents and caregivers can provide positive feedback when children use self-regulation strategies effectively.
        5. Cognitive development: as children grow older and their cognitive abilities develop, they become better able to understand and control their own emotions. They learn to use strategies like cognitive reappraisal and mindfulness to regulate their emotional responses.
        6. Social support: positive social relationships support emotional self-regulation. Children who have supportive relationships with peers and adults may be better able to regulate their emotions effectively.

        How to self regulate?

        There are non-assessment ways to learn about your emotional regulation skills, that can greatly supplement your taking of this assessment:
        1. Observe your emotional experiences: pay attention to your emotional experiences in different situations. Notice how you feel when you encounter challenging or stressful situations, and how you respond to those feelings.
        2. Identify what triggers emotions in you, such as certain people, situations, or events.
        3. Monitor your thoughts. Notice if you tend to engage in negative self-talk, such as telling yourself you can't handle a situation.
        4. Practice mindfulness to become more aware of your thoughts and emotions in the present. Observe your feelings without judgment or criticism.

        Why is self regulation important?

        Self-regulation is important because it allows individuals to control their thoughts, emotions, and behaviors in order to achieve long-term goals and maintain positive relationships with others. It involves being aware of and managing one's own internal experiences, such as thoughts, emotions, and bodily sensations, as well as external influences, such as social situations and environmental factors.
        Self regulation can help you In this way:
        1. Enhanced self-awareness: by learning to control your feelings, you develop a greater understanding of your emotional impact on you and your behaviors and others, so now you can recognize and address your emotional triggers. This self-awareness promotes personal growth and empowers you to handle challenging situations with confidence and adaptability.
        2. Improved relationships: emotional regulation plays a key role in fostering better, healthier relationships as you can communicate more effectively, show empathy, and manage conflicts with greater ease.
        3. Emotions influence decision-making processes more than anything else! Read “Thinking Fast and Slow” to learn more about this. When you have control over your feelings, you can think more clearly and rationally, make sound judgments and be more influential.
        4. Resilience through emotional regulation equips you with the ability to cope with stress and adversity effectively by maintaining composure and focus on finding solutions, even in hard circumstances.

        How to improve self regulation?

        To improve self-regulation, practice these strategies:
        1. Set clear, achievable goals. 2. Develop self-awareness through mindfulness and reflection. 3. Manage stress with relaxation techniques, eg. deep breathing. 4. Cultivate healthy coping mechanisms, like exercise or hobbies. 5. Break tasks into manageable steps and monitor progress. 6. Practice impulse control through delayed gratification. 7. Build emotional intelligence by identifying and expressing emotions appropriately. 8. Seek support from friends and family.
        If needed, there are also these methods that you can go to a professional psychologist for to help you out (note: this is not professional advice, but we seek to be as informative as possible - you have to do your own research always before seeking psychological help or therapy!) - EMDR (Eye Movement Desensitization and Reprocessing) which is a form of neurobiological psychotherapy that enables people to heal from the symptoms and emotional distress that are the result of disturbing life experiences. - Brainspotting is a form of neurobiological, brain-based therapy that is the fastest-growing area in the field of psychological health.