Welcome to the Self-Compassion Test! Please read each statement carefully before answering. To the left of each item, indicate how often you behave in the stated manner, using the following scale:
Almost Never | Occasionally | About Half Of The Time | Fairly Often | Almost Always |
1 | 2 | 3 | 4 | 5 |
? - Choose one: | 1. | I'm disapproving and judgmental about my own flaws and inadequacies. |
? - Choose one: | 2. | When I'm feeling down I tend to obsess and fixate on everything that's wrong. |
? - Choose one: | 3. | When things are going badly for me, I see the difficulties as part of life that everyone goes through. |
? - Choose one: | 4. | When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world. |
? - Choose one: | 5. | I try to be loving towards myself when I'm feeling emotional pain. |
? - Choose one: | 6. | When I fail at something important to me I become consumed by feelings of inadequacy. |
? - Choose one: | 7. | When I'm down and out, I remind myself that there are lots of other people in the world feeling like I am. |
? - Choose one: | 8. | When times are really difficult, I tend to be tough on myself. |
? - Choose one: | 9. | When something upsets me I try to keep my emotions in balance. |
? - Choose one: | 10. | When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people. |
? - Choose one: | 11. | I'm intolerant and impatient towards those aspects of my personality I don't like. |
? - Choose one: | 12. | When I'm going through a very hard time, I give myself the caring and tenderness I need. |
? - Choose one: | 13. | When I'm feeling down, I tend to feel like most other people are probably happier than I am. |
? - Choose one: | 14. | When something painful happens I try to take a balanced view of the situation. |
? - Choose one: | 15. | I try to see my failings as part of the human condition. |
? - Choose one: | 16. | When I see aspects of myself that I don't like, I get down on myself. |
? - Choose one: | 17. | When I fail at something important to me I try to keep things in perspective. |
? - Choose one: | 18. | When I'm really struggling, I tend to feel like other people must be having an easier time of it. |
? - Choose one: | 19. | I'm kind to myself when I'm experiencing suffering. |
? - Choose one: | 20. | When something upsets me I get carried away with my feelings. |
? - Choose one: | 21. | I can be a bit cold-hearted towards myself when I'm experiencing suffering. |
? - Choose one: | 22. | When I'm feeling down I try to approach my feelings with curiosity and openness. |
? - Choose one: | 23. | I'm tolerant of my own flaws and inadequacies. |
? - Choose one: | 24. | When something painful happens I tend to blow the incident out of proportion. |
? - Choose one: | 25. | When I fail at something that's important to me, I tend to feel alone in my failure. |
? - Choose one: | 26. | I try to be understanding and patient towards those aspects of my personality I don't like. |
<div>Scores will appear here after submitting answers.</div>
Self-Compassion Test Score interpretations:
Average overall self-compassion scores tend to be around 3.0 on the 1-5 scale, so you can interpret your overall score accordingly. As a rough guide:1-2.5 for your overall self-compassion score indicates you are low in self-compassion. 2.5-3.5 indicates you are moderate. 3.5-5.0 means you are high.
Remember that higher scores for the Self-Judgment, Isolation, and Over-Identification subscales indicate less self-compassion, while lower scores on these dimensions are indicative of more self-compassion (these subscales are automatically reverse-coded when your overall self-compassion score is calculated.)
