Emotional Intensity Self-Assessment

Rate 33 statements about your body, emotions, thoughts, urges, and your capacity to regulate right now. The result points you to a next step.

Educational disclaimer

This is a self-reflection tool for educational use. It does not diagnose anything, and it does not replace therapy, counseling, or medical care. If you need support now, call or text 988 or see Crisis Resources.

I understand this is an educational tool and want to continue.

Answer based on how you feel right now, not how you usually feel. It takes about five minutes.

Current Emotional State

Read the explanations for each category carefully and select the number that best represents your current experience.

Get support now

You rated this session at the top of the scale, or you flagged an urge that can cause harm. Talk to someone before you act on it.

Call or text 988 (Suicide and Crisis Lifeline)
Text HOME to 741741 (Crisis Text Line)
Call 911 or go to your nearest emergency room.

While you wait, or if you are safe but overwhelmed:
Crisis Resources
Grounding Techniques
When to Seek Professional Help

Assessment Results

Band

Moderate intensity

Score: 0 / 132

Where most of the intensity sits

A sequence that usually helps

Pause. Delay any reaction or decision.
Name the strongest feeling.
Check that you are safe where you are.
Lower the input. Leave the room, mute the phone, step outside.
Use one skill, such as slow breathing or grounding.
Re-check your intensity after 15 to 20 minutes.
Decide whether you are ready to solve the problem yet.

Add a note

What set this off, or which skill you plan to use

Next step

Box Breathing, to bring the body down first
Grounding Techniques, when thoughts are racing
Emotion Wheel, to name what you are feeling
TEMP Method Journal, to work out the next action
Coping Strategy Generator, if nothing is working
When to Seek Professional Help

Saved Results

Your past self-assessments are saved locally in this browser to help you track your personal patterns.