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. Higher reappraisal use is associated with better psychological well-being. Expressive Suppression: Inhibiting the outward expression of emotions. 4 items. 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
After completing the 10 questions, you'll receive an immediate, detailed report with:
- Your score — calculated automatically based on your responses
- Score interpretation — what your score means in practical terms
- Dimension breakdown — separate scores for each sub-scale
- Context — how your results compare to general population norms where available
All results are displayed on screen. No account or login needed.