Introduction
Emotional intelligence (EI) is about understanding your own emotions and noticing others’ feelings too. It helps you navigate stress, communicate better, and build stronger relationships.
This self-scoring test will help you evaluate your EI in a practical, hands-on way. Each question has three answer options with points — add them up at the end.
How to Take the Test
For each question, pick the option that best matches how you usually feel or act:
- a) Always / Most of the time (3 points)
- b) Sometimes / Occasionally (2 points)
- c) Rarely / Hardly ever (1 point)
Emotional Intelligence Test Questions
1. I can tell exactly what I’m feeling at the moment.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
2. I notice when my mood starts to shift, and I understand the cause.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
3. I understand how my emotions influence my decisions and behavior.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
4. When I feel stressed or upset, I can pause before reacting.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
5. I can shift my perspective to see challenges as opportunities.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
6. I stay composed even in tense or frustrating situations.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
7. I set personal goals and keep going, even under pressure.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
8. I try to stay optimistic, even after setbacks.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
9. I reflect on my emotions to guide personal growth.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
10. I notice how others are feeling, even if they don’t say anything.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
11. I try to understand other people’s perspective before reacting.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
12. When someone is upset, I respond in a caring and supportive way.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
13. I express my feelings clearly without blaming others.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
14. I handle disagreements constructively.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
15. I build and maintain positive, supportive relationships.
a) Always (3pts)
b) Sometimes (2pts)
c) Rarely (1pt)
Scoring
Add your points from all 15 questions:
- 36–45 points – High EI: You are very aware of your emotions and others’. You manage stress well, respond thoughtfully, and foster healthy relationships.
- 26–35 points – Moderate EI: You have good emotional awareness, but there’s room to improve in managing reactions and understanding others.
- 15–25 points – Developing EI: You may struggle with recognizing and regulating emotions. Daily practice can significantly improve your relationships and wellbeing.
How Sphera Can Help
Sphera offers tools to strengthen your emotional intelligence:
🔵 Emotion Check-ins: Log emotions and triggers to increase self-awareness.
🟠 Guided Reflection: Explore reactions and uncover patterns.
💚 Breathing Exercises: Calm strong emotions and regulate stress.
🟣 Know Yourself Better Prompts: Reflect on beliefs, reactions, and habits.
💚 Daily Gratitude: Reinforce positive emotions and build resilience.
By practicing these daily, you’ll notice improvements in stress management, relationships, and self-confidence.
Conclusion
This test is just the starting point. Awareness is the first step, but real growth comes from daily practice. Use Sphera to track emotions, reflect, and apply strategies to improve EI over time.