Free EQ Quiz

Psychological research has shown that Emotional Intelligence (EQ) plays a crucial role in your personal happiness, relationship satisfaction, and professional success.

This quiz is designed to help you gain insights into your emotional intelligence across key psychological domains. It's quick, easy, and suitable for everyone!

At Elevate, we know from thousands of hours of coaching that EQ can be improved. It's an area we regularly help people with and care about as a company.

Once you have finished you will receive a detailed set of results.

Take the Quiz

1. Self-Awareness

How often can you identify how you’re feeling?

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2. Self-Regulation

Which of the following best describes your reaction when experiencing feelings of frustration or anger?

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3. Assertiveness

How comfortable are you expressing your needs to others?

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4. Empathy

How well do you understand the perspectives of others?

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5. Social Skills

In social situations, how comfortable are you initiating conversations and connecting with others?

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6. Emotional Expression

Which of the following best describes how you express your feelings to friends or family:

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7. Adaptability

When faced with unexpected changes, how do you react?

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8. Conflict Management

How do you handle disagreements with others?

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9. Emotional Insight

How often do you notice the impact your emotions have on your actions?

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10. Stress Management

When under pressure, how effectively do you manage stress?

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11. Optimism

What is your general outlook on life?

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12. Emotional Self-Care

How often do you engage in activities that support your emotional well-being?

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High Emotional Intelligence

You have developed a strong foundation of emotional intelligence, which shows up in the way you communicate, collaborate, and lead. You likely understand your emotional responses well, and you recognize the influence your emotions have on your actions, decisions, and relationships. You can identify what you feel and why, and you respond to difficult moments with clarity and self-control. People around you probably trust your judgment and feel comfortable coming to you in challenging situations.You may already serve as a role model for others in your workplace or personal life. That said, emotional intelligence is never a finished product. As your environment changes, your EQ needs may evolve too. Even small moments of stress or feedback can offer new insights and opportunities for growth.

To deepen your emotional intelligence:

  • Look for patterns in how you manage energy and empathy across your day
  • Practice noticing subtle emotional shifts in yourself and others
  • Take on mentoring or coaching opportunities to help others grow

Recommended blog posts for your level:

How to Use the GROW Model for Coaching Employees

This post is great for someone with high EQ who may now be coaching or mentoring others. It provides a structured way to help people reflect and grow — and can be equally useful as a tool for self-coaching.

10 Core Leadership Values Every Manager Should Embody

At high levels of EQ, the next leap is often values-based leadership. This post encourages deeper alignment between emotional insight and day-to-day behavior, helping you lead from a place of integrity.

Get more management training tips in your inbox!

Above Average Emotional Intelligence

You show strong potential in emotional intelligence, with many areas already well developed. You probably know how to manage your emotions in most situations, and you are aware of the importance of empathy, listening, and relationship-building. There may be a few recurring challenges where your reactions get the better of you or where your ability to navigate others' emotions feels less consistent.

Your next level of growth is likely in recognizing these moments and learning to work with them more intentionally. You might benefit from sharpening your feedback skills, managing up more effectively, or creating space to reflect on your own patterns under pressure.

To move from above average to truly advanced:

  • Reflect on the scenarios where your EQ feels less stable or harder to access
  • Practice giving and receiving emotionally intelligent feedback
  • Strengthen your ability to set boundaries and manage difficult conversations

Recommended blog posts for your level:

Constructive Criticism: How To Give Feedback That Creates Behavioral Change

This article breaks down a clear, low-drama model for giving feedback that actually drives improvement. Perfect for someone who already values emotional nuance but wants to become more effective in delivering it.

How to Process and Implement Feedback Well

If you’re looking to grow, your ability to absorb and apply feedback will directly influence your pace of development. This post helps you take feedback — even the hard kind — and turn it into forward motion.

How to Actually Set Boundaries at Work

Sometimes the most emotionally intelligent thing you can do is say no or ask for what you need. This guide helps you do that with confidence, while preserving trust and professionalism.

Get more management training tips in your inbox!

Moderate Emotional Intelligence

Your results show a solid awareness of emotions, but likely some inconsistency in how you manage and apply that awareness. In some situations, you may feel confident and grounded, while in others, your reactions or communication feel less in your control. You might find yourself thinking, "I know what I'm feeling, but I don't always know what to do with it."

This is a pivotal stage for growth. Many people plateau here because they haven’t been taught how to turn awareness into action. That gap can be closed with targeted tools and deliberate reflection.

To grow your emotional intelligence:

  • Practice pausing when emotions feel heightened
  • Start journaling your emotional patterns and behaviors
  • Seek feedback from people you trust about how you show up in high-pressure moments

Recommended blog posts for your level:

12 Stages of Burnout and How to Recover from It

Burnout can cloud emotional awareness and disrupt regulation. This article helps readers identify emotional exhaustion early and rebuild balance — an essential foundation for anyone working to improve their EQ.

How to Prioritize Mental Health in the Workplace

For someone developing EQ, mental clarity and emotional bandwidth are key. This piece offers realistic, personal strategies to improve emotional well-being, regulate stress, and build emotional resilience day by day.

Get more management training tips in your inbox!

Opportunity for Growth

You may currently find some aspects of emotional intelligence difficult to access or apply. Perhaps you struggle to manage emotions under stress, find it challenging to express what you feel, or avoid conflict because it feels too emotionally charged. You might feel stuck in patterns that you don’t quite know how to change.

This is not a fixed state. EQ is a skill, and many people start here and go on to experience significant personal and professional growth. With the right resources, you can build stronger self-awareness, improve how you respond to emotions, and increase your ability to understand and connect with others.

To begin developing emotional intelligence:

  • Start with simple daily self-check-ins: What did I feel today, and why?
  • Build your emotional vocabulary beyond just "good" or "bad"
  • Focus on one skill at a time, such as managing stress or giving feedback

Recommended blog posts for your level:

How to Actually Set Boundaries at Work

Sometimes the most emotionally intelligent thing you can do is say no or ask for what you need. This guide helps you do that with confidence, while preserving trust and professionalism.

Constructive Criticism: How To Give Feedback That Creates Behavioral Change

This article breaks down a clear, low-drama model for giving feedback that actually drives improvement. Perfect for someone who already values emotional nuance but wants to become more effective in delivering it.

How to Process and Implement Feedback Well

If you’re looking to grow, your ability to absorb and apply feedback will directly influence your pace of development. This post helps you take feedback — even the hard kind — and turn it into forward motion.

Get more management training tips in your inbox!

Low Emotional Intelligence

Your score suggests that emotional intelligence might not be a skill set you feel confident using right now. You may struggle to name what you feel, to manage emotional reactions in the moment, or to connect meaningfully with how others are feeling. These challenges can affect communication, relationships, and your overall sense of stability.

There is no shame in this score. Emotional intelligence isn’t something you either have or don’t. It is something that can be learned, practiced, and strengthened over time. Even one small change—like taking a breath before reacting or naming your emotion with more precision—can start to shift the way you experience your day.

To begin your growth journey:

  • Reflect each day on one moment when emotion influenced your behavior
  • Learn the connection between emotions, thoughts, and outcomes
  • Set a goal to improve just one EQ domain (like self-regulation or emotional expression)

Recommended blog posts for your level:

How to Actually Set Boundaries at Work

Sometimes the most emotionally intelligent thing you can do is say no or ask for what you need. This guide helps you do that with confidence, while preserving trust and professionalism.

Constructive Criticism: How To Give Feedback That Creates Behavioral Change

This article breaks down a clear, low-drama model for giving feedback that actually drives improvement. Perfect for someone who already values emotional nuance but wants to become more effective in delivering it.

How to Process and Implement Feedback Well

If you’re looking to grow, your ability to absorb and apply feedback will directly influence your pace of development. This post helps you take feedback — even the hard kind — and turn it into forward motion.

Get more management training tips in your inbox!