1
I can accurately name what I am feeling during the workday, beyond broad words like “fine” or “stressed.”
SWTHZ HQ Session Form
Emotional Intelligence • Self-Assessment
Check in with your emotional intelligence at work.
Use this form at the start of your session to reflect on how you currently show up across self-awareness, self-management, empathy, and relationship skills. This is a personal snapshot, not a performance review.
How to complete it
Be honest. Rate how you typically show up at work, not how you wish you did on your best day.
Think across situations. Consider meetings, deadlines, feedback, change, and cross-functional work.
Choose one answer. Pick the number that feels most true most of the time.
1Almost never
2Rarely
3Sometimes
4Often
5Almost always
Self-awareness
How clearly you recognize your emotions, triggers, and impact.
2
I notice the situations, people, or patterns that tend to trigger frustration, defensiveness, or anxiety in me.
3
I understand how my mood or stress level affects the way I communicate and make decisions.
4
I can tell when I need to pause, reset, or gather myself before responding to a situation.
Self-management
How well you regulate yourself under pressure and stay intentional.
5
I stay respectful and composed even when deadlines are tight or the stakes feel high.
6
When I feel a strong emotion, I pause and choose my response instead of reacting immediately.
7
I manage my tone and energy in ways that help others stay engaged, especially during difficult conversations.
8
I use healthy strategies to reset when stress builds, rather than letting it leak into my work or relationships.
Social awareness
How well you read others, show empathy, and consider broader impact.
9
I notice signals such as tone, pace, facial expression, or body language during conversations and meetings.
10
I try to understand the pressure, priorities, or concerns others may be carrying before I respond.
11
I think about how decisions, requests, or messages may land differently across HQ functions, field teams, and franchise-facing partners.
Please answer all questions before viewing your results.
0 of 11 answered
0.0
Overall
Developing
Your emotional intelligence snapshot
Your overall score gives a quick read on how you typically show up across self-awareness, self-management, and social awareness at work.
Where to focus next
Reflection prompt
Which area feels strongest for you right now, and which one would most improve your impact if it became more intentional? Pick one specific behavior you want to practice in the next two weeks.
How to read your scores
4.0 – 5.0Current strength — leverage and model it for others.
3.0 – 3.9Developing area — consistent in some situations, inconsistent in others.
Below 3.0Growth opportunity — the highest-leverage place to invest your attention.