Personality & self · 24 questions

EQ: how you work with emotions

Notice, pause, check and revisit a conversation. Reflect on everyday ways of handling emotions through 24 questions.

How this result is calculated

This original check uses self-reported everyday behaviour. It does not calculate an EQ ability score or standardised score, and it is not an official TalentSmartEQ assessment or a medical diagnosis.

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When my feelings change, I put the trigger into words.

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When I want to speak harshly, I pause briefly before speaking or sending.

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When someone’s reaction concerns me, I check with them rather than decide from assumptions alone.

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When opinions differ, I express my wishes rather than judge the other person.

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Even when I feel unsettled, I tend to move to the next task without checking the feeling.

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When plans fall apart, I tend to direct my irritation at the next person I encounter.

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While listening, I tend to focus on my response before the person has finished.

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Even when I realise I spoke harshly, I rarely return to the conversation later.

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Before a discussion, I check whether I feel rushed or calm.

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When emotions run high, I choose an approach that helps me settle.

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Before giving advice, I ask what the person wants.

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In a difficult conversation, we finish by confirming what to do next.

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At the end of the day, I find it hard to remember how I felt during it.

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I often rush an important response while still being carried by my mood.

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When someone feels differently from me, I tend to wrap up the conversation without asking why.

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Even when I want to decline a task, I tend to accept without explaining why or how much I can do.

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Even within “I don’t like this”, I distinguish worry from disappointment.

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When I become fixed on one interpretation, I check whether there is another way to take it.

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When words and expressions seem to convey different things, I leave room to check.

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After a misunderstanding, I suggest a specific point from which to restart the conversation.

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Even when I notice bodily stiffness, I often do not consider its relationship to my feelings.

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Even when we could talk after settling down, I tend to try to decide everything on the spot.

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Even when someone seems different from usual, I rarely ask about their circumstances.

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When a conversation gets heated, I tend to forget to address one topic at a time.

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Putting names to feelings

In these answers, noticing your feelings and their triggers and organising them in words ranked relatively high. Understanding what you reacted to can guide your next action. However, endlessly analysing feelings in detail is not the only right approach. After naming a feeling, moving one step towards “What do I need now?” may make awareness more useful in daily life. This is not an objective measurement of your ability to understand emotions.

Making space before responding

In these answers, pausing or choosing your response again even during strong emotions ranked relatively high. This may help reduce overly harsh words or rushed judgements. Settling down does not mean erasing the feeling. Make time later to address what you disliked and what you want, so you can choose both rest and necessary conversation.

Checking the other person’s feelings

In these answers, asking about feelings or wishes instead of relying on assumptions ranked relatively high. This may help when well-intended advice misses the need or words are understood differently. Listening is separate from agreeing or taking on every feeling. After checking their perspective, also state what you can offer to make the conversation one where burdens are shared.

Adjusting after a misunderstanding

In these answers, communicating your wishes and limits and adjusting conversation after misunderstandings ranked relatively high. This may help decide a concrete next action while differences of opinion remain. You do not have to take sole responsibility for repairing a relationship. Check whether the other person is ready to talk and whether you have capacity, then keep the scope small to reduce the burden of continuing dialogue.

Discover ways to handle emotions through situations

In these answers, all four emotion-related behaviour scores fell at the midpoint. This can happen when actions differ across situations or fitting and non-fitting items cancel out. It does not judge your ability to handle emotions as average or insufficient. Choose one emotional situation and retrace the steps from noticing to talking with the other person; this may help you choose a concrete action to try next.