Emotion Regulation Test (DERS)
How well can you ride out big feelings?
Published by the Healthio+ editorial team · Based on Adapted from the Difficulties in Emotion Regulation Scale (DERS).
How we build our tests →Answer how often each statement applies to you. Nothing you enter is saved or linked to you.
This is a screening tool, not a diagnosis. Results are for self-reflection only. Only a licensed professional can diagnose a condition.
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About the Emotion Regulation Test (DERS)
This test is a free, anonymous online screening you can complete in about three minutes. It has 12 questions and is adapted from Adapted from the Difficulties in Emotion Regulation Scale (DERS). Your answers are scored privately in your browser — nothing is saved or linked to you — and you get an instant result framed for self-reflection rather than as a diagnosis.
Who is this test for?
Anyone who has been noticing these feelings or patterns and wants a structured, private way to reflect on them. It's a starting point for people wondering whether what they're experiencing is worth paying attention to — not a way to label or diagnose yourself. It is not suitable for anyone in crisis or in need of urgent help — if that's you, please contact your local emergency services or a crisis line right away.
How to read your results
Low difficulty (score 12–27)
You generally handle emotions well — you can feel them without being swept away.
Moderate difficulty (score 28–43)
You have some difficulty regulating emotions. Skills like naming feelings, paced breathing, and self-compassion build this capacity over time.
High difficulty (score 44–60)
Your responses suggest significant difficulty regulating emotions. This is very learnable — approaches like DBT skills, with a therapist, are designed exactly for this.
Where this test comes from
This screening is adapted from Adapted from the Difficulties in Emotion Regulation Scale (DERS). We keep the original questions and validated scoring intact and add plain-language explanations of what each result means. You can read our full process, including how we handle sources and sensitive topics, in how we build our tests.
What to do with your result
Whatever your result, treat it as information, not a verdict. If it resonates, it can be a useful thing to bring to a doctor or mental-health professional — they can see the full picture a short questionnaire can't. Feelings and circumstances change, so retaking the test after a few weeks can also show whether things are shifting over time.
Frequently asked questions
Is the Emotion Regulation Test (DERS) free?
Yes — completely free. No signup, no email, and no paywall. Healthio+ currently carries no advertising at all.
Is this test anonymous, and is my data saved?
It's fully anonymous. Your answers are scored entirely in your browser and are never sent to us or stored anywhere. We keep only an anonymous count of how many people take each test, plus which browser family was used and which site you arrived from — never who took it or how they answered.
Is this test a diagnosis?
No. This is a screening tool for self-reflection, not a medical or psychological diagnosis. No online test can diagnose you. If your result resonates, consider speaking with a qualified doctor or mental-health professional.
How long does this test take?
About three minutes. It has 12 questions and gives you an instant result the moment you finish.
What is this test based on?
Adapted from the Difficulties in Emotion Regulation Scale (DERS).