How Emotionally Intelligent Are You? - Mind Tools

Take this simple self-test quiz and find out how strong you are in five areas of emotional intelligence. MENU JoinMindTools Login SkillAreas Back SkillAreas LeadershipSkills TeamManagement StrategyTools ProblemSolving DecisionMaking ProjectManagement TimeManagement StressManagement CommunicationSkills CreativityTools LearningSkills CareerSkills LearningFormats Back LearningFormats Bite-SizedTraining BookInsights(Audio) CareerCafe ExpertInterviews(Audio) Forums Infographics Learningstreams MindToolsApp MyLearningPlan Quizzes TemplatesandWorksheets Videos ForYourOrganization Newsletter Blog AboutUs HomeCareerSkillsEffectiveWorkingRelationshipsHowEmotionallyIntelligentAreYou? BytheMindToolsContentTeam BytheMindToolsContentTeam (825) 825ratings 18MINREADHowEmotionallyIntelligentAreYou?BoostingYourPeopleSkills Weallknowpeoplewhoareinfullcontroloftheiremotions.They'recalminacrisis,andtheymakedecisionssensitively,howeverstressfulthesituation. Wealsoknowpeoplewhocanreadtheemotionsofothers.Theyunderstandwhattosaytomakepeoplefeelbetter,andtheyknowhowtoinspirethemtotakeaction. Peoplelikethishavehighemotionalintelligence(orEI).Theyhavestrongrelationships,andtheymanagedifficultsituationscalmlyandeffectively.They'realsolikelytoberesilientinthefaceofadversity. So,howemotionallyintelligentareyou,andhowcanyoudevelopfurther?Findoutbelow. Howwelldoyouknowyourselfandyouremotions? HowEmotionallyIntelligentAreYou? Instructions Evaluateeachstatementasyouactuallyare,ratherthanasyouthinkyoushouldbe.Whenyou'vefinished,click"CalculateMyTotal,"andusethetablethatfollowstothinkaboutnextsteps. Yourlastquizresultsareshown. Youlastcompletedthisquizon,at. ResetYourScore 15StatementstoAnswer NotatAll Rarely Sometimes Often VeryOften 1 IcanrecognizemyemotionsasIexperiencethem. 2 IlosemytemperwhenIfeelfrustrated. 3 PeoplehavetoldmethatI'magoodlistener. 4 IknowhowtocalmmyselfdownwhenIfeelanxiousorupset. 5 Ienjoyorganizinggroups. 6 Ifindithardtofocusonsomethingoverthelongterm. 7 IfinditdifficulttomoveonwhenIfeelfrustratedorunhappy. 8 Iknowmystrengthsandweaknesses. 9 Iavoidconflictandnegotiations. 10 IfeelthatIdon'tenjoymywork. 11 IaskpeopleforfeedbackonwhatIdowell,andhowIcanimprove. 12 Isetlong-termgoals,andreviewmyprogressregularly. 13 Ifinditdifficulttoreadotherpeople'semotions. 14 Istruggletobuildrapportwithothers. 15 Iuseactivelisteningskillswhenpeoplespeaktome. CalculateMyTotal Total=0 ScoreInterpretation Score Comment 15-34 Youneedtoworkonyouremotionalintelligence.Youmayfindthatyoufeeloverwhelmedbyyouremotions,especiallyinstressfulsituations;or,youmayavoidconflictbecauseyouthinkthatyou'llfinditdistressing. It'slikely,too,thatyoufindithardtocalmdownafteryou'vefeltupset,andyoumaystruggletobuildstrongworkingrelationships. Don'tworry–thereareplentyofwaysthatyoucanbuildemotionalintelligence,startingnow.Readourtips below tofindoutmore. 35-55 Youremotionalintelligencelevelis...OK. Youprobablyhavegoodrelationshipswithsomeofyourcolleagues,butothersmaybemoredifficulttoworkwith. Thegoodnewsisthatyouhaveagreatopportunitytoimproveyourworkingrelationshipssignificantly. Readmorebelow toboostyourEIstillfurther. 56-75 Great!You'reanemotionallyintelligentperson.Youhavegreatrelationships,andyouprobablyfindthatpeopleapproachyouforadvice. However,whensomanypeopleadmireyourpeopleskills,it'seasytolosesightofyourownneeds.Readourtips below tofindouthowyoucancontinuetobuildyourEI. Researchers havefoundthatemotionallyintelligentpeopleoftenhavegreatleadershippotential.Realizethispotentialbyseekingopportunitiestoimproveevenfurther. CharacteristicsofEmotionalIntelligence PsychologistDanielGolemanidentifiedfiveelementsthatmakeupemotionalintelligence.Theseare: Self-awareness. Self-regulation. Motivation. Empathy. Socialskills. TermsreproducedbypermissionofBloomsburyPress. Let’slookathowyoucandevelopgoodskillsineacharea. Self-Awareness (Questions1,8,11) Yourscoreis 0 outof0   Inhis1995book"EmotionalIntelligence:WhyitcanMatterMoreThanIQ,"Golemanexplainedthatpeoplewithhighself-awarenessare"awareoftheirmoodsastheyarehavingthem." Toincreaseself-awareness   ,learnaboutmindfulness   .Thisinvolvesfocusingonthepresentmoment–includinghowyou'refeeling.Andkeepajournal   inwhichyouwriteaboutandanalyzetheemotionalsituationsyouexperiencefromdaytoday. Youalsoneedtounderstandyourstrengthsandweaknessestobuildself-awareness.DoapersonalSWOTanalysis   ,andaskforfeedback   fromyourboss,friends,andtrustedcolleaguestofindouthowyoucanimprovefurther. Self-Regulation (Questions2,4,7) Yourscoreis 0 outof0   Self-regulationisaboutstayingincontrol.Todevelopyourskillsinthisarea,learnhowtomanageyouremotions   effectively. Ifyouoftengetangry   ,notewhattriggersthisfeeling,andthinkaboutwhythishappens.Usetechniquessuchasdeepbreathing   tocalmyourselfdown,andgiveyourselftimetopausebeforeyourespondtoemailsorrequests,sothatyoudon'tsaysomethingthatyou'lllaterregret.(Seeourarticleonangermanagement   tolearnmoreaboutthis.) Youmayalsobeaffectedbyothernegativefeelingsandemotions,suchasanxiety   andstress   .So,dowhatyoucantomanagethesefeelingseffectively. Accountability   isanotherimportantelementofself-regulation.Takeresponsibilityforyouractionsandbehaviors,andmakesurethatthesealignwithyourvalues   . Motivation (Questions6,10,12) Yourscoreis 0 outof0   Self-motivationisstronglyaffectedbyyouremotions.Whenyou'redistractedbyyouremotions,youmayfindithardtoseetasksthrough. Boostyourmotivationlevels   bydevelopingself-discipline   ,andbylookingforandcelebratingsmallwins   –simplejobsthat,whenyou'vecompletedthem,giveyouasenseofachievement. Also,setyourselflonger-termgoals   .Whenyoudecidewhatyouwanttoachieve,you'llfocusonwhatreallymatterstoyou.Thiscanbehighlymotivating,especiallywhenyouconnectpersonalgoalswithcareer-relatedones. Ifyou'restillstrugglingtogetmotivatedinyourcurrentrole,takesometimetorediscoveryourpurpose   . Empathy (Questions3,13,15) Yourscoreis 0 outof0   Empathyistheabilitytorecognizeotherpeople'semotionsandunderstandtheirperspectives.GolemancallsthisaspectofEI"thefundamentalpeopleskill." Todevelop empathy   ,startbysimplythinkingaboutotherpeople'sviewpoints.Imaginehowtheymaybefeeling,anduse activelisteningskills    tounderstandthemfullywhentheyexpresstheiremotionstoyou. Trynottointerruptortalkaboutyourownfeelingsduringtheconversation.Lookattheir bodylanguage   ,too: itcantellyoualotabouttheiremotions.Ifyouwatchandlistentoothers,you'llquicklybecomeattunedtohowtheyfeel.(The PerceptualPositions    techniquecangiveyouaparticularlysharpinsightintowhatotherpeoplemaybethinkingandfeeling.) Tip: Ifyou'realeader,readourarticle"What'sEmpathyGottodoWithit?"fortipsonusingempathyinleadership. SocialSkills (Questions5,9,14) Yourscoreis 0 outof0   Evenifyou'renotanatural"peopleperson,"itispossibletodevelopbettersocialskills. Startbytakingourquiz   toseewhichcommunicationskillsyouneedtoimproveon.Then,findouthowyoucandeveloptrust   andrapport   withpeople–thisisanessentialpartofbuildinggoodworkingrelationships   . Don'tshyawayfromnegativesituations,either.Learnhowtodealwithconflict   andotherdifficultsituationseffectively. Ifyou'reuncomfortablewithsocialsituations,workonbuildingself-confidence   .Startslowly,butthenlookforopportunitiestopracticeyourskillswithbiggergroups.Forexample,youcouldoffertoattendconferencesonbehalfofyourteam. KeyPoints Developinghighemotionalintelligence(orEI)isincrediblyimportantforasuccessfulcareer.Whenwehavehighlevelsofemotionalintelligence,we'reabletobuildstrongworkingrelationshipsandmanagedifficultsituationsmoreeffectively. InfluentialpsychologistDanielGolemandevelopedaframeworkoffiveelementsthatdefineemotionalintelligence: Self-awareness. Self-regulation. Motivation. Empathy. Socialskills. Evenifyoualreadyhavemanyoftheelementsofemotionalintelligence,it'simportanttolookforopportunitiestobuilditfurther.Thiswillincreaseyourleadershippotential,andimprovethequalityofyourrelationships. (Formoredetail,seeourfullemotionalintelligencearticleandvideo   andtakealookatourinfographic,below.MindToolsPremiumClubmembersandcorporateuserscanalsoaccessourexclusiveExpertInterviewpodcastwithDanielGoleman,here   .) Infographic ClickontheimagebelowtoseeGoleman’stheoryrepresentedinaninfographic: Thissiteteachesyoutheskillsyouneedforahappyandsuccessfulcareer;andthisisjustoneofmany toolsandresourcesthatyou'llfindhereatMindTools.Subscribetoour freenewsletter,or jointheMindToolsClubandreallysuperchargeyourcareer! AddthisarticletoMyLearningPlan MarkarticleasComplete ShowRatings HideRatings Ratings Ratethisresource Freeloginneeded. Login / CreateLogin. FreeTeamBuildingWorkbook JoinMindToolsbeforeJune14 andgetyourFREEworkbook-packedfullof22team-buildingexercisesforyoutousevirtuallyandinperson! JoinMindTools JointheMindToolsClub SignupforourFREEnewsletter Comments(249) Overamonthago Sonia_Hwrote Hingm33823, Thanksforsharingyourcomment.We'regladyoufoundthisarticleapplicable!Shineonandkeepgrowing! ~Sonia MindToolsCoach Overamonthago ngm33823wrote IfeelIamveryself-awareofmyemotions,butasIknowthatIcouldimproveinareaslikeselfregulationandmotivation.Ithasalwaysbeeneasyformetointeractsociallywithmypeers,butIcanalsobeverysensitiveandtakeoffensetosomethingthatwasneverintendedtohurtmyfeelings.ThisquizhelpedmerealizewhatareasIneedtoimproveemotionallyandafterreadingmyfullresultsIknowhowtodothat. Overamonthago Sonia_Hwrote HiCarol, Thankyouforusingthisresource.Eachpersonwhocompletesthisassessmenthasauniquescore.What'sgreatisthatyounowhaveabetterideaoftwoareaswhereyoucouldimprove. HerearetwoarticlesthatIhopeyoufinduseful: DevelopingSelf-Awareness--https://www.mindtools.com/community/pages/article/developing-self-awareness.php What'sEmpathyGottoDoWithIt?--https://www.mindtools.com/community/pages/article/newLDR_75.php Pleaseletusknowyourprogress! ~Sonia MindToolsCoach ViewAllComments PreviousArticle Previous NextArticle Next GettheFreeNewsletter Learncareerskillseveryweek, andgeta bonusworkbook 8WaystoBuildGreatRelationshipsatWork,free! ReadourPrivacyPolicy GettheFreeNewsletter Learncareerskillseveryweek, andgeta bonusworkbook 8WaystoBuildGreatRelationshipsatWork,free! ReadourPrivacyPolicy FreeTeamBuildingWorkbook UsethisFREEworkbooktohelpyoutobuildaharmoniousandproductiveteam! JoinMindTools 1DaytoGo! AllowYourTeamtoLearnFromHome Discover MindToolsforBusiness-empoweringeveryoneinyourorganizationtothriveatworkwithaccesstolearningwhentheyneedit.  FindOutMore 1DaytoGo! RelatedResources FromMindTools JournalingforProfessionalDevelopment References Goleman,D.(1995).'EmotionalIntelligence-WhyitCanMatterMoreThanIQ.'London:Bantam.   Goleman,D.(2004).'EmotionalIntelligence&WorkingwithEmotionalIntelligence(Omnibus),'London:Bloomsbury.   Goleman,D.(1998).'WhatMakesaLeader?'HarvardBusinessReview,November-December1998.   Harms,P.D.andCredé,M.(2010).'EmotionalIntelligenceandTransformationalandTransactionalLeadership:AMeta-Analysis,'LeadershipInstituteFacultyPublications,Paper14[online].(Availablehere.) Signup Toprovidefeedback UserResearch We'realwaysstrivingtoimproveyourexperienceontheplatformandwe'dlovetohearyourfeedbackonsomenewandexistingdesigns. Signuphereandgetinvitedtoparticipateinouruserresearch! 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