Everyone faces emotional challenges at some point in life, whether due to circumstances or emotional sensitivity. This test will help you understand how you are managing your emotions and if you feel overwhelmed you can benefit from some tips to improve the way you manage them.
Note: Take a sheet and mark each answer with the corresponding question number.
Use the key below to answer the questions, rating how much you agree or disagree with each statement.
* Strongly Disagree
* Disagree
* Neutral
* Agree
* Strongly Agree
1. I feel overwhelmed by my emotions.
2. I am able to manage the level of stress I experience.
3. I have physical symptoms of anxiety, such as sweating or rapid heartbeat.
4. I have strong relationships with people I care about.
5. I have made many bad decisions in my life.
6. I am very critical of myself.
7. I can't get over traumatic events or lose my mind in certain situations.
8. I am able to identify and express my emotions.
9. I trust that if I trust others, they will support me.
10. I engage in behavior that significantly affects my ability to improve emotionally on a daily basis.
11. When I experience a strong emotion, I usually know where it comes from.
12. My emotional state is stable.
13. I delay and/or avoid dealing with important things in my life.
14. I often feel sad.
15. I have a sense of purpose in life.
16. I feel lonely.
17. I often get irritated or angry easily.
18. I have noticed changes in appetite or sleep patterns compared to when I was better.
19. I have the ability to come back stronger from failures.
20. I manage my time and responsibilities; most days I feel like life is under control.
How to analyze the results:
* Count how many "Agree" or "Strongly Agree" responses you have for each question.
* See how many of these responses are positive (eg, questions like "I have strong relationships" are positive) and how many are negative (eg, "I often feel sad" are negative).
* A high number of negative responses may indicate that you need emotional support.
Here are some tips to better manage your emotions:
Accept your emotions
Recognizing and accepting the emotions you feel is the first step to managing them. This will help you understand what is bothering you.
Practice physical activity
Physical activity such as walking, running or yoga helps release endorphins, hormones that improve mood and reduce stress.
Create a healthy routine
Exercise, a balanced diet and adequate sleep are important for emotional well-being. Physical activities release endorphins, hormones that help improve mood.
Use the reflection technique
Take time to think about your feelings. Write in a journal or talk to someone you trust about what you're feeling. This can help you gain perspective and identify the sources of your emotions.
Make yourself a priority
Learn to say "no" when necessary. Maintain adequate space for yourself by managing commitments and other demands.
Be grateful
Focus on the positive aspects of your life. Write down the things you are grateful for every day, helping to improve your emotional state.
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