Knowing your feelings
Try this
Once a day, stop and name your feeling in one specific word ("restless", "proud", "left out"). Naming a feeling is one of the simplest ways to get some distance from it.
Test / 07 · Emotions · 5 min
How do you handle feelings?
Emotional intelligence is how well you notice feelings, yours and other people's, and what you do with them. Rate 28 statements about how you usually act. There are no right answers, only honest ones. Your result shows four areas, so you can see where you're already strong and what's worth practising.
About 5 minutes · 28 statements · Saved only if you choose
Private by design: your answers never leave this page.
1 of 28
I notice when my mood starts to change, before it takes over.
Your result
You gave every statement the same answer. Your result may be less useful. Want to try again?
0/ 100
Overall
Your four areas · out of 100
- Knowing your feelings
- Managing your feelings
- Reading other people
- Handling relationships
Managing your feelings
Try this
When you feel the surge, take three slow breaths before you reply. Even a short pause gives you more choice about what you say next.
Reading other people
Try this
In your next conversation, ask one "how did that feel?" question and really listen to the answer.
Handling relationships
Try this
Next time something bothers you, say it early and simply: "When X happened, I felt Y."
Emotional intelligence isn't fixed. Everyone's result moves as they practise. Come back in a few months and see what's changed.
These bands are our own guide to help you read your result. They're not compared with a population, and they're not a diagnosis.
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What’s happening in this test?
Read each statement. There are 28, about how you usually notice and handle feelings, yours and other people's.
Rate it. Pick 1 to 5 for how much it sounds like you. There are no right answers, and you can go back to change one.
Four areas. Seven statements belong to each area. Some are worded the other way round, so they're scored in reverse.
Your scores. Each area becomes a score from 0 to 100, and your overall score is the average of the four.
What can change your result: your mood, recent events, and how honestly you answer. It shows how you see yourself, not how others see you.
Read more: What is emotional intelligence?
Questions
What is emotional intelligence?
It's the ability to notice, understand and manage feelings, both your own and other people's. Psychologists Peter Salovey and John Mayer described it in 1990, and Daniel Goleman's 1995 book made the idea popular.
Is EQ more important than IQ?
They measure different things. IQ tests are about reasoning and problem-solving; emotional intelligence is about feelings and relationships. Both matter, in different situations. Claims that EQ "matters twice as much" as IQ aren't well supported by research.
Can you improve your emotional intelligence?
Yes. These are skills, not fixed traits. Practising things like naming feelings, pausing before reacting and asking people how they feel can help over time.
How accurate is this test?
It's a self-report test, so it shows how you see yourself. That's useful, but people don't always see themselves clearly. For a fuller picture, ask someone who knows you well how they'd answer a few of the statements about you.
Is this a clinical or professional assessment?
No. It's an educational self-reflection tool, not a diagnosis, and it can't be used for hiring or clinical decisions. If you're struggling with your emotions, talking to a qualified professional is a good step.
Do you save my answers?
No. Everything is calculated in your browser, and your answers disappear when you close the page. If you press "Save result", only your scores are kept, on this device.
How long does the test take?
About 5 minutes. There are 28 statements and no time limit.
What's a good emotional intelligence score?
There's no pass mark. Our bands (Growing, Solid, Strong, Very strong) are a simple guide we made to help you read your result. They aren't compared with other people.
Learn more: What is emotional intelligence?, Why do we overthink at night?
Sources
- Salovey, P., & Mayer, J. D. (1990). Emotional intelligence. Imagination, Cognition and Personality, 9(3), 185–211.
- Goleman, D. (1995). Emotional Intelligence: Why It Can Matter More Than IQ. Bantam Books.
The four areas follow the common self-awareness / self-management / social awareness / relationship skills grouping. All 28 statements are our own writing; we do not use any published, copyrighted EQ questionnaire.