How self-compassionate are you? Take the quiz today

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The following statements describe how you usually act towards yourself and treat yourself when you are going through in difficult times.

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Read each statement carefully before answering. Put your number score at the end of each statement. The scale is 1-5.

 

A.

                                Almost Never                                                                           Almost Always

                                   1                             2                          3                            4                     5                                                                                                             

 

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

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

 

B.

                            Almost Never                                                                                    Almost Always                                 

                                   1                             2                          3                            4                     5                                                                                                             

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

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

 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.

 

C.

                           Almost Never                                                                                   Almost Always                                 

                                   1                             2                          3                            4                     5                                                                                                             

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

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

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

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

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

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

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How to score your quiz:

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Total (add up all 12 scores (1-5)) =

Mean score = Total ➗12 =

Average overall self-compassion scores tend to be around 3.0 on the 1-5 scale.

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 What your score may mean

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1 - 2.5 indicates that you are low in self-compassion and MIGHT tend to beat yourself up, treat yourself harshly and may turn to compensatory behaviours. Your lack of self-compassion MAY be affecting your relationships, self-image, career, mental and physical health. 

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2.5 - 3.5 indicates you are moderate in self-compassion and developing even greater self-compassion may positively impact your quality of life. 

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3.5 - 5.0 indicates you are high in self-compassion.

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If you scored low in Self-Compassion and feel that it is impacting on your life, don’t worry. Self-compassion is actually a skill that can be learned!

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If you would like to learn to have more self-compassion via one of my course, workshops or on a 1:1 basis, please email info@alexnh.com 

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This quiz is an adapted version of the Self-Compassion scale https://self-compassion.org/test-how-self-compassionate-you-are/