Emotion Regulation Questionnaire (ERQ)
10-item ERQ measuring cognitive reappraisal and expressive suppression (Gross & John, 2003).
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Introduction
Emotion regulation refers to how people manage and modify their emotional experiences and expressions. ERQ captures two strategies: cognitive reappraisal and expressive suppression.
Scores use 7-point items and report means per strategy. In undergraduate samples: reappraisal ≈4.6; suppression men ≈3.64, women ≈3.14.
What does the ERQ measure?
The Emotion Regulation Questionnaire (Gross & John, 2003) measures two habitual strategies for handling emotions. Cognitive reappraisal means reinterpreting a situation to change its emotional impact — rethinking a setback as a lesson, for example. Expressive suppression means holding back the outward expression of an emotion you already feel — keeping a straight face when you are upset. The two are measured as separate dimensions.
How the questionnaire works
You rate how much you agree with statements about what you generally do when you want to feel more or less of an emotion. Answer about your usual habits, not about one dramatic episode, and go with your first impression. The session takes only a few minutes and yields two independent scores — there is no combined total.
How to read your results
Reappraisal and suppression are different tools, not opposites on one scale. In research studies, higher habitual reappraisal has often gone along with better mood and social outcomes on average, while findings on suppression are more mixed and depend on context and culture. These are average group patterns, not rules about individuals — your results describe your habits, not your worth or your future.
What this questionnaire cannot do
The ERQ is a self-report of what you think you usually do; it cannot observe your actual regulation in daily life. Norms for suppression vary widely between cultures, so there is no universally “bad” score. This is not a diagnostic instrument, and it does not tell you whether your way of coping is harmful in your specific situation.
References
- Gross, J. J., & John, O. P. (2003). Individual differences in two emotion regulation processes. Journal of Personality and Social Psychology, 85, 348–62.
Frequently Asked Questions
Have another question? Let us know.
What is cognitive reappraisal, in everyday terms?
It is changing how you interpret a situation so the situation itself changes emotionally. Missing a train becomes an extra half hour to read; a tense comment becomes a sign the other person had a hard day. Reappraisal does not deny the facts — it reframes their meaning.
Is suppression bad for me?
Research links habitual suppression with higher physiological load and weaker social closeness on average, but the findings are mixed and depend on culture, context, and intensity. A high suppression score is information about your habits — not a verdict that something is wrong with you.
Can I change how I regulate emotions?
Regulation strategies are skills, and skills respond to practice. Reappraisal in particular can be strengthened through exercises and, where needed, structured approaches like cognitive behavioral therapy. This questionnaire measures your habits; it does not itself train or treat anything.
Is the ERQ a diagnostic test?
No. It is a widely used research questionnaire about habitual strategies. It does not diagnose any condition and does not replace professional assessment if you are concerned about your emotional well-being.
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