SELF-COMPASSION

Dr. Kristin Neff

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Test how self-compassionate you are


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 About Half Fairly Almost
Occasionally
Never Of The Time Often Always

1 2 3 4 5
1 - Almost Never
I'm disapproving and judgmental about my own flaws and
1.
inadequacies.
When I'm feeling down I tend to obsess and fixate on
1 - Almost Never 2.
everything that's wrong.
When things are going badly for me, I see the difficulties as
5 - Almost Always 3.
part of life that everyone goes through.
1 - Almost Never
When I think about my inadequacies, it tends to make me feel
4.
more separate and cut off from the rest of the world.
5 - Almost Always
I try to be loving towards myself when I'm feeling emotional
5.
pain.
When I fail at something important to me I become consumed
1 - Almost Never 6.
by feelings of inadequacy.
5 - Almost Always
When I'm down and out, I remind myself that there are lots of
7.
other people in the world feeling like I am.
1 - Almost Never 8. When times are really difficult, I tend to be tough on myself.
5 - Almost Always
When something upsets me I try to keep my emotions in
9.
balance.
When I feel inadequate in some way, I try to remind myself
5 - Almost Always 10.
that feelings of inadequacy are shared by most people.
I'm intolerant and impatient towards those aspects of my
1 - Almost Never 11.
personality I don't like.
5 - Almost Always
When I'm going through a very hard time, I give myself the
12.
caring and tenderness I need.
When I'm feeling down, I tend to feel like most other people

1 - Almost Never 13.
are probably happier than I am.
When something painful happens I try to take a balanced view 
5 - Almost Always 14.
of the situation.
5 - Almost Always 15. I try to see my failings as part of the human condition.
1 - Almost Never
When I see aspects of myself that I don't like, I get down on 
16.
myself.
When I fail at something important to me I try to keep things in
5 - Almost Always 17.
perspective.
1 - Almost Never
When I'm really struggling, I tend to feel like other people
18.
must be having an easier time of it.
5 - Almost Always 19. I'm kind to myself when I'm experiencing suffering.
1 - Almost Never
When something upsets me I get carried away with my
20.
feelings.
1 - Almost Never
I can be a bit cold-hearted towards myself when I'm
21.
experiencing suffering.
When I'm feeling down I try to approach my feelings with
5 - Almost Always 22.
curiosity and openness.
5 - Almost Always 23. I'm tolerant of my own flaws and inadequacies.
When something painful happens I tend to blow the incident
1 - Almost Never 24.
out of proportion.
1 - Almost Never
When I fail at something that's important to me, I tend to feel
25.
alone in my failure.
5 - Almost Always
I try to be understanding and patient towards those aspects of
26.
my personality I don't like.

Calculate Scores
 Start Over
Self-Kindness: 5.00
Self-Judgment: 1.00
Common Humanity: 5.00
Isolation: 1.00
Mindfulness: 5.00
Over-Identification: 1.00
Overall score: 5.00

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.)

HERE ARE SOME SELF-COMPASSION PRACTICES YOU CAN


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Kristin Neff is Co-Founder of the Center for Mindful Self-Compassion.