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Measuring Your Emotional Intelligence at Work

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For each of the following items, rate [clearly circle] how well I I I I IT
you are able to display the ability described on the scale of 1-5.
Before responding, try to think of actual situations in which you T T T T Y
have had the opportunity to use the ability.
Y Y Y Y
1. Associate different internal physiological cues with different 1 2 3 4 5
emotions.
2. Relax when under pressure in situations. 1 2 3 4 5

3. Gear up at will for a task. 1 2 3 4 5

4. Know the impact that your behavior will have on others. 1 2 3 4 5

5. Initiate successful resolution of conflict with others. 1 2 3 4 5

6. Calm yourself quickly when angry. 1 2 3 4 5

7. Know when you are becoming angry. 1 2 3 4 5

8. Regroup quickly after a setback, stay motivated. 1 2 3 4 5

9. Recognize when others are distressed. 1 2 3 4 5

10. Build consensus with others. 1 2 3 4 5

11. Know what senses you are currently using. 1 2 3 4 5

12. Use internal "talk" to change your emotional state. 1 2 3 4 5

13. Can stay motivated when doing uninteresting work. 1 2 3 4 5

14. Help others manage their emotions. 1 2 3 4 5

15. Make others feel good. 1 2 3 4 5

16. Identify when you experience mood shifts. 1 2 3 4 5

17. Stay calm when you are the target of anger from others. 1 2 3 4 5

18. Stop or change an ineffective habit. 1 2 3 4 5

19. Show empathy toward others. 1 2 3 4 5

20. Provide advice and emotional support to others as needed. 1 2 3 4 5

21. Know when you become defensive. 1 2 3 4 5

22. Know when you are thinking negatively and head it off. 1 2 3 4 5

23. Follow your words and actions. 1 2 3 4 5

24. Engage in intimate conversations with others. 1 2 3 4 5

25. Accurately reflect people's feelings back to them. 1 2 3 4 5

Scoring:
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Subscale Sum Questions: Your Score:

Self-awareness 1,6,11, 16, 21 21

Managing Emotions 2,7,12,17,22 22

Motivating Yourself 3,8,13,18,23 23

Empathy 4,9,14,19,24 20

Social Skill 5,10,15,20,25 19

Total 105

Interpretation:

You need to calculate and analyze both the overall score, plus the
score for each individual subscale score

Overall: If you scored above 100, you have high emotional intelligence in a work context. A
score of 50 to 100 means you have a good platform of EQ from which to develop your
managerial capacity. A score below 50 indicates that you realize you are probably below
average in EQ.

Subscales: For each of the five components of EQ: Self-Awareness, Managing Emotions,
Motivating Oneself, Empathy, and Social Skills, a score above 20 is considered high, while a
score below 10 is low.

Self-Awareness: This component provides the basis for all the other components of EQ. Self-
awareness means being aware of what you are feeling, being conscious of the emotions within
yourself. People who are in touch with their emotions are better able to guide their own lives.
Managers need to be in touch with their emotions in order to interact effectively and appreciate
emotions in others. Managers with high levels of self-awareness learn to trust their gut feelings
and realize that these feelings can provide useful information about difficult decisions. Answers
are not always clear about direction, strategy, courses of action and managers need to blend their
experience, knowledge, analytical abilities into a proper response to each unique situation.
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Managing Emotions: The extent to which someone is able to balance his or own moods such
that worry, fear, anxiety, change and anger do not interfere with getting the job done. Managers
who can manage their emotions perform better because they are able to think clearly. Managing
emotions does not mean suppressing or denying them, but understanding them and using that
understanding to deal with situations productively. Managing emotions also does not mean
managing through fear and intimidation. Managers should first recognize a mood or feeling,
think about what it means and how it affects them, and then choose how to act. Learning to
interpret how emotions affect othersπ behavior is also useful.

Motivating Oneself: This is the ability to be hopeful and optimistic despite obstacles, setbacks, or
even outright failures. It is crucial for pursuing long-term goals in life, or in business. A classic
example of the crucial role of self-motivation was demonstrated in a study conducted by MetLife
Insurance Company. A special group of job applicants who tested high on optimism but failed
the normal sales aptitude test were hired, in spite of their performance on the standard selection
tests. Compared to salespeople who passed the regular aptitude test, but scores high on
pessimism, the optimistic≤ group made 21 percent more sales in their first year and 57 percent
more in their second (Hequet, Flat and Happy? Training, April 1995, pps 29-34)

Empathy: The extent to which you can put yourself in someone elses shoes, or explore someone
elses cage is the fourth component of EQ. Can you recognize what someone else is feeling
without them having to tell you? Sometimes when they donπt even know, or canπt quite
articulate, what they are feeling? Most of the time people donπt tell us what they fell in words,
but rather in tone of voice, boy language, and facial expressions. Empathy is built from self-
awareness, and then the ability to transcend your own cage in order to understand the feelings,
perspective and experiences of the other person. Being attuned to oneπs own emotions can make
it easier to read and understand the feelings of others.

Social Skill: The ability to connect to others, build positive relationships, appropriately respond
to the emotions of others, and influence others is the final component of EQ. Social skill
benefits managers in their interpersonal relationships to handle disagreements, resolve conflicts,
unite team members together, influence others, etc.

From Weisinger, H. (1998). Emotional Intelligence at Work. San Francisco: Jossey-Bass: 214-
5.

DO NOT RELY ON THESE PROVIDED SHORT EXPLANATIONS AS YOUR CITATIONS AND