Do Your Emotions Feel Too Big? Emotional Reactivity Self-Test | Growth Counseling
Ever wonder why your emotions sometimes feel too strong, last too long, or take over your day? You’re not alone. We all experience strong feelings, but when emotions seem disproportionate to a situation, they can impact relationships, work, and overall well-being.
This self-test is designed to help you gain insight into your emotional patterns, recognize signs of emotional reactivity, and consider whether additional support could be helpful.
Self-Test: Do Your Emotions Feel Too Big?
Instructions:
Rate how often the following statements describe your usual experience on a scale from 1–5:
1 = Rarely or Never 2 = Occasionally 3 = Sometimes 4 = Often 5 = Almost Always
Emotional Experience
I feel emotions so strongly that they linger long after an event is over.
When something small goes wrong, I can feel overwhelmingly frustrated or sad.
I react quickly before fully thinking through what I’m feeling.
When I get upset, calming down takes me a long time.
My emotional responses surprise or worry me afterward.
Cognitive Response
I often replay upsetting events repeatedly in my mind.
My thoughts quickly spiral into “worst case” scenarios.
I tend to interpret neutral situations as personal or threatening.
It feels hard to see another person’s perspective when I’m upset.
After an argument, I dwell on what I wish I’d said or done differently.
Physiological and Behavioral Signs
My body tenses or my heart pounds easily when I’m emotionally triggered.
I raise my voice, withdraw, or act impulsively when upset.
I later regret things I said or did in emotional moments.
I sometimes use distraction, food, screens, or substances to calm intense feelings.
I notice physical exhaustion following emotional spikes.
Relational or Situational Patterns
Others have told me I “overreact” or seem highly sensitive.
I worry that people will leave or reject me after conflict.
I find it difficult to let go of minor offenses or differences.
I avoid certain situations because I fear how I might react.
Small stressors at work or home can derail my day.
Scoring
20–40: You tend to maintain balanced emotional responses but may have occasional spikes under stress.
41–60: You experience moderate emotional amplification; consider mindfulness or grounding tools to increase regulation.
61–80: Your emotional reactions often feel disproportionate and may disrupt relationships or well-being; emotional regulation work with a counselor could be very beneficial.
81–100: You may frequently feel overwhelmed or out of control during emotional experiences; seeking professional support could help uncover underlying causes such as trauma, anxiety, or nervous system sensitivity.
What Your Results Might Reveal
If your score falls in the mid to high range, it may point to what therapists call “emotional amplification”—when your nervous system responds to stress more intensely than others might. This can happen for many reasons, from past trauma to chronic stress or even natural temperament. The good news: emotional reactivity can be understood, regulated, and healed.
Ready to Take the Next Step?
If your results suggest your emotions sometimes feel too big to manage, you don’t have to navigate that alone. At Growth Counseling, our compassionate therapists help you uncover the roots of emotional intensity, build personalized regulation tools, and restore calm confidence in your daily life. Meditation, resiliency building, exploring triggers from past trauma, and listening prayer are powerful tools for reducing emotional reactivity—stay tuned for free resources on these soon.
👉 Schedule a free consultation today to begin your journey toward greater emotional balance and resilience.
