We’re all familiar with IQ — a score that reflects how cognitively intelligent you are. But what about your EQ, or Emotional Quotient? That’s your ability to recognize, manage, and respond to emotions — both your own and those of others. And unlike IQ, EQ isn’t just about intellect. It’s about self-awareness, empathy, and how well you handle real-life challenges.
So how do you figure out your own EQ? Here are a few ways to assess it — both formally and informally.
1. Take a Structured EQ Assessment
There are validated tools designed to measure emotional intelligence. These typically break EQ into categories such as:
- Self-awareness: Do you recognize your own emotions as they happen?
- Self-regulation: Can you stay calm under pressure and manage emotional reactions?
- Motivation: Are you driven from within, even after failure?
- Empathy: Can you understand how others are feeling — and respond appropriately?
- Social skills: Do you communicate clearly and navigate relationships well?
While some assessments are clinical or used in corporate settings, there are many accessible self-tests online that give you a broad sense of where you stand.
2. Reflect on Your Emotional Habits
You don’t need a test to get insights into your EQ. Ask yourself questions like:
- Do I get emotionally overwhelmed easily?
- Can I explain what I’m feeling and why?
- Do people feel comfortable opening up to me?
- How do I handle conflict — do I escalate or de-escalate?
- Am I good at reading the emotions of others?
Honest reflection on questions like these can reveal patterns that point to emotional strengths or growth areas.
3. Ask for Feedback
Sometimes the best mirror is other people. Ask trusted friends, coworkers, or family members:
- How do I come across when I’m stressed?
- Do I seem emotionally self-aware?
- Do you feel heard and understood when we talk?
People with high EQ are usually open to feedback — and use it to grow.
4. Notice How You Respond Under Pressure
Your emotional intelligence shows up most clearly in tough moments. Do you get defensive or reflective when criticized? Do you blame others or take ownership? Can you stay present when someone else is emotional, or do you shut down?
Stress, failure, and interpersonal tension are often EQ pop quizzes — how you react says a lot.