Emotional Regulation Assessment
A detailed private Backing U self-assessment designed to help you reflect on difficulty recognising, tolerating and responding to strong emotions without becoming overwhelmed, shut down or reactive. It looks across emotions becoming intense very quickly, difficulty calming after being upset, impulsive or reactive responses during strong emotion, shutting down, numbing or avoiding feelings and difficulty identifying what I am feeling and what I need. The assessment contains 20 questions and is intended to give you a structured wellbeing snapshot, highlight the areas having the greatest effect, and provide practical recommendations for what to do next. It is not designed to diagnose a condition or replace an individual professional assessment.
The Emotional Regulation Assessment is a Backing U educational wellbeing and self-reflection tool. It is not a validated diagnostic instrument, does not provide a clinical diagnosis and does not replace individual assessment or advice from a qualified professional. Scores are influenced by how questions are understood and by the timeframe selected. If several items are marked N/A, the total may be lower and should be interpreted cautiously; individual responses may be more informative than the total score. If difficulties are severe, rapidly worsening, affecting basic functioning or creating safety concerns, seek appropriate professional or urgent support. External resources are provided for further reading and support only. They are operated by independent Australian or UK organisations and their inclusion does not imply endorsement of this Backing U tool.
I have noticed emotions becoming intense very quickly.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Emotions becoming intense very quickly has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Emotions becoming intense very quickly has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of emotions becoming intense very quickly.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed difficulty calming after being upset.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Difficulty calming after being upset has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Difficulty calming after being upset has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of difficulty calming after being upset.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed impulsive or reactive responses during strong emotion.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Impulsive or reactive responses during strong emotion has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Impulsive or reactive responses during strong emotion has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of impulsive or reactive responses during strong emotion.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed shutting down, numbing or avoiding feelings.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Shutting down, numbing or avoiding feelings has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Shutting down, numbing or avoiding feelings has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of shutting down, numbing or avoiding feelings.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed difficulty identifying what I am feeling and what I need.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Difficulty identifying what I am feeling and what I need has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Difficulty identifying what I am feeling and what I need has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of difficulty identifying what I am feeling and what I need.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Keep or share a copy of your result
You can email a copy of this result to yourself. You can separately choose whether Backing U may receive an anonymous copy of your responses and result for quality improvement and research.
The Emotional Regulation Assessment is a Backing U educational wellbeing and self-reflection tool. It is not a validated diagnostic instrument, does not provide a clinical diagnosis and does not replace individual assessment or advice from a qualified professional. Scores are influenced by how questions are understood and by the timeframe selected. If several items are marked N/A, the total may be lower and should be interpreted cautiously; individual responses may be more informative than the total score. If difficulties are severe, rapidly worsening, affecting basic functioning or creating safety concerns, seek appropriate professional or urgent support. External resources are provided for further reading and support only. They are operated by independent Australian or UK organisations and their inclusion does not imply endorsement of this Backing U tool.