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The Emotional Intelligence Self Assessment Quiz
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Emotional intelligence (referred to as EQ) is your ability to be aware of, understand and manage your emotions. Why is EQ important? While intelligence (referred to as IQ) is important, success in life depends more on EQ. Take the assessment below to learn your EQ strengths!
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My feelings are clear to me at any given moment


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Emotions play an important part in my life
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My moods impact the people around me
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l find it easy to put words to my feelings
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My moods are easily affected by external events
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l can easily sense when I'm going to be angry
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l readily tell others my true feelings

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l find it easy to describe my feelings
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Even when I'm upset, I'm aware of what’s happening to me
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l can stand apart from my thoughts and feelings and examine them
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l accept responsibility for my reactions

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l find it easy to make goals and stick with them
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l am an emotionally balanced person

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l am a very patient person

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l can accept critical comments from others without becoming angry

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l maintain my composure, even during stressful times

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If an issue does not affect me directly, l don’t let it bother me

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l can restrain myself when l feel anger towards someone

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l control urges to overindulge in things that could damage my well-being

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l direct my energy into creative work or hobbies

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l consider the impact of my decisions on other people

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l can tell easily if the people around me are becoming annoyed

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l sense it when a person’s mood changes

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l can be supportive when giving bad news to others

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l am generally able to understand the way other people feel

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My friends can tell me intimate things about themselves

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It genuinely bothers me to see other people suffer

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l usually know when to speak and when to be silent

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l care what happens to other people

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l understand when people’s plans change

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l am able to show affection

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My relationships are safe places for me

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l find it easy to share my deep feelings with others

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l am good at motivating others

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l am a fairly cheerful person
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It is easy for me to make friends

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People tell me l am sociable and fun

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l like helping people

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Others can depend on me

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EI

Emotional Intelligence (EI) refers to the ability to recognize, understand, manage, and influence emotions — both your own and those of others. It plays a crucial role in how we interact with people, handle stress, make decisions, and navigate social complexities.

Unlike IQ, which measures intellectual ability, EI is about emotional and social functioning. It includes being aware of emotions, regulating emotional responses, staying motivated in the face of challenges, empathizing with others, and communicating effectively.

Daniel Goleman, a leading expert on EI, breaks it down into five key components:

1. Self-Awareness – The ability to recognize and understand your own emotions and how they affect your thoughts and behavior.

2. Self-Regulation – The ability to manage impulsive feelings and behaviors, control your emotions, and adapt to changing circumstances.

3. Motivation – A passion to work for reasons beyond money or status; being driven to achieve for the sake of accomplishment.

4. Empathy – The ability to understand the emotions of others and respond with sensitivity and care.

5. Social Skills – Proficiency in managing relationships, building networks, and navigating social environments effectively.

EI2

Emotional Intelligence (EI) is a critical skill that influences almost every aspect of our daily lives. It impacts how we relate to ourselves, connect with others, handle pressure, and make decisions.

In Personal Life:

EI enhances our ability to build healthy relationships, manage stress, and navigate emotional challenges. When we are emotionally intelligent, we are better able to:

· Understand and express our feelings clearly

· Resolve conflicts in a constructive way

· Set boundaries and respect others'

· Practice empathy and support loved ones

· Improve self-esteem and emotional balance

This leads to more fulfilling relationships, better mental health, and a stronger sense of well-being.

In Work Life:

In the workplace, EI is often a stronger predictor of success than technical skills. It helps us:

· Communicate effectively with colleagues and clients

· Lead and inspire others with empathy and confidence

· Stay calm and focused under pressure

· Manage teams and resolve conflicts diplomatically

· Adapt to change and stay motivated during challenges

Professionals with high emotional intelligence are more likely to be trusted, respected, and promoted — not just for what they know, but for how they show up emotionally and socially.

EI2

This report is based on the Endorphin Model of Emotional Intelligence, which views emotional intelligence as a dynamic balance of internal emotional energy, self-awareness, and interpersonal connection. The model emphasizes the role of positive neurochemicals — especially endorphins — in enhancing emotional well-being, motivation, and social engagement.

The Endorphin Model breaks Emotional Intelligence into five core domains:

1. Emotional Awareness
The ability to recognize and name one’s own emotions. This includes understanding emotional triggers and their physiological impact.

2. Emotional Regulation
The skill to manage emotional responses in healthy ways. It involves calming the nervous system, releasing emotional tension, and restoring balance, often linked to endorphin release through practices like mindfulness, movement, or laughter.

3. Motivational Drive
Emotions are powerful sources of energy. This domain focuses on harnessing positive emotions (like joy, excitement, or purpose) to maintain long-term motivation, especially through dopamine and endorphin reinforcement.

4. Empathic Connection
The capacity to tune into others’ emotions with compassion and presence. Empathy helps foster deeper social bonds and supports the emotional well-being of both the individual and those around them.

5. Resilient Communication
Effective emotional expression and listening form the core of this domain. It promotes open, respectful, and emotionally aware interactions that reduce conflict and increase collaboration. Together, these domains reflect an integrative, neurobiological view of emotional intelligence — emphasizing not just what we know about emotions, but how we feel, move, and connect through them.

EI3

A low proficiency level in Emotional Intelligence indicates that the individual may struggle to recognize, understand, and manage their own emotions, as well as the emotions of others. Emotional reactions may be intense, impulsive, or difficult to control. Challenges may also arise in reading social cues, communicating effectively, and maintaining healthy relationships. While these difficulties can affect both personal and professional life, this level also represents an important starting point for growth. With awareness, support, and intentional effort, emotional intelligence can be developed over time.

Example:
For instance, an individual may become overwhelmed with frustration during a team meeting and abruptly withdraw from the conversation without expressing why — leaving others confused or concerned. Later, they may regret the reaction but feel unsure how to address it constructively.

While these difficulties can affect both personal and professional life, this level also represents an important starting point for growth. With awareness, support, and intentional effort, emotional intelligence can be developed over time.

Your Detailed Competency Ratings:
 
Here’s a detailed competency ratings table for your Emotional Intelligence Report:

EI5

Strength and Growth Areas:
 

   Strengths:

· Willingness to Improve: Shows openness to feedback and has expressed interest in improving emotional intelligence skills.
· Goal-Oriented: Demonstrates a desire to grow and achieve personal goals, even if challenges arise in managing emotions during the process.
· Perseverance: Despite struggles with emotional regulation, consistently tries to move forward in the face of adversity.
· Self-Awareness (to some extent): May have some awareness of emotional reactions but needs further development to enhance this skill.


  Growth Areas:

· Emotional Awareness: Needs to develop the ability to accurately recognize and label emotions in real time. Practice mindfulness and emotion identification techniques to improve this.

 
· Self-Regulation: Must focus on learning techniques to manage emotional responses more effectively, especially under stress. Strategies such as deep breathing, grounding exercises, and cognitive reframing can help.

 
· Empathy: Struggles to recognize emotions in others, which affects relationship-building. Engaging in active listening and seeking feedback in social interactions can foster better understanding.

 

· Social Skills: Needs to work on communication, especially in expressing emotions appropriately and resolving conflicts without escalation. Role-playing and assertiveness training can build these skills.

 
· Motivational Consistency: While there is a drive to succeed, emotional fluctuations can impact sustained motivation. Setting small, manageable goals and tracking progress could help boost long-term motivation.

Recommendations and Action Plan
To support the development of Emotional Intelligence at this stage, the following recommendations are provided, focusing on building emotional awareness, self-regulation, empathy, and social skills. A consistent, deliberate approach will help nurture EI and lead to better personal and professional outcomes.

 

1. Emotional Awareness
· Action: Begin a daily emotional journal to track emotional states and their triggers. Include reflections on what emotions were experienced and how they were handled.

· Recommended Activity: Practice identifying emotions using an emotion wheel or chart. Take time each day to pause and name the emotions you're feeling at different points.

· Timeline: 2 weeks (daily journaling) to begin recognizing emotional patterns.

2. Self-Regulation
· Action: Learn and practice relaxation techniques like deep breathing, progressive muscle relaxation, or guided meditation to calm the mind and body when feeling overwhelmed.

· Recommended Activity: Engage in short, mindfulness sessions (5-10 minutes per day) focusing on breathing or observing physical sensations in the body.

· Timeline: Ongoing, with progress monitored weekly. Aim to implement self-regulation strategies in high-stress situations by the end of one month.

3. Empathy
· Action: Commit to active listening during conversations. Focus on understanding the speaker's emotions before responding. Make eye contact, nod, and ask open-ended questions to encourage deeper connection.

· Recommended Activity: Participate in social empathy exercises, such as perspective-taking role-play, where you actively try to imagine and respond to others' emotional experiences.

· Timeline: Begin practicing active listening immediately and continue to build empathetic responses through regular practice over the next 4-6 weeks.

4. Social Skills
· Action: Attend communication or conflict resolution workshops to enhance interpersonal interactions. Practice expressing emotions clearly and assertively without being confrontational.

· Recommended Activity: Role-play common social situations (e.g., workplace meetings, personal discussions) to build confidence in navigating emotional dynamics.

· Timeline: Register for a workshop within the next 2 weeks. Practice communication exercises bi-weekly to reinforce learning.

5. Motivation
· Action: Set small, measurable goals that are emotionally rewarding. Break larger tasks into manageable steps and celebrate progress.

· Recommended Activity: Use a vision board or goal-tracking app to visually track milestones and celebrate achievements.

· Timeline: Set and review goals monthly, focusing on progress, not perfection.

 

· Expected Outcome:
With consistent practice and commitment, emotional intelligence can be developed over time. Key improvements should be observable in emotional regulation, interpersonal relationships, and overall emotional resilience within the next 2-3 months.

· Conclusion :
Emotional Intelligence is a critical skill that can significantly impact both personal well-being and professional success. Although you are currently at a low proficiency level, there is great potential for growth. With a structured approach and consistent effort, foundational EI skills such as emotional awareness, self-regulation, empathy, and social skills can be developed over time.

By embracing the recommendations and action plan outlined in this report, you will be able to increase your emotional intelligence, leading to improved emotional resilience, more effective communication, and stronger relationships both at work and in personal life.

The journey to emotional intelligence is ongoing, and with determination and the right support, significant progress can be made. Regular reflection, practice, and feedback will be essential in this development process.


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