17 Free Emotional Intelligence Tests and Emotion Screeners
17 free, research-based emotional intelligence tests and emotion screeners. Each is reviewed by a clinician, scored in your browser, and gives you an instant plain-language result. No sign-up, and your answers never leave your device.
Reviewed byMichael Callans, MSWEmotional awareness, empathy, and regulation are related skills, but they are not the same thing. The Emotional Intelligence Test offers a Goleman-informed profile, while the DERS-based questionnaire explores difficulties managing strong emotions. The alexithymia screen asks about identifying and describing feelings, drawing on TAS-20 research. Other tools focus on anger, rejection sensitivity, rumination, emotional contagion, and maturity skills such as accountability and repair after something has gone wrong.
All emotion and regulation tests
Emotional Intelligence (EQ) Test
Based on Goleman's five-part model. See your full EQ profile, strengths and growth area.
Emotional Dysregulation Test
Based on the DERS. Measures awareness, clarity, impulse control, and coping with strong emotions.
Alexithymia Test
Informed by the validated TAS-20, with a breakdown across its three emotional-processing factors.
Empathy Test
Informed by the Empathy Quotient, with separate cognitive and affective empathy scores.
Empath Test
An honest screener for empath traits: catching feelings, depth of feeling, boundaries, and recovery.
Anger Issues Test
Informed by the STAXI-2 dimensions: how often you feel anger, how you express it, how you control it.
Intermittent Explosive Disorder Test
Informed by DSM-5-TR criteria, screening for recurrent impulsive anger outbursts out of proportion to…
Rejection Sensitivity (RSD) Test
Informed by the Rejection Sensitivity Questionnaire. Anxious expectation and intense reactions.
Overthinking Test
Explore brooding, worry, and analysis paralysis with an original self-assessment informed by RRS research.
Emotional Maturity Test
An educational screener of four maturity skills: accountability, tolerance, nuance, and repair.
Social Intelligence Test
Informed by the Tromsø Social Intelligence Scale model, broken into three social intelligence factors.
Aggression Test: Physical, Verbal, Anger and Hostility
Four bars for physical aggression, verbal aggression, anger and hostility, with a reading of how they combine.
Coping Styles Test (Brief COPE)
All 28 Brief COPE items. See whether your coping leans problem-focused, emotion-focused, or avoidant.
Emotion Regulation Test: Reappraisal vs Suppression
Do you rethink feelings or hide them? The two strategies research studies most, with an honest read on each.
Emotional Contagion Test: How Much You Catch Others' Feelings
How readily you catch other people's moods, split by positive emotions, negative emotions, and absorption.
Envy Test: Benign vs Malicious Envy
Which form of envy leads for you: the kind that motivates, or the kind that wants the other person to lose.
Distress Tolerance Test
How well can you sit with a hard feeling? Four factors, one skill for the weakest.
You might want a clearer description of what happens before an outburst, why feelings are hard to name, or how other people’s emotions affect you. Choose one question that feels useful now. These educational self-assessments reflect your answers and are not objective exams of kindness, maturity, or emotional ability. A result can suggest a pattern to notice, but it cannot measure your value or explain every difficult interaction you have.
How to choose
| If you want to | Take | Why |
|---|---|---|
| You want a broad emotional skills profile | Emotional Intelligence (EQ) Test | This self-report profile draws on Goleman’s five-part model. |
| You struggle to manage strong emotions | Emotional Dysregulation Test | The DERS-based screen explores awareness, clarity, impulse control, and coping. |
| You find feelings difficult to identify or describe | Alexithymia Test | The TAS-20-informed questionnaire focuses on emotional processing. |
| You want to understand how you experience anger | Anger Issues Test | This STAXI-2-informed screen separates frequency, expression, and control. |
| You get caught in repeated loops of thought | Overthinking Test | The RRS-based reflection explores rumination rather than measuring how deeply you think. |
Emotion and regulation tests FAQ
Does an EQ score measure how good a person I am?
No. The Emotional Intelligence Test is a self-report reflection organized around Goleman’s model. It does not objectively grade kindness, morality, or your ability to understand every situation. Use the profile to identify questions about your habits, then compare it with specific experiences rather than turning it into a judgment of character.
What is the difference between empathy and emotional contagion?
The Empathy Test explores understanding and sharing others’ feelings, drawing on Empathy Quotient research. The Empath Test is informed by emotional contagion research and asks about absorbing feelings, boundaries, and recovery. They overlap in everyday experience but do not measure exactly the same thing or identify a special diagnostic category.
Should I choose alexithymia or emotional dysregulation?
Choose alexithymia if your main question is about recognizing or describing feelings. Choose the emotional dysregulation screen if you want to explore managing strong emotions, impulses, or coping. Both can be relevant to one person, but neither score explains the cause or determines what support will suit you.
Can an anger questionnaire explain an outburst?
It can help you describe patterns, such as how often anger arises and how you express it, but it cannot establish the cause of an outburst. The intermittent explosive questionnaire is also an educational screen. If anger is harming you or others, seek professional support rather than relying on a label or score.
Cite this source
Psychology.com. (2026, October 20). Free Emotional Intelligence Tests and Emotion Screeners. Psychology.com. https://psychology.com/tests/emotion-tests
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