Self-Compassion Test

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This is an adaptation of a test originally composed via Dr. Kristin Neff at www.self-compassion.org/test-how-self-compassionate-you-are

For our purposes, we are replicating each presented question and its possible level on the continuum below (almost never to almost always), but instead of calculating an actual score, the focus is on gaining awareness of whether or not you are compassionate towards yourself. Details about the type of question are included at the end of the test, if you would like to glean more input on whether or not a certain question is indicative of being ‘compassionate’ or not. Either way, see this assessment as a tool to help you become more mindful of how you respond to yourself in your daily life. Above all, remind yourself as you take this ‘test’ that since God is compassionate, He longs to show it to us (as demonstrated in Isaiah 30:18). The more you receive his compassion, the more compassionate you will be towards yourself.

Please read each statement carefully before answering. As you read each question, consider how often you behave in the stated manner, (or print out the pdf version and write down numbers next to each question in the margin) using the following scale:

 

Almost Never

Occasionally About 1/2 of the time Fairly Often Almost Always
 1  2  3  4  5

 

QUESTIONS:

  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.

Suggested Implications of Responses:

  1. The more often this is true for you, the more likely it is that you struggle with self compassion.
  2. The more often this is true for you, the more likely it is that you struggle with self compassion.
  3. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  4. The more often this is true for you, the more likely it is that you struggle with self compassion.
  5. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  6. The more often this is true for you, the more likely it is that you struggle with self compassion.
  7. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  8. The more often this is true for you, the more likely it is that you struggle with self compassion.
  9. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  10. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  11. The more often this is true for you, the more likely it is that you struggle with self compassion.
  12. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  13. The more often this is true for you, the more likely it is that you struggle with self compassion.
  14. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  15. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  16. The more often this is true for you, the more likely it is that you struggle with self compassion.
  17. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  18. The more often this is true for you, the more likely it is that you struggle with self compassion.
  19. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  20. The more often this is true for you, the more likely it is that you struggle with self compassion.
  21. The more often this is true for you, the more likely it is that you struggle with self compassion.
  22. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  23. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.
  24. The more often this is true for you, the more likely it is that you struggle with self compassion.
  25. The more often this is true for you, the more likely it is that you struggle with self compassion.
  26. The more often this is true for you, the more likely it is that you are proficient in practicing self compassion.

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