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emotion regulation

Emotion Regulation Questionnaire (ERQ) Test

Take the online Emotion Regulation Questionnaire (ERQ) Test - AI psychologist FreudlyYou can take Emotion Regulation Questionnaire (ERQ) Testhere. Online version of a simple and accurate psychological test with interpretation.en
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.
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Questions: 102 minutes
08:30
October 2, 2025
October 2, 2025
Material has been updated
October 2, 2025
Material has been published
18,183 views
2,207 completions
1,508 likes
Verified by Daniel Hall
Psychologist with 25 years of experience
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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.
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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.
Benchmarking

See How You Compare

Once you complete the test, your results are compared with real-world data from people in your country.
Below is a preview of how scores are typically distributed across each scale.
Suppression of expression (Soe)
Suppression of expression (Soe)
Average
19.6
Normal range
16.4 — 22.8
min.
4
max.
28
This curve shows how scores are typically distributed.
Once you complete the test, your result will appear on the scale so you can see how you compare.
Cognitive Reappraisal (CR)
Cognitive Reappraisal (CR)
Average
26.5
Normal range
20.4 — 32.7
min.
6
max.
42
This curve shows how scores are typically distributed.
Once you complete the test, your result will appear on the scale so you can see how you compare.
Start Online Test
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SAMPLE QUESTIONS

Example Questions From the Test

    • Strongly disagree
    • Disagree
    • Somewhat disagree
    • Neither agree nor disagree
    • Somewhat agree
    • Agree
    • Strongly agree
    • Strongly disagree
    • Disagree
    • Somewhat disagree
    • Unsure
    • Somewhat agree
    • Agree
    • Strongly agree
    • Strongly disagree
    • Disagree
    • Somewhat disagree
    • Neither agree nor disagree
    • Somewhat agree
    • Agree
    • Strongly agree
These are 3 of the 10 real questions — the rest appear in the test. No sign-up needed to start.
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WHAT THE TEST MEASURES
About This Assessment
Emotional Regulation Questionnaire, ERQ Test

Emotion Regulation Questionnaire (ERQ) Test - Symptoms and Signs

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.
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