Home1
Psychological tests2
Emotion Regulation (Situations)3

Emotion Regulation (Situations) Test

Understand how well you manage emotions across real situations in 4 minutes. A quick 20 item check that highlights strengths, blind spots, and growth areas for work and relationships.

Start Online Test

Questions: 204 minutes

08:30

October 2, 2025

October 2, 2025
Material has been updated

October 2, 2025
Material has been published

17,466 views

1,829 completions

1,616 likes

Verified by Daniel Hall

Psychologist with 25 years of experience

Scale Explorer

How the Scales are Structured

example score

48/100

Regulation of Others' Emotions (RoOE)

Measures how effectively you can influence and stabilize other people’s emotions through comfort, support, and motivation in real-life situations.

Limited

Developing

Strong

0 – 40: Limited | 41 – 70: Developing | 71 – 100: Strong

A score of 48 falls in the Developing range, suggesting you can sometimes help others regulate stress or disappointment, though your impact may be inconsistent across situations.

example score

54/100

Self-Emotion Regulation (SER)

Measures how well you manage and modulate your own emotions, impulses, and emotional balance in challenging situations.

Needs strengthening

Developing

Strong

0 – 40: Needs strengthening | 41 – 70: Developing | 71 – 100: Strong

A score of 54 falls in the Developing range, suggesting generally workable self-regulation with some inconsistency under pressure and room to build steadier emotional control.

Start Online Test

just completed the test

DATA-BASED USER COHORTS

Who Usually Takes This Test?

Coaches and therapists

41%OF USERS

They use it as a quick check-in to understand how a client handles emotions across everyday situations and what to work on next.

Managers and team leads

34%OF USERS

They take it (often with colleague feedback) to see how their reactions under stress affect decisions, communication, and team climate.

Self-improvement seekers

25%OF USERS

They want a clear snapshot of how well they stay balanced during conflict, setbacks, and pressure, and where to strengthen coping skills.

BASED ON AGGREGATED, ANONYMIZED DATA FROM TENS OF THOUSANDS OF FREUDLY USERS.

Benchmarking

See How You Compare

Once you complete the test, your results are compared with real-world data from people in your country.
Below is a preview of how scores are typically distributed across each scale.

Regulating Other People's Emotions (ROPE)

Average

73.8

Normal range

56.1 — 91.6

min.

max.

100

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear on the scale so you can see how you compare.

Regulating Your Own Emotions (RYOE)

Average

63.5

Normal range

50.8 — 76.2

min.

max.

100

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear on the scale so you can see how you compare.

Start Online Test

Featured On

SAMPLE QUESTIONS

Example Questions From the Test

Each of the items below describes a social situation in which you might find yourself. After each description, you will be asked to indicate the emotional response (or responses) you would be most likely to experience. In some cases, only one emotional response is likely; in others, more than one may apply. Select the response(s) you believe would be most likely in that situation (rather than those that are merely theoretically possible). For each item, you may select between one and four responses.

- Physical exercise.
- Doing more work.
- Meditation.
- Distraction by doing an enjoyable activity.
- 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.
- Spend some time alone to reflect.
- Go to a party with friends.
- Have a couple of cocktails.
- Tell your best friend about it.

These are 3 of the 20 real questions — the rest appear in the test. No sign-up needed to start.

Start Online Test

WHAT THE TEST MEASURES

About This Assessment

Emotion Regulation (Situations) Test - Symptoms and Signs

emotional intelligence

This measure assesses perceived ability to manage emotional responses across common, everyday contexts. Emotion Regulation (Situations) focuses on applied emotion management in response to situational demands rather than emotion recognition alone.

It consists of 20 items and takes about 4 minutes to complete. Mark Davis (2004) is cited as the developer. In addition to self-report, Emotion Regulation (Situations) may be administered with informant ratings from someone who knows the respondent well to support a more comprehensive perspective on emotion regulation across settings.

Scores are typically interpreted as an index of how effectively an individual modulates affect and related behavior to maintain psychological balance and respond adaptively to changing circumstances. Results should be considered in conjunction with other clinical information and are not, by themselves, diagnostic.

Author: James J. Gross

Literature: Gross, J. J. Emotion regulation: Conceptual and empirical foundations. In J. J. Gross (Ed.), Handbook of emotion regulation. Guilford Press. 2007.; Davis, M. H. Test your EQ: Find out how emotionally intelligent you really are. New York: 2005.