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Test how self-compassionate you are

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:

1 - Almost Never

2 - Occasionally

3 - About Half Of The Time

4 - Fairly Often

5 - Almost Always


1

I'm disapproving and judgmental about my own flaws and inadequacies.

2

When I'm feeling down I tend to obsess and fixate on everything that's wrong.

3

When things are going badly for me, I see the difficulties as part of life that everyone goes through.

4

When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world.

5

I try to be loving towards myself when I'm feeling emotional pain.

6

When I fail at something important to me I become consumed by feelings of inadequacy.

7

When I'm down and out, I remind myself that there are lots of other people in the world feeling like I am.

8

When times are really difficult, I tend to be tough on myself.

9

When something upsets me I try to keep my emotions in balance.

10

When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people.

11

I'm intolerant and impatient towards those aspects of my personality I don't like.

12

When I'm going through a very hard time, I give myself the caring and tenderness I need.

13

 When I'm feeling down, I tend to feel like most other people are probably happier than I am.

14

When something painful happens I try to take a balanced view of the situation.

15

 I try to see my failings as part of the human condition.

16

When I see aspects of myself that I don't like, I get down on myself.

17

When I fail at something important to me I try to keep things in perspective.

18

When I'm really struggling, I tend to feel like other people must be having an easier time of it.

19

 I'm kind to myself when I'm experiencing suffering.

20

When something upsets me I get carried away with my feelings.

21

I can be a bit cold-hearted towards myself when I'm experiencing suffering.

22

 When I'm feeling down I try to approach my feelings with curiosity and openness.

23

I'm tolerant of my own flaws and inadequacies.

24

When something painful happens I tend to blow the incident out of proportion.

25

When I fail at something that's important to me, I tend to feel alone in my failure.

26

I try to be understanding and patient towards those aspects of my personality I don't like.

Resources

External link: http://self-compassion.org/


Coding Key:

Self-Kindness Items: 5, 12, 19, 23, 26

Self-Judgment Items: 1, 8, 11, 16, 21

Common Humanity Items: 3, 7, 10, 15

Isolation Items: 4, 13, 18, 25

Mindfulness Items: 9, 14, 17, 22

Over-identified Items: 2, 6, 20, 24


Subscale scores are computed by calculating the mean of subscale item responses. To compute a total self-compassion score, reverse score the negative subscale items - self-judgment, isolation, and over-identification (i.e., 1 = 5, 2 = 4, 3 = 3. 4 = 2, 5 = 1) - then compute a total mean.


This test is sponsor by:

Kristin Neff, Ph. D.
Associate Professor Educational Psychology Dept.
University of Texas at Austin
1 University Station, D5800
Austin, TX 78712
e-mail: kristin.neff@mail.utexas.edu


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