Home
Psychological tests
Emotion Regulation Questionnaire (ERQ)

Emotion Regulation Questionnaire (ERQ) Test

Learn how you typically manage emotions in everyday moments in about 2 minutes. This quick 10 item snapshot pinpoints your go to coping style and helps guide better stress control and communication.

Start Online Test

Questions: 102 minutes

Hi! My name is Freudly, i am an AI therapist, I will give you an interpretation of the test after you complete it.

08:30

October 2, 2025

October 2, 2025
Material has been updated

October 2, 2025
Material has been published

15138 views

1674 completions

1287 likes

Scale Explorer

How the Scales are Structured

example score

7/28

Expressive Suppression (ES)

Measures the tendency to restrain outward emotional expressions after an emotion has already arisen.

Low suppression

Moderate suppression

High suppression

4 – 11: Low suppression | 12 – 19: Moderate suppression | 20 – 28: High suppression

A score of 7 falls in the Low suppression range, suggesting you are generally less likely to hold back visible emotional reactions.

example score

23/42

Cognitive Reappraisal (CR)

Measures how often a person uses cognitive reappraisal by reframing situations to change their emotional response.

Low

Moderate

High

6 – 17: Low | 18 – 30: Moderate | 31 – 42: High

A score of 23 falls in the Moderate range, suggesting reappraisal is used sometimes but not as a consistently preferred strategy.

Start Online Test

just completed the test

DATA-BASED USER COHORTS

Who Usually Takes This Test?

People under chronic stress

41%OF USERS

They take it to understand whether they tend to rethink situations or suppress feelings when daily pressure builds up.

Therapy and coaching clients

34%OF USERS

They use it as a quick snapshot of habitual emotion-management patterns to set goals for healthier coping and communication.

HR and team leaders

25%OF USERS

They take it to see how they and their colleagues handle emotions at work and where conflicts or burnout risks may come from.

BASED ON AGGREGATED, ANONYMIZED DATA FROM TENS OF THOUSANDS OF FREUDLY USERS.

RESULTS YOU CAN ACTUALLY USE

What You’ll See After You Finish the Test

Scale Results
— Explained Clearly

Your scores across each test scale, translated into plain, usable insights. Not just numbers, but what they actually mean for your daily life, emotional state, and overall well-being.

AI-Powered
Interpretation

A structured, clinically grounded explanation. Our AI analyzes patterns and relationships between scales to provide a coherent interpretation — without alarmist language.

Statistical
Comparison

See how you compare to others. Your scores are placed in a statistical context, showing percentiles and trends based on anonymized platform data to help you understand what`s typical.

Practical
Recommendations

Actionable guidance tailored to your profile. Receive clear, realistic suggestions you can apply immediately — focused on coping, self-regulation, and realistic next steps.

AI-Detected
Insights

Key patterns you might not notice on your own. Surfacing subtle connections in your responses that help you better understand what may be driving your current results.

Discuss with
an AI Psychologist

Clarify, reflect, and explore right away. Talk through your outcomes, ask questions, and explore meanings in a calm, non-diagnostic dialogue environment.

Start Online Test

Used in 52+ countries

Benchmarking

See How You Compare

Once you finish the test, your results will be compared with real-world data from people in your country.
Below is a preview of the benchmarks we use to place your score in context.

Suppression of expression (Soe)

Average

19.6

Normal range

16.4 — 22.8

min.

max.

majority

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear here so you can see where you land.

Cognitive Reappraisal (CR)

Average

26.5

Normal range

20.4 — 32.7

min.

max.

majority

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear here so you can see where you land.

Start Online Test

Featured On

Rated 4.8/5 by Our Customers

“Freudly really helped me discover parts of my personality I hadn’t noticed before. It strengthened the areas where I needed to grow and made me feel more grounded and confident in the parts that already worked well.”

— Emma C., US

“I wanted to understand how serious my ADHD is, and now I finally do. I also realized I need to work on my self-esteem. It has been low for a long time, and that makes daily life harder than it should be.”

— Mateo R., CA

“Reading each question felt like someone really understood me. Even though I’ve already dealt with much of this, reflecting still helped me learn something new about myself.”

— Caroline F., US

“The process is simple. The test covers everything you need, and you’ll get a clear breakdown of your results. For just a few dollars, it’s a great value.”

— Klara N., CZ

“I kept thinking there might be a small chance, but now I know for sure. The questions were easy to understand, and the whole process was straightforward.”

— Bruno M., BR

“I really enjoyed this experience. I learned a lot, and it helped me make sense of my thoughts and the feeling I’ve had for a long time that I may have grown up with undiagnosed ADHD.”

— Alice B., FR

“Great platform — the insights were genuinely meaningful!”

— Daniel W., DE

“Everything was easy to follow. The tools you get at the end are genuinely helpful for self-growth, and the price is very reasonable. I really appreciate that.”

— Sofia M., ES

“Surprisingly accurate — honestly didn’t expect it to nail things so well.”

— Adir B., IL

“There are lots of different tests to pick from, and the price is surprisingly low for how much insight you get.”

— Olivia W., CA

“I was pleasantly surprised when I read the results. It was as if someone had sorted out my messy thoughts and given me useful tips to help me speak with more confidence.”

— Grace O., IE

“It was really solid, very detailed, and it actually helped me make sense of a lot of things.”

— Carla T., TT

“I was really impressed with the report. It was clear, thoughtful, and it reflected things I’ve been noticing about myself.”

— Jade H., US

“The questions made me think deeply and helped me become more self-aware.”

— Brooke S., US

“Reading through most of the questions made me feel understood. Although I’ve already worked through some of these issues, the questions still gave me useful insights and helped me learn more about myself.”

— Ryan M., US

“I usually take one or two tests each month, and this has become a good way for me to see how I’m doing.”

— Lucas W., US

“Most of the time, my results are in the 90 to 98th percentile compared to others. It really makes me feel like there’s something unique about me.”

— Ethan C., US

“I tried out some of the AI’s suggestions, and to be honest, they worked much better than I thought they would. Maybe this thing really is smarter than me.”

— Reece D., AU

Trusted by 22k+ Users Worldwide

CLEAR ANSWERS TO COMMON QUESTIONS

Frequently Asked Questions

Any questions left?

What does this questionnaire measure?

It assesses typical ways of managing emotions in everyday situations. It focuses on how thoughts are used to change emotional reactions and how emotional expression is held back.

Which emotion regulation strategies are assessed?

It measures cognitive reappraisal and expression suppression. These reflect changing the meaning of a situation and limiting outward emotional display after emotions arise.

How long does it take and how many items are included?

Completion time is about 2 minutes. The questionnaire includes 10 items.

How should responses be selected?

Choose the option that best describes how emotions are usually managed, not what seems ideal. Answer all items based on typical behavior across situations.

How are results typically used?

Scores summarize the relative use of the two strategies. Results can guide discussion of coping patterns and targets for improving emotional flexibility.

WHAT THE TEST MEASURES

About This Assessment

Emotional Regulation Questionnaire, ERQ Test

Emotion Regulation Questionnaire (ERQ) Test

emotion regulation

This self-report measure assesses common strategies people use to manage emotions in everyday situations. The Emotion Regulation Questionnaire (ERQ) focuses on two approaches: cognitive reappraisal (changing how one interprets an emotion-eliciting situation) and expressive suppression (inhibiting outward emotional expression).

It contains 10 items and typically takes about 2 minutes to complete. Scores provide a brief profile of typical emotion regulation tendencies that can inform clinical interviewing, case formulation, and treatment planning, particularly when considering patterns of coping, affect modulation, and interpersonal expression.

The Emotion Regulation Questionnaire (ERQ) is generally used as an adjunct to broader assessment and should be interpreted in the context of presenting concerns, cultural and situational factors, and other relevant clinical data.

Author: james-j-gross, oliver-p-john

Literature: Gross, J. J., & John, O. P. Individual differences in two emotion regulation processes: Implications for affect, relationships, and well-being. Journal of Personality and Social Psychology. 2003.

Test Question Form