emotional intelligence test

A 25-question quiz designed to assess how good you are at managing your emotions and navigating your emotional world. What do you score?

1. I can notice what I'm feeling while the emotion is happening.
2. Every emotion can serve a function or purpose in life.
3. I recognize how my environment, stress level, sleep, and physical state influence my emotions.
4. I can often tell how someone is feeling from their tone, facial expression, or body language.
5. My moods and emotions are often unpredictable, even to me.
6. I sometimes react to people before trying to understand where they are coming from.
7. I treat emotions as useful information, but not automatic instructions.
8. I often focus on what is within my control.
9. When a difficult emotion hits, I can usually choose my response instead of letting the emotion decide for me.
10. I know how to channel strong emotions into something constructive, such as writing, music, exercise, prayer, or creative work.
11. I avoid talking about my feelings, even with people I trust.
12. When someone is upset, I often jump to advice before fully hearing them out.
13. I know how to cultivate positive emotions through my habits, activities, and surroundings.
14. I frequently become angry, upset, or frustrated with other people.
15. I often weaken an apology by defending or justifying what I did.
16. I bottle up my emotions until they come out more strongly than I intended.
17. I can feel a strong emotion without acting on the first impulse it creates.
18. I can understand why someone feels the way they do, even when I would react differently.
19. When emotions run high, I sometimes act in ways I later regret.
20. I often take other people's moods personally, even when the cause may have little to do with me.
21. I can work through difficult emotions without getting stuck in them or pretending they aren't there.
22. I often struggle to identify what triggered a strong emotion.
23. I struggle to put my feelings into words when talking with other people.
24. I often do things that feel good in the moment but leave me feeling worse afterward.
25. I know when to trust a gut feeling and when to slow down and question it.