Emotional Intelligence (EQ) Quiz for Athletes
Self-Assessment for Competitive Growth

Instructions:
Answer each question honestly, based on how you typically respond in sports situations.
Use the scale below:
1 = Never  2 = Rarely  3 = Sometimes  4 = Often  5 = Always

Self-Awareness

  • I recognize when I’m feeling frustrated, nervous, or angry during games.

  • I understand how my emotions impact my performance.

  • I can identify the triggers that cause me to lose focus or composure.

Score for Self-Awareness: ______

Self-Management

  • I can calm myself down after making a mistake or losing focus.

  • I avoid reacting impulsively when things don’t go my way during a game.

  • I use tools like breathing techniques or self-talk to manage my emotions.

Score for Self-Management: ______

Social Awareness

  • I notice when my teammates are upset or struggling emotionally.

  • I pay attention to body language and tone of voice during communication.

  • I empathize with teammates who are dealing with challenges.

Score for Social Awareness: ______

Relationship Management

  • I encourage and support my teammates when they need it.

  • I handle conflicts with teammates or coaches constructively.

  • I communicate clearly and respectfully, even under pressure.

Score for Relationship Management: ______

Total EQ Score: ______
(Add all four section scores together.)

How to Interpret Your Score
45–60: High EQ – You’re emotionally in tune and lead effectively.
30–44: Moderate EQ – You have a solid foundation with room to improve.
Below 30: Growth Opportunity – Focus on awareness, regulation, and communication.

Reflection Questions

  1. Which EQ area are you strongest in?

  2. Which area do you want to improve?

  3. What is one action you will take this week to grow in EQ?

Next Steps
Use your results to guide your growth.
Apply tools from this lesson such as the Triggers Map, 4-7-8 Breathing, or empathy-based check-ins with teammates.
Revisit this quiz monthly to track your progress.