Emotion Regulation AssessmentERQ
~3 min · 10 questions · Free partial report
Ten statements about how you handle your emotions, on a seven-point scale. Two independent strategies: cognitive reappraisal (6 items) and expressive suppression (4 items).
Ten items measuring two emotion regulation strategies.
- See which emotion regulation strategy you rely on more.
No signup required to start. The Partial Report is free at the end. The Complete costs $35.22, if and when you want it.
What this test measures
Cognitive Reappraisal
Expressive Suppression
Discover where you stand on each dimension.
Start for free →No prior signup. Free partial result immediately.
From first click to report.
The process is simple: you respond, the system calculates, and the result appears. No prior signup, no form, no waiting.
- 1
Click "Start for free"
No signup required to start. You identify yourself at the end, when you want to save the result. The test opens immediately.
- 2
Answer the questions
Likert 7-point (Strongly Disagree to Strongly Agree). Visible progress bar. You can pause and resume from any device after identifying yourself.
- 3
Get the Partial Report
Immediate and free. A text summary of each dimension, with indication of high, medium, or low.
- 4
Decide if you want the Complete
The Partial already delivers value. The Complete adds percentiles, norm comparison, charts, applied recommendations, and a verifiable Certificate.
- 5
Explore in the Integrative Chat
Talk to an AI about your results. Ask how your profile applies to your career, what a high score means, or compare with other tests.
The Partial is yours right away. The Complete, when it makes sense.
| Free and paid, side by side | Partial Report (free, always) | Complete Report ($35.22) |
|---|---|---|
| Interpretive text per dimension, generated from your answers | ✓ | ✓ |
| Raw score for each dimension | ✓ | ✓ |
| One-paragraph overview reading | ✓ | ✓ |
| Everything in the Partial, expanded to 3–5 paragraphs per dimension | — | ✓ |
| Percentile per dimension, compared to reference norms | — | ✓ |
| Inter-dimensional chart with accessible data table | — | ✓ |
| Applied recommendations: career, relationships, self-care | — | ✓ |
| Certificate with public verification, printable or savable as PDF | — | ✓ |
- ✓Everything in the Partial, expanded to 3–5 paragraphs per dimension
- ✓Percentile per dimension, compared to reference norms
- ✓Applied recommendations: career, relationships, self-care
- ✓Certificate with public verification, printable or savable as PDF
You only pay after completing the test, if you want to go beyond the Partial.
- ✓Interpretive text per dimension, generated from your answers
- ✓Raw score for each dimension
- ✓One-paragraph overview reading
- ✓Free trial of the Integrative Chat, unlocked by your first test
Payment via PIX (instant) or credit card. Access to the report for 1 year. After that, the report stays visible in read-only mode.
What you receive.
Radar chart with percentiles. Illustrative example.
Executive Summary
"You present a profile marked by high intellectual curiosity and above-average conscientiousness, with moderate extraversion and balanced emotional reactivity. This combination suggests someone who seeks novelty in a disciplined way."
Illustrative example.
Scale analysis
The Complete Report details the practical meaning of each score in 3 to 5 paragraphs, personalized by your combined profile. It is not a generic text by range; the analysis crosses all dimensions to generate specific observations about you.
Applied recommendations
Practical recommendations by area (career, relationships, studies, self-care), based on your combined profile. Certificate with verifiable QR, printable or savable as PDF.
Why trust this instrument.
The ERQ (Gross & John, 2003) measures two emotion regulation strategies with 10 items on a 7-point scale. Cognitive Reappraisal (6 items) and Expressive Suppression (4 items) are nearly orthogonal (r = -.01). Alpha = .79 (reappraisal) and .73 (suppression). Available from the Stanford Psychophysiology Laboratory.
- Authors:
- Gross & John
- Year:
- 2003
Percentiles and T-scores shown are provisional, based on synthetic reference data until real norms accumulate.
- Gross, J. J. & John, O. P. (2003). Individual differences in two emotion regulation processes. Journal of Personality and Social Psychology, 85(2), 348-362.
The theory behind this test.
Process Model of Emotion Regulation
Emotion regulation refers to the processes by which individuals influence which emotions they have, when they have them, and how they experience and express them. The process model distinguishes five families of strategies ordered by when they intervene in the emotion-generative process: situation selection, situation modification, attentional deployment, cognitive change (reappraisal), and response modulation (suppression). Reappraisal and suppression are the two strategies most studied because they represent early versus late intervention.
Learn more about this theory →Target Audience
Adults and older adolescents (16+)
Recommended ages: 16+
Questions the report answers.
How often do you reframe situations?
High scorers habitually reinterpret situations — linked to greater life satisfaction.
How often do you hide what you feel?
High scorers keep emotions hidden — habitual suppression is associated with lower social satisfaction.
Who benefits most.
People interested in emotional intelligence
Anyone who wants to understand their default emotional style.
Therapy clients
People who want a baseline measure of emotion regulation.
Frequently asked questions
What does this test measure?
Two strategies: cognitive reappraisal (rethinking situations) and expressive suppression (hiding emotions).
Is reappraisal always better?
Generally yes for wellbeing, but context matters.
How long does it take?
About 2 minutes.
Combine instruments for a fuller profile.
Each test measures different dimensions. The Integrative Chat crosses the results of all tests you complete, revealing connections no single instrument can show.
Emotional Intelligence Assessment
~5 min·16 questions
How well do you read your own emotions, read other people's, and put both to use? Sixteen statements, four skill readings.
Start for free →Multidimensional Empathy Assessment
~9 min·28 questions
Four readings instead of one score: taking another person's view, entering stories, caring about others, and what their pain does to you.
Start for free →Emotion Regulation Assessment
No signup, no time limit. The Partial is free at the end.
The Complete costs $35.22, if and when you want it.
This test is a self-knowledge tool for informational purposes. It does not constitute a psychological or clinical diagnosis and does not replace evaluation by a qualified professional. The report indicates the AI model used in text generation.
Developed by Gross & John (2003), freely available from the Stanford SPL.