Self-Compassion

This survey is designed to provide a quick assessment of whether you might have troubles with self-compassion. The bad news is that if you are self-critical, and have troubles being kind and accepting of yourself, you may be at more risk of having problems with mood and stress. The good news however, is that it is never too late to learn how to be kind and accepting of yourself.

Special thanks to Dr. Kristin Neff for permission to use this questionnaire, which is the 12-item Self-Compassion Scale (SCS) Short Form.

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

Almost never (5.0)

Less than half of the time (4.0)

Half of the time (3.0)

More than half of the time (2.0)

Almost always (1.0)

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

Almost never (1.0)

Less than half of the time (2.0)

Half of the time (3.0)

More than half of the time (4.0)

Almost always (5.0)

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

Almost never (1.0)

Less than half of the time (2.0)

Half of the time (3.0)

More than half of the time (4.0)

Almost always (5.0)

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

Almost never (5.0)

Less than half of the time (4.0)

Half of the time (3.0)

More than half of the time (2.0)

Almost always (1.0)

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

Almost never (1.0)

Less than half of the time (2.0)

Half of the time (3.0)

More than half of the time (4.0)

Almost always (5.0)

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

Almost never (1.0)

Less than half the time (2.0)

Half of the time (3.0)

More than half the time (4.0)

Almost always (1.0)

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

Almost never (1.0)

Less than half the time (2.0)

Half of the time (3.0)

More than half the time (4.0)

Almost always (5.0)

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

Almost never (5.0)

Less than half of the time (4.0)

Half of the time (3.0)

More than half of the time (2.0)

Almost always (1.0)

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

Almost never (5.0)

Less than half of the time (4.0)

Half of the time (3.0)

More than half of the time (2.0)

Almost always (1.0)

10.

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

Almost never (1.0)

Less than half of the time (2.0)

Half of the time (3.0)

More than half of the time (4.0)

Almost always (5.0)

11.

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

Almost never (1.0)

Less than half of the time (2.0)

Half of the time (3.0)

More than half of the time (4.0)

Almost always (5.0)

12.

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

Almost never (1.0)

Less than half of the time (2.0)

Half of the time (3.0)

More than half of the time (4.0)

Almost always (5.0)