Emotion Dysregulation · DERS

Do your emotions feel out of control?

A 36-question screening that measures difficulties in regulating emotions across six areas: awareness of emotional states, clarity about what you feel, ability to pursue goals when distressed, impulse control, acceptance of negative emotions, and access to coping strategies. Based on the construct developed by Gratz and Roemer (2004). Free, about 8 minutes, instant result.

⏱ 8 min ❓ 36 questions ✓ 100% Free
▶ Start Free Test
🔒 No sign-up · Instant results · Science-based
🔬 Emotion Regulation Difficulties Test (DERS)
▶ Start Test Now
Download sample PDF →
⚠️ Disclaimer: This is an educational self-assessment, not a clinical diagnosis. Emotion regulation difficulties are common and treatable. If your results suggest significant challenges, consider speaking with a qualified mental health professional.
What Your Report Includes
Written by Claude AI (Anthropic)
A personalized narrative explaining what your answers reveal about your profile, with practical recommendations and professional guidance.

📋 What to expect

Answer honestly There are no right or wrong answers
Take your time Read each question carefully before answering
AI interpretation Claude AI will analyze and explain your results
PDF Report Get a full PDF report of your results

What is Emotion Regulation?

Emotion regulation is the ability to notice, understand and manage your emotional responses, especially strong or distressing ones, without being overwhelmed by them or shutting down. Difficulties here are not about "being too emotional"; they involve specific, measurable skills like recognizing what you feel and accessing coping strategies in the moment.

Why it matters

Difficulties with emotion regulation appear across many neurodivergent and mental health experiences, including ADHD, autism, trauma and mood disorders, and they are genuinely common, not a personal failing. Naming the specific area of difficulty, whether it is clarity, impulse control or access to coping tools, makes it far easier to work on than a vague sense of "being bad with emotions."

About this test

Based on the construct developed by Gratz and Roemer (2004), this 36-question screening measures difficulties across six areas of emotion regulation. It is an educational self-assessment, not a clinical diagnosis; if your results suggest significant challenges, a mental health professional can help.