MindType

Wellbeing

How Do You Handle Big Emotions?

Four strategies people use when feelings get loud. Two work well over time and two do not.

16 questions · about 6 minutes

16 items across four emotion-regulation strategies on an agreement scale. Original wording inspired by emotion-regulation research, not a clinical measure.

1. When something upsets me, I look for another way to read the situation.

2. I can change how I feel by changing how I think about what happened.

3. I ask myself whether the worst interpretation is actually the likely one.

4. I can find something useful in a situation that went badly.

5. I keep my feelings to myself when they are strong.

6. People around me cannot tell when I am upset.

7. I control emotion by not showing it.

8. I would rather appear fine than explain what is wrong.

9. I keep busy so I do not have to sit with a feeling.

10. I reach for my phone the moment something uncomfortable arrives.

11. I put off dealing with things that will be emotionally hard.

12. I would rather not think about it at all than think about it properly.

13. I tell someone when something is affecting me.

14. Talking it through with a person actually changes how I feel.

15. I can ask for help without minimising what is going on.

16. There is at least one person who gets the unedited version.

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Important note

Your answers are scored in your browser. Nothing is sent anywhere and nothing is stored.

These tests are for education and self-reflection. They are not diagnostic instruments and should not be used to diagnose or treat a mental-health condition. Anyone feeling unsafe, overwhelmed, or at risk should contact local emergency services or a qualified mental-health professional.