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Compass of Shame Scale

Welcome to your Compass of Shame Scale

1a. When an activity makes me feel like my strength or skill is inferior, I act as if it isn't so.
1b. When an activity makes me feel like my strength or skill is inferior, I get mad at myself for not being good enough.
1c. When an activity makes me feel like my strength or skill is inferior, I withdraw from the activity.
1d. When an activity makes me feel like my strength or skill is inferior, I get irritated with other people.
2a. In competitive situations where I compare myself with others, I criticize myself.
2b. In competitive situations where I compare myself with others, I try not to be noticed.
2c. In competitive situations where I compare myself with others, I feel ill will toward the others.
2d. In competitive situations where I compare myself with others, I exaggerate my accomplishments.
3a. In situations where I feel insecure or doubt myself, I shrink away from others.
3b. In situations where I feel insecure or doubt myself, I feel others are to blame for making me feel that way.
3c. In situations where I feel insecure or doubt myself, I act more confident than I am.
3d. In situations where I feel insecure or doubt myself, I feel irritated with myself.
4a. At times when I am unhappy with how I look, I take it out on other people.
4b. At times when I am unhappy with how I look, I pretend I don't care.
4c. At times when I am unhappy with how I look, I feel annoyed at myself.
4d. At times when I am unhappy with how I look, I keep away from other people.
5a. When I make an embarrassing mistake in public, I hide my embarrassment with a joke.
5b. When I make an embarrassing mistake in public, I feel like kicking myself.
5c. When I make an embarrassing mistake in public, I wish I could become invisible.
5d. When I make an embarrassing mistake in public, I feel annoyed at people for noticing.
6a. When I feel lonely or left out, I blame myself.
6b. When I feel lonely or left out, I pull away from others.
6c. When I feel lonely or left out, I blame other people.
6d. When I feel lonely or left out, I don't let it show.
7a. When I feel others think poorly of me, I want to escape their view.
7b. When I feel others think poorly of me, I want to point out their faults.
7c. When I feel others think poorly of me, I deny there is any reason for me to feel bad.
7d. When I feel others think poorly of me, I dwell on my shortcomings.
8a. When I think I have disappointed other people, I get mad at them for expecting so much from me.
8b. When I think I have disappointed other people, I cover my feelings with a joke.
8c. When I think I have disappointed other people, I get down on myself.
8d. When I think I have disappointed other people, I remove myself from the situation.
9a. When I feel rejected by someone, I soothe myself with distractions.
9b. When I feel rejected by someone, I brood over my flaws.
9c. When I feel rejected by someone, I avoid them.
9d. When I feel rejected by someone, I get angry with them.
10a. When other people point out my faults, I feel like I can't do anything right.
10b. When other people point out my faults, I want to run away.
10c. When other people point out my faults, I point out their faults.
10d. When other people point out my faults, I refuse to acknowledge those faults.
11a. When I feel humiliated, I isolate myself from other people.
11b. When I feel humiliated, I get mad at people for making me feel this way.
11c. When I feel humiliated, I cover up the humiliation by keeping busy.
11d. When I feel humiliated, I get angry with myself.
12a. When I feel guilty, I push the feeling back on those who make me feel this way.
12b. When I feel guilty, I disown the feeling.
12c. When I feel guilty, I put myself down.
12d. When I feel guilty, I want to disappear.


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Rachel Eddins, M.Ed., LPC-S, CGP on Twitter
Rachel Eddins, M.Ed., LPC-S, CGP
Rachel’s passion is to help people discover their personal gifts and strengths to achieve self-acceptance, create a healthy relationship with food, mind and body, and find meaning and fulfillment in work and life roles. She helps people create nurturance and healing from within to restore balance and enoughness and overcome binge eating, emotional eating, anxiety, depression and lack of career fulfillment.

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