The Emotion Regulation Questionnaire (ERQ) by Gross and John (2003) measures two common ways people regulate emotions: reappraisal (changing how you think about a situation) and suppression (holding expressions back). It asks how you typically manage feelings. Source: Gross & John, 2003 (PubMed).
How to use it: Answer about your usual habits, not just one day. There are no right or wrong answers.
Reading your score: Higher reappraisal and lower suppression are generally linked to better outcomes, but both are normal strategies. The bands are guides.
Limitations: This is a self-report screening tool, not a diagnosis. It describes tendencies, not a clinical state.
When to seek help: If emotions feel unmanageable or affect daily life, consider a mental health professional. If you ever feel you might harm yourself, contact 988 (US) right away.
Related: Our WHO-5 Well-Being Index and Mental Health Help (US).