emotional intelligence test

Explore how you recognize emotions in yourself and others, work through difficult feelings, and choose how to respond.

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