Emotional Intelligence Self-Assessment

Know Yourself

I recognise and understand my emotions as they arise, even in challenging situations.

I recognise the situations or events that trigger strong emotional reactions in me and take them into account before responding.

I have a realistic understanding of my strengths, limitations and how they influence my behaviour.

I recognise how my behaviour affects other people and adjust it when necessary.

I understand how my thoughts, emotions and behaviours influence one another.

I maintain control of my behaviour, even when experiencing strong emotions.

I remain calm and composed during emotionally demanding situations.

I take time to consider my response before reacting in emotionally challenging situations.

I control my words and actions, even when I feel frustrated, upset or under pressure.

I regain emotional balance quickly after emotionally challenging situations.

I regularly reflect on my experiences to identify how I can improve.

I actively seek opportunities to learn and develop when faced with new or unfamiliar situations.

I use feedback constructively to improve my behaviour and performance.

I deliberately change my behaviour based on what I have learned from previous experiences.

I take personal responsibility for my ongoing learning and emotional development.

Manage Yourself

I willingly embrace change, even when it requires me to work differently.

I adjust my approach when circumstances require a different way of working.

I continue to make progress even when I don't have all the information or answers.

I find practical solutions when faced with unexpected obstacles or challenges.

I put new ideas, methods or behaviours into practice when change is needed.

I recover and regain my focus after setbacks.

I continue working towards my goals even when I experience setbacks or difficulties.

I maintain my effectiveness during periods of sustained pressure.

I keep setbacks in perspective and prevent them from negatively influencing my outlook.

I use challenging experiences as opportunities to learn and improve rather than allowing them to discourage me.

Understand Others

I notice other people's emotions and take them into account when deciding how to respond.

I consider another person's perspective before forming conclusions or responding.

I notice changes in the mood, atmosphere or dynamics around me and adapt my behaviour accordingly.

I take other people's feelings, needs and circumstances into account when making decisions.

I ask questions to better understand other people rather than making assumptions.

Work With Others

I behave consistently in ways that encourage other people to trust me.

I make a conscious effort to maintain positive and respectful relationships.

I actively encourage different ideas and contributions when working with other people.

I willingly offer encouragement and support when other people need it.

I take positive steps to rebuild relationships when they have been affected by disagreement or misunderstanding.

I express my opinions, concerns and needs confidently without being aggressive or dismissive.

I communicate my personal and professional boundaries clearly and respectfully when necessary.

I address difficult conversations in a timely, respectful and constructive way.

I challenge ideas or behaviours respectfully, even when my opinion differs from others.

I set realistic limits and manage other people's expectations respectfully and consistently.

Apply Emotional Intelligence

I make decisions that balance logical thinking with an understanding of how people may be affected.

I make a conscious effort to remain fair and objective when evaluating situations or people.

I consider both the immediate and longer-term consequences of my decisions before taking action.

I make decisions that remain consistent with my values, even when doing so is difficult.

I pause to reflect before making important decisions, particularly in emotionally charged situations.