Emotion Regulation (Situations) Test - the question form
Questions: 20 · 4 minutes
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1. You feel very tense because the deadline for an important project is approaching. Which of the statements below do you think would be effective in reducing your tension?
Physical exercise.
Doing more work.
Meditation.
Distraction by doing an enjoyable activity.
2. You are angry with a family member because they said something hurtful to you. Which of the following, in your opinion, would be effective in reducing your anger?
Yell at the person to vent your anger.
Ask the person for forgiveness.
Try to understand why the person said those words.
Make a list of this person's good qualities.
3. You have been feeling sad for several days. Which of the statements below do you think would be effective in reducing your sadness?
Spend some time alone to reflect.
Go to a party with friends.
Have a couple of cocktails.
Tell your best friend about it.
4. One morning you wake up in a very good mood. Which of the statements below do you think would be effective in maintaining this mood?
Go to work early.
Do something nice for someone.
Take a long lunch break.
Ask your boss for a raise.
5. You feel ashamed because you forgot your spouse's birthday. Which of the following do you think would be effective in reducing your feeling of shame?
Think about something else.
Do not tell anyone about your mistake.
Apologize to your spouse.
Tell yourself that next year you will buy them a wonderful gift.
6. You feel somewhat jealous of a friend because she has recently received a significant promotion and you have not. Which of the statements below do you think would be effective in reducing your jealousy?
Gossip about your friend.
Remind yourself of all the good things you have.
Hide your feelings of jealousy.
Congratulate your friend.
7. Your child is having one tantrum after another. You are exhausted. Which of the following do you think would be effective in reducing your fatigue?
Slowly count to ten.
Let out your exhaustion by yelling at your child.
Tell your child to calm down.
Imagine a calm, peaceful scene.
8. At work, you have been involved in a conflict with a coworker for several days. As a result, you feel nervous and unwell. Which of the statements below do you think would be effective in reducing these feelings?
Approach the person and try to find a way to resolve the conflict.
Give in to the other person to bring the conflict to an end.
Stand your ground and wait for the other person to give in.
Decide that the issue is not worth worrying about and find a compromise with this person.
9. You have had a disagreement with your best friend, and the relationship has become somewhat tense. You are feeling distressed. Which of the following do you think would be effective in reducing these feelings?
Avoid your best friend.
Complain about your friend to your spouse.
Try to understand your friend's point of view.
Tell your friend how you feel.
10. A deadline for an important project is approaching. You feel very stressed because you realize how much work still needs to be done. Which of the statements below do you think would effectively reduce these feelings?
Try not to think about the deadline.
Develop a step-by-step plan to finish on time.
Ask colleagues in the organization for help.
Wait until the last minute and then work in a rush to finish.
11. A friend comes to you feeling upset about a personal problem. Which of the following responses do you think would be most effective in reducing her stress?
Give her advice on how to solve the problem.
Listen without showing emotion.
Listen and offer support, continuing the conversation.
Tell her that everything will be okay.
12. An employee has seemed sad and down for several days in a row. In your opinion, which of the following statements would be most effective in improving their mood?
Ask the employee what is causing their sadness.
Advise them to snap out of it.
Try to involve the employee in an activity that you know they enjoy.
Tell them about a time when you yourself were depressed.
13. You and your staff have been working very hard lately, and you would like to improve the overall emotional atmosphere on the team. Which of the following statements do you think would be most effective in achieving this?
Bake cakes and pastries and bring them to work.
Ask staff to cheer up.
Find a new joke to tell them.
Make sarcastic remarks about the boss.
14. Your spouse is angry with you because you forgot to carry out an important task that you had promised to do. Which of the following, in your opinion, would be most effective in reducing your spouse’s anger?
Avoid them until things calm down.
Remind them of times when they forgot something they promised to do.
Apologize to them.
In the future, do not forget your promises.
15. You have an assistant who is skilled and capable but not sufficiently motivated. Which of the following, in your opinion, would be most effective in improving the assistant's motivation?
Praise the assistant for the skills they have demonstrated.
Tell the assistant how much you value them.
Tell the assistant to try harder or they will be fired.
Suggest that the assistant come to work earlier.
16. Your boss has become more demanding as the project deadline approaches, and a colleague comes to you feeling very stressed. Which of the following statements do you think would be most effective in reducing your colleague’s distress?
Let him vent his feelings to you.
Let him know that you understand exactly how he feels.
Advise him to work more.
Make a few rude jokes about the boss.
17. Your son is sick and very disappointed that he will not be able to go to his best friend’s birthday party. Which of the following statements do you think would be most effective in improving his mood?
Tell him that life is often unfair.
Tell him that it is not worth getting upset over something so minor.
Tell him how sorry you are that this happened.
Say that the party will not be all that interesting without him anyway.
18. Your spouse is very nervous about a presentation she has been assigned at work. Which of the following, in your opinion, would be most effective in reducing her level of worry?
Advise her not to worry.
Offer to have her rehearse her talk in front of you.
Invite her to go to the movies to take her mind off it.
Give her a relaxing massage.
19. Your boss is loud and often speaks to employees in an irritated tone. Which of the following statements do you think would help you respond most effectively to your boss’s remarks?
Respond in a calm tone.
Avoid meeting with them whenever possible.
Use humor when appropriate.
Respond in the same irritated tone.
20. A colleague is often cynical or in a negative mood and dissatisfied with almost everything. Which of the following statements do you think would help you respond most effectively when they behave this way?
Try to improve their mood using humor.
Not respond.
Agree with them.
Tell them they are wrong.
1. You feel very tense because the deadline for an important piece of work is approaching. Which of the following, in your opinion, would effectively reduce your tension?
Physical exercise.
A greater amount of work.
Meditation.
Distraction through some enjoyable activity.
2. You are angry with a family member because they said something hurtful to you. Which of the statements below do you think would be effective in reducing your anger?
Yell at the person to let off steam.
Apologize to the person.
Try to understand why the person said those words.
Make a list of this person’s good qualities.
3. You have been feeling sad for several days. Which of the following, in your opinion, would be effective in reducing your sadness?
Spend some time alone to think things over.
Go to a party with friends.
Have a couple of cocktails.
Tell your best friend about it.
4. One morning you wake up in a wonderful mood. Which of the statements below do you think would be effective in helping you maintain that mood?
Go to work early.
Do something nice for someone.
Take a long lunch break.
Ask your boss for a raise.
5. You feel ashamed because you forgot your spouse’s birthday. Which of the statements below do you think would be effective in reducing your shame?
Think about something else.
Not tell anyone about your mistake.
Apologize to your spouse.
Tell yourself that next year you will buy your spouse a wonderful gift.
6. You feel somewhat jealous of a friend because she recently received a major promotion and you did not. Which of the statements below do you think would be effective in reducing your jealousy?
Gossip about your friend.
Remind yourself of all the good things you have.
Hide your jealousy.
Congratulate your friend.
7. One of your child's tantrums follows another. You feel exhausted. Which of the statements below do you think would be effective in reducing your fatigue?
Slowly count to ten.
Vent your fatigue by yelling at your child.
Tell your child to calm down.
Imagine a calm, peaceful scene.
8. You have been involved in a conflict with a coworker for several days. As a result, you feel tense and unwell. Which of the following statements do you think would effectively reduce these feelings?
Approach the person and try to find a resolution to the conflict.
Give in to the other person to bring the conflict to an end.
Stand your ground and wait for the other person to give in.
Decide that the issue is not worth the worry and reach a compromise with this person.
9. You have had a disagreement with your best friend, and the relationship has become somewhat strained. You feel distressed and upset. Which of the statements below do you think would be effective in reducing these feelings?
Avoid your best friend.
Complain about your friend to your spouse.
Try to understand your friend’s point of view.
Tell your friend how you feel.
10. The deadline for an important project is approaching. You feel very stressed because you realize how much work still needs to be done. Which of the statements below do you think would be effective in reducing these feelings?
Try not to think about the deadline.
Develop a step-by-step plan to finish the work on time.
Ask colleagues in the organization for help.
Wait until the last minute and then work in crisis mode to finish the job.
11. A friend comes to you feeling upset about a personal problem. Which of the following, in your opinion, would be most effective in reducing her stress?
Give her advice on how to solve the problem.
Listen without showing any emotion.
Listen and support her by continuing the conversation.
Tell her that everything will be okay.
12. A coworker has seemed sad and down for several days. Which of the following statements do you think would be most effective in improving their mood?
Ask the coworker what is causing their sadness.
Advise them to get over their sadness.
Try to involve the coworker in an activity that you know they enjoy.
Tell them about a time when you yourself were depressed.
13. You and your coworkers have been working very hard lately, and you would like to improve the overall emotional climate in the team. Which of the following, in your opinion, would be most effective in achieving this goal?
Bake cakes and pastries and bring them to work.
Ask the staff to cheer up.
Find a new joke to tell them.
Make sarcastic remarks about the boss.
14. Your spouse is angry with you because you forgot to carry out an important errand that you had promised to do. Which of the following statements, in your opinion, would be most effective in reducing your spouse’s anger?
Avoid him until things calm down.
Remind him of times when he forgot something he had promised to do.
Apologize to him.
In the future, do not forget your promises.
15. You have an assistant who has the skills and abilities but is not sufficiently motivated. Which of the following statements do you think would be most effective in improving the assistant's motivation?
Praise the assistant for the skills they have demonstrated.
Tell the assistant how highly you value them.
Tell the assistant to try harder or they will be fired.
Suggest that the assistant come to work earlier.
16. Your boss has become more demanding as the project deadline approaches, and your colleague comes to you feeling extremely stressed. Which of the following statements do you think would be most effective in reducing your colleague’s distress?
Let them vent their feelings to you.
Let them know you understand exactly how they feel.
Advise them to work harder.
Make a few rude jokes about the boss.
17. Your son is ill and very disappointed that he will not be able to go to his best friend's birthday party. Which of the following statements do you think would be most effective in improving his mood?
Tell him that life is often unfair.
Tell him that it is not worth getting upset over something so minor.
Tell him how sorry you are that this happened.
Tell him that the party will not be all that enjoyable without him anyway.
18. Your spouse is very nervous about a presentation they have been assigned at work. Which of the following do you think would be most effective in reducing your spouse’s level of worry?
Advise them not to worry.
Suggest that they rehearse their presentation in front of you.
Invite them to go to the movies as a distraction.
Give them a relaxing massage.
19. Your boss is loud and often speaks to subordinates in an irritated tone. Which of the following, in your opinion, would help you respond most effectively to your boss’s remarks?
Respond in a calm tone.
Avoid contact with him whenever possible.
Use humor when appropriate.
Respond in the same irritated tone.
20. A colleague is often cynical or in a negative mood and dissatisfied with almost everything. Which of the following statements do you think would help you respond most effectively when they act this way?
Improve their mood using humor.
Do not respond.
Agree with them.
Tell them they are wrong.