How Are Your Emotional Regulation Skills?
 A Self-Reflection Quiz from a Therapist’s Perspective

Managing emotions isn’t about pushing feelings away — it’s about learning how to understand, navigate, and respond to them in healthy ways. This quiz will help you reflect on how you currently handle emotional experiences and where you might benefit from added support or practice.

Instructions:
For each statement, choose the option that best describes how often it applies to you.

A = Always
B = Often
C = Sometimes
D = Rarely
E = Never

The Quiz

1. I can name what I’m feeling without judging myself for it.

2. When I feel overwhelmed, I have tools that help me calm down.

3. I’m able to pause and think before reacting when I’m upset.

4. I can sit with difficult emotions without needing to escape them immediately.

5. I notice the physical signs in my body when I’m becoming emotionally activated (e.g., tension, racing heart).

6. I can express my emotions in ways that feel respectful and clear to others.

7. After a strong emotional experience, I reflect on what triggered it and what I needed.

8. I am aware of the coping strategies I use (e.g., breathing, journaling, talking to someone).

9. I can accept that some emotions are uncomfortable but not dangerous.

10. I bounce back reasonably well after emotional setbacks.

Scoring

Give yourself the following points:
A = 5 points
B = 4 points
C = 3 points
D = 2 points
E = 1 point

Add up your total score.

What Your Score May Suggest

40–50: Emotionally Resilient
You’ve built strong skills for managing emotions. You’re able to feel, reflect, and respond with intention. Keep nurturing the habits that work for you.

30–39: Growing Awareness
You have insight and some helpful tools. With a bit more support or consistency, your regulation skills can continue to grow.

20–29: Room for Growth
Emotions may sometimes feel overwhelming or hard to manage. Learning new strategies in a supportive space could make a real difference.

10–19: Needing Support
You may be struggling to regulate your emotions consistently. You're not alone, and this is something that can improve with time, care, and support.

A Gentle Reminder

Emotional regulation is a skill that can be learned — no matter your past or current struggles. Therapy offers a safe and supportive environment to explore your emotional world and build the tools needed to navigate life with greater calm, clarity, and confidence.

If this quiz helped highlight an area you’d like to strengthen, consider reaching out. You don’t have to figure it out alone.