Emotional Regulation Test: identify, express and manage emotions

This interactive test covers mood, anger, anxiety, the body, rumination, impulses, speaking, reticence, attention, momentum, learning, conflict and readiness to change. What the test asks, for example Mood If, when someone asks how you are doing, you answer “fine” or look for the right word. If you can spot what made your mood shift during the day. Anger If, when anger rises, you raise your voice or calmly say what is wrong. If you wait for your anger to subside before making an important decision. Anxiety If, when a loved one is late coming home, with no news, you already imagine the accident. If, before a tense moment, you breathe slowly to calm yourself. The body If you notice a clenched jaw or a knot in your stomach before you can put it into words. If, when your stomach tightens, you recognize whether it is fear or anger. Rumination If, after an unpleasant remark, what is left of it passes at once or lasts for several days. If your anger makes you brood for a long time, then fades without your getting anything out of it. Impulses If, in the heat of anger, you send the message right away or wait for the anger to subside. If you get irritated and only realize afterward that it was hunger or tiredness. Speaking If, when you have something important to say to someone, you beat around the bush or go straight to the heart of what you think. If, when something someone said hurts you, you tell that person calmly, without raising your voice or shutting down. Reticence If, when something is wrong, you tell a loved one that everything is fine, so as not to burden them. If you can cry in front of a loved one without leaving the room. Attention If you notice a shift in your own state before you even know what caused it. If your mood in the moment helps you choose which task to focus on. Momentum If a success gives you the momentum to launch into what comes next. If, after a hard moment, the inability to get going again passes at once or lasts for several days. Learning If, after a rejection, you start again exactly the same way or change your method. If, when a remark stings, you see in it what matters to you. Conflict If, after an argument, the restlessness that is left passes at once or lasts for several days. If, in the middle of an argument, what you say to yourself is something like: later, I'll see this differently. Readiness to change If what you have just described weighs on your daily life. If you want to change the way you function day to day.