How It Works

Take this free quiz to discover your Emotional Intelligence in about 3 minutes. No email or signup required to see your results.

  1. Answer 16 quick questions (1 = Strongly Disagree, 5 = Strongly Agree).

  2. See your EQ snapshot across Self Awareness, Self Regulation, Social Awareness, and Relationship Skills.

  3. Get simple therapist written tips you can use right away to grow your EQ.

Emotional Intelligence Assessment

Discover your EQ strengths in just 3 minutes

Let's Explore Your Emotional Intelligence

Emotional intelligence (EQ) is your ability to understand and manage emotions—both your own and others'. It's a skill that can transform your relationships and well-being.

This quick assessment measures four key areas: self-awareness, self-regulation, social awareness, and relationship management. You'll discover your natural strengths and areas where small changes could make a big difference.

Your Privacy Matters: This assessment is completely anonymous. We don't collect or store your responses. Take your time and answer honestly—there are no right or wrong answers.

Question 1 of 16

Strongly Disagree Disagree Neutral Agree Strongly Agree

Your EQ Profile

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Overall EQ Score

📚 Free EQ Development Guide

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Your Personalized Next Steps

    Continue Your Growth

    Explore more tools to strengthen your emotional intelligence:

    📝 Copy your personalized EQ tips
    🎁 Free Resources Library
    📋 More Relationship Quizzes
    Professional Note: This assessment is for educational purposes only and isn't a diagnostic tool. If you're experiencing emotional difficulties or relationship challenges, consider reaching out to a licensed therapist for personalized support.

    Frequently Asked Questions About Emotional Intelligence

    What is Emotional Intelligence (EQ)?

    EQ is the set of skills that help you notice, understand, and manage emotions—your own and other people’s. It’s usually grouped into four areas: self-awareness, self-regulation, social awareness (empathy), and relationship skills.

    How is EQ different from IQ or personality?

    IQ measures cognitive ability (reasoning, memory), while personality describes your typical tendencies. EQ is a learnable skill set—habits you can practice—that improves how you handle stress, communicate, make decisions, and connect with others.

    Can EQ be improved?

    Yes. Small, repeatable habits change EQ over time—think weeks and months, not days. Start with one area (like self-regulation) and practice one tool daily, such as a 10-second pause and slow exhale before responding.

    What are a few daily practices to build EQ?

    Name your emotion out loud or in a note (“I’m feeling… because…”). Use reflective listening once per important conversation (“What I hear you saying is…”), and do a 5-minute evening check-in: what triggered me, how I responded, what I’ll try tomorrow.

    How can EQ help during conflict?

    Slow the moment down: pause, breathe longer on the exhale, and label your feeling before your point. Reflect back one thing you understood from the other person, then make a specific request (“I need five minutes to cool down, then let’s revisit”). These micro-repairs reduce escalation and build trust.