Self-Compassion Quiz

Self-Compassion Quiz
Welcome to the Self-Compassion Quiz.
Please read each statement carefully and use the scale below to indicate how often you behave in the stated manner:
1. Almost Never
2. Occasionally
3. About Half of the Time
4. Fairly Often
5. Almost Always
Disclaimer: This quiz is for educational and informational purposes only and is not a substitute for a professional mental health evaluation or treatment. It is not intended to collect or store any Protected Health Information (PHI). Please do not include sensitive or confidential information in your responses. If you have specific concerns, please consult a qualified professional.
Name

First NameLast Name
Email
example@example.com
1. I'm disapproving and judgmental about my own flaws and inadequacies.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q1
2. When I'm feeling down, I tend to obsess and fixate on everything that's wrong.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q2
3. When things are going badly for me, I see the difficulties as part of life that everyone goes through.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
4. When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q4
5. I try to be loving towards myself when I'm feeling emotional pain.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
6. When I fail at something important to me I become consumed by feelings of inadequacy.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q6
7. When I'm down and out, I remind myself that there are lots of other people in the world feeling like I am.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
8. When times are really difficult, I tend to be tough on myself.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q8
9. When something upsets me I try to keep my emotions in balance.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
10. When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
11. I'm intolerant and impatient towards those aspects of my personality I don't like.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q11
12. When I'm going through a very hard time, I give myself the caring and tenderness I need.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
13. When I'm feeling down, I tend to feel like most other people are probably happier than I am.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q13
14. When something painful happens I try to take a balanced view of the situation.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
15. I try to see my failings as part of the human condition.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
16. When I see aspects of myself that I don't like, I get down on myself.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q16
17. When I fail at something important to me I try to keep things in perspective.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
18. When I'm really struggling, I tend to feel like other people must be having an easier time of it.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q18
19. I'm kind to myself when I'm experiencing suffering.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
20. When something upsets me I get carried away with my feelings.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q20
21. I can be a bit cold-hearted towards myself when I'm experiencing suffering.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q21
22. When I'm feeling down I try to approach my feelings with curiosity and openness.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
23. I'm tolerant of my own flaws and inadequacies.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
24. When something painful happens I tend to blow the incident out of proportion.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q24
25. When I fail at something that's important to me, I tend to feel alone in my failure.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Reverse Q25
26. I try to be understanding and patient towards those aspects of my personality I don't like.

1. Almost Never2. Occasionally3. About Half the Time4. Fairly Often5. Almost Always
Self Kindness (SK)
Self Judgement (SJ)
Comman Humanity (CH)
Isolation (IS)
Mindfulness (MI)
Over-Identification (OI)
Total Self-Compassion Score
Your Self-Compassion Score: {totalSelfcompassion}

Interpretation:
1.0–2.5 → You are relatively low in self-compassion and would benefit from learning to be more supportive toward yourself.
2.6–3.5 → You are moderate in self-compassion and could practice it more consistently in your life.
3.6–5.0 → You are relatively high in self-compassion and are often a good friend to yourself.

To interpret the subscales, we need to understand that self-compassion involves higher levels of positive self-responding in times of struggle and lower levels of negative self-responding. Each positive form of self-responding has a negative counterpart (i.e., self-kindness vs. self-judgment, common humanity vs. isolation, and mindfulness vs. over-identification.) If you score less than 3.0 in an area of positive self-responding, you would benefit from strengthening that skill. Similarly, if you score more than 3.0 in an area of negative self-responding, you can reduce this unhelpful behavior by strengthening its positive counterpart. (These subscales are automatically reverse-coded when your overall score is calculated above to give you a holistic self-compassion score.)

*DISCLAIMER- This quiz is for educational and informational purposes only and is not a substitute for a professional mental health evaluation or treatment.

If your responses raise concerns or you'd like personalized support, we're here to help. Visit www.choicetherapy.net to learn more about our therapy and support services.
This quiz was developed by Dr. Kristin Neff, a pioneer in self-compassion research. You can learn more about her work at self-compassion.org.
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