Emotion Regulation Test (ERQ)
Assess your use of cognitive reappraisal and expressive suppression
When emotions run high, do you change how you think or hide how you feel? The ERQ measures cognitive reappraisal and expressive suppression strategies. 10 items, about 3 minutes.
How do you regulate your emotions? The Emotion Regulation Questionnaire (ERQ) looks at two strategies people use to manage their feelings: Cognitive Reappraisal: Changing how you think about a situation to alter its emotional impact. 6 items, score range 6-42. Higher reappraisal use is associated with better psychological well-being. Expressive Suppression: Inhibiting the outward expression of emotions. 4 items, score range 4-28. Higher suppression use is associated with lower well-being and reduced social support. Gross & John (2003) developed the ERQ, and it has held up well: test-retest reliability r=0.69 (3 months), internal consistency alpha=0.75-0.82. Reappraisal correlates positively with well-being; suppression correlates positively with negative mental health indicators.
Result Interpretation
Finish the 10 questions and you get your results straight away — no account, no sign-up, no waiting.
We calculate your total from your answers, then give you a plain-language explanation of what the numbers mean. Where a test has sub-scales, each dimension gets its own score. Whenever possible, we also show how your results compare to population norms.
详细报告 📊
Get an in-depth analysis with dimension breakdowns, population comparisons, and actionable recommendations.