Emotional Dysregulation Test
A confidential self-assessment informed by the Difficulties in Emotion Regulation Scale, the most widely used measure of emotion regulation in psychology. It looks at six different ways emotions can become hard to manage, from noticing what you feel to staying on track when you are upset. You get a plain-language result, a breakdown by area, and a professional PDF report you can keep or bring to a therapist.
Six ways emotions can get hard to handle
Emotional dysregulation is not about feeling too much. It is about how well you can recognize, accept, and respond to your emotions without being overwhelmed. The research breaks this into six distinct areas, and this test looks at all of them.
Awareness and clarity
Whether you notice your emotions as they happen and can name what you are feeling. When emotions are confusing or hard to identify, everything downstream gets harder.
Acceptance and impulse control
Whether you can sit with difficult feelings without judging yourself for them, and whether you can hold steady rather than act on impulse when emotions run high.
Goals and strategies
Whether strong emotions derail what you are trying to do, and whether you believe you have effective ways to feel better. This is where dysregulation most affects daily life.
| Feature | Typical free quiz | Psychology.com |
|---|---|---|
| Based on the validated DERS | Rarely | Yes, DERS-informed |
| Covers all six DERS dimensions | No | Yes, six areas |
| Breakdown by regulation area | No | Yes, per dimension |
| Notes links to BPD and ADHD | No | Yes, carefully |
| Clinician-reviewed interpretation | Rarely | Yes, reviewed |
| Downloadable PDF report | No | Yes, branded & shareable |
| Confidential (no data sent) | Often tracked | Runs in your browser |
Methodology & sources
This test is informed by the Difficulties in Emotion Regulation Scale (DERS) developed by Gratz and Roemer (2004), the most widely used self-report measure of emotion regulation difficulties. The DERS identifies six dimensions: lack of emotional awareness, lack of emotional clarity, nonacceptance of emotional responses, difficulties controlling impulses when upset, difficulties engaging in goal-directed behavior when upset, and limited access to effective regulation strategies. Our items are written in the spirit of those subscales, reworded for readability while keeping their meaning, and tagged to their dimension so the engine can show a breakdown. We use a standard agreement format, reverse-score the positively worded awareness items, and sum the responses into a single difficulty score.
This is provided for education and self-reflection, not as a clinical or diagnostic instrument. Difficulty regulating emotions is common and exists on a spectrum. It is a feature of many experiences rather than a diagnosis in itself, though it is closely associated with conditions such as borderline personality disorder and ADHD. Importantly, emotion regulation is a set of skills that can be learned. Approaches like dialectical behavior therapy are specifically designed to build them, and they work.
- Gratz KL, Roemer L. Multidimensional Assessment of Emotion Regulation and Dysregulation: Development, Factor Structure, and Initial Validation of the Difficulties in Emotion Regulation Scale. J Psychopathol Behav Assess. 2004;26(1):41–54.
- Linehan MM. DBT Skills Training Manual. 2nd ed. New York: Guilford Press; 2015.
- Aldao A, Nolen-Hoeksema S, Schweizer S. Emotion-regulation strategies across psychopathology: A meta-analytic review. Clin Psychol Rev. 2010;30(2):217–237.
- Shaw P, Stringaris A, Nigg J, Leibenluft E. Emotion dysregulation in attention deficit hyperactivity disorder. Am J Psychiatry. 2014;171(3):276–293.
Emotional Dysregulation Test FAQ
What is emotional dysregulation?
Emotional dysregulation is difficulty managing the intensity and effect of your emotions. It is not about feeling things strongly, which is healthy, but about struggling to recognize, accept, or respond to emotions in ways that fit the situation. It can look like intense reactions, trouble calming down, acting on impulse when upset, or feeling hijacked by your feelings.
Is emotional dysregulation a disorder?
On its own, no. It is a pattern that exists on a spectrum, and most people have some areas that are harder than others. It is, however, a central feature of several conditions, most notably borderline personality disorder and ADHD, and it can accompany depression, anxiety, and trauma. This test measures the pattern, not any specific diagnosis.
How is this related to BPD and ADHD?
Difficulty regulating emotions is a core feature of borderline personality disorder and is increasingly recognized as a major part of ADHD, where it shows up as quick, intense reactions and trouble settling down. A high score here does not mean you have either condition, but if these patterns are causing real distress, it is worth exploring with a professional who can assess properly.
Is this test a diagnosis?
No. It is for education and self-reflection only. Emotion regulation difficulties are common and are not a diagnosis in themselves. Only a licensed clinician can assess BPD, ADHD, or any related condition. If your results concern you, a therapist can help you understand them and build skills.
Can emotion regulation be improved?
Yes, very much so. Emotion regulation is a set of learnable skills, not a fixed trait. Dialectical behavior therapy was designed specifically to teach them, including mindfulness, distress tolerance, and emotion-regulation skills, and it has strong evidence. Cognitive behavioral approaches and mindfulness practice help too. Many people see real change with practice and support.