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.
Benefits
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.
How you can use this test?
How you can use this test?
Improve by learning more about yourself
Improve your communication skills by being more self-aware.
Share your test results with friends and see how you compare
How it works?
1
Take this assessment when
you’re at ease, undisturbed
and ready to focus.
you’re at ease, undisturbed
and ready to focus.
2
Our instructions will guide
you through the process. It’s
easy - just go with your gut
feeling.
you through the process. It’s
easy - just go with your gut
feeling.
3
After completing the test,
you will receive your
feedback immediately
you will receive your
feedback immediately
4
Share your results with
anyone, with just a click of a
button
anyone, with just a click of a
button
Emotion management test
Get Started
Try out our other tests
You may like to explore other tools related to self-development, career, & job search.
4 min
Communication Styles
Discover your communication style!
blocked by:
10 min
Jungian assessment
Measure your preferences for dealing and relating to people, decision making and organizing life.
blocked by:
7 min
Work Personality
Discover the top traits that help you excel and determine your work fit.
blocked by:
Our assessments are designed by top scientists
Our tools are developed by psychologists, psychometricians and cognitive scientists
with research experience from institutions like these:
with research experience from institutions like these:
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.