Emotion Regulation Strategies Assessment ERQfree self-assessment

About this assessment

The Emotion Regulation Questionnaire, or ERQ, was developed by James Gross and colleagues in 2003. It focuses on two very common ways of managing emotion: reinterpreting a situation and holding back the outward expression of emotion. Neither strategy is automatically good or bad. What matters is when we use it and whether it produces the result we need. Western research often links habitual emotional suppression with poorer psychological and relationship outcomes, but Hong Kong research also reminds us that in cultures where interpersonal harmony is strongly valued, not expressing every feeling immediately can be an ordinary social skill. This questionnaire is therefore not telling you that you 'must talk about everything'. It helps you see whether you have choices, or whether you always fall back on the same strategy.

What does it look at?

The questionnaire measures two strategies separately. Cognitive reappraisal means changing the way you understand a situation before an emotion becomes very strong, in order to change how you feel. Expressive suppression means reducing the outward expression of an emotion after it has already arisen. The two scores are independent. There is no single total score and no one combination is always best.

This assessment may suit you if...

• People often say they cannot tell how you are feeling, and you are not sure whether that is a strength or a burden.
• You want to understand whether you usually process emotions internally or mainly keep them out of sight.
• You and your partner or family often disagree about whether feelings need to be talked about.