self-compassion quiz eddins counseling houston

How Compassionate You Are to You?

For most of us, finding compassion for others who are struggling is easy to do. We’re often kinder to others than we are to ourselves.

Finding that same compassion for ourselves doesn’t always come naturally. Unfortunately, we can be harsh on ourselves, fostering feelings of inadequacy, stress, anxiety or depression.

Research shows that self-compassion is linked to life satisfaction. You can take the self-compassion quiz to identify where you are now, or take it again to measure your progress after working to build skills of self-acceptance.

What is Self-Compassion?

Self-compassion involves treating the self with care and concern when considering personal inadequacies, mistakes, failures, and painful life situations.

It can be argued that building self-compassion skills are the most important psychological skills to develop for good mental health. The relationship we have with ourselves affects virtually all aspects of our life.

If we do not accept ourselves for who we are and feel that we can only be “enough” if we reach certain standards, we are bound to a life of suffering.

Some people fear that self-criticism is motivating and self-compassion might lead to laziness or a loss of motivation. However, research has shown the opposite to be true. The greater compassion we have for ourselves, the greater our ability to pursue and stick to goals that support our well-being.

Take our self-compassion quiz to find out how you respond to yourself during times of difficulty.

The short self-compassion test measures the elements of self-compassion identified by Dr. Kristin Neff (self-kindness, common humanity, and mindfulness) and the things that get in the way (self-judgment, isolation, and over-identification).

Use the scale to help you pinpoint the areas you are already doing well and the areas that need your attention to continue to nurture the power of self-compassion.

You will receive an email with your results broken down in each category.

*You will also receive self-compassion exercises you can practice to strengthen self-acceptance and self-compassion.*

How I Typically Act Towards Myself in Difficult Times

Instructions for the self-compassion quiz:

Please read each statement carefully before answering. Underneath each item, indicate how often you behave in the stated manner.

I'm disapproving and judgmental about my own flaws and inadequacies.
When I'm feeling down, I tend to obsess and fixate on everything that's wrong.
When things go badly for me, I see the difficulties as a part of life that everyone goes through.
When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world.
I try to be loving toward myself when I"m feeling emotional pain.
When I fail at something important to me, I become consumed by feelings of inadequacy.
When I'm down and out, I remind myself that there are lots of other people in the world feeling like I am.
When times are really difficult, I tend to be tough on myself.
When something upsets me, I try to keep my emotions in balance.
When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people.
I'm intolerant and impatient toward those aspects of my personality I don't like.
When I'm going through a very hard time, I give myself the caring and tenderness I need.
When I'm feeling down, I tend to feel like most other people are probably happier than I am.
When something painful happens, I try to take a balanced view of the situation.
I try to see my failings as part of the human condition.
When I see aspects of myself that I don't like, I get down on myself.
When I fail at something important to me, I try to keep things in perspective.
When I'm really struggling, I tend to feel like other people must be having an easier time of it.
I'm kind to myself when I'm experiencing suffering.
When something upsets me, I get carried away with my feelings.
I can be a bit cold-hearted toward myself when I'm experiencing suffering.
When I'm feeling down, I try to approach my feelings with curiosity and openness.
I'm tolerant of my own flaws and inadequacies.
When something painful happens, I tend to blow the incident out of proportion.
When I fail at something that's important to me, I tend to feel alone in my failure.
I try to be understanding and patient toward those aspects of my personality I don't like.



Neff, K.D. (2003). Development and validation of a scale to measure self-compassion. Self and Identity, 2, 223-250.