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How Emotionally Intelligent Are You? A Science-Based EQ Self-Check

Emotional intelligence (EQ) has been called the strongest predictor of workplace success, relationship quality, and mental health — outperforming IQ in many real-world outcomes. But what exactly is it, and how do you know if you have it?

The concept was formally introduced by Peter Salovey and John Mayer in 1990, who defined it as the ability to perceive, understand, manage, and use emotions effectively. Daniel Goleman popularised the framework in 1995, expanding it into five domains: self-awareness, self-regulation, motivation, empathy, and social skills. In 2001, Petrides and Furnham developed the Trait Emotional Intelligence model, which measures EQ as a personality trait rather than an ability.

Research consistently shows that emotional intelligence is not fixed. Unlike IQ, which remains relatively stable throughout life, EQ can be developed and strengthened through practice and awareness. A meta-analysis by Mattingly and Kraiger (2019) found that EQ training programmes produced significant and lasting improvements across multiple dimensions.

This self-check explores four core dimensions of emotional intelligence: self-awareness (recognising your own emotions), self-regulation (managing your emotional responses), social awareness (reading others’ emotions accurately), and relationship management (navigating interpersonal dynamics effectively).

What High Emotional Intelligence Looks Like

  • You can name your emotions with specificity — distinguishing between frustration, disappointment, and anger rather than just "feeling bad".
  • You notice your emotional triggers and can pause before reacting impulsively.
  • You can read the emotional atmosphere of a room and adjust your communication accordingly.
  • You handle criticism without becoming defensive or shutting down.
  • You can hold space for someone else’s difficult emotions without trying to fix them or pull away.
  • You recover from setbacks and negative emotions relatively quickly, without denying them.
  • You can disagree with someone while maintaining the relationship and showing respect.

Emotional intelligence is not about being "nice" or suppressing emotions. It is about being aware of emotions — yours and others’ — and using that awareness skillfully.

Take the EQ Self-Check

This self-check draws on the four-branch ability model of emotional intelligence developed by Salovey and Mayer (1990, revised 1997), the competency framework popularised by Goleman (1995), and the Trait EI model by Petrides and Furnham (2001). It is informed by the Schutte Self-Report Emotional Intelligence Test (SSEIT), one of the most widely cited EQ measures in psychological research.

Your responses are anonymous. The result will reflect your current emotional intelligence patterns across four dimensions, giving you a clear picture of your strengths and areas for growth.

Takes about 3 minutes

Disclaimer

This self-check is for informational purposes only and does not provide medical, psychological, or legal advice. It is not a diagnostic tool and should not be treated as a substitute for professional support.