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How self-compassionate are you? Take the quiz today

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

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



                                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.



                            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.



                           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.

How to score your quiz:

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.

 What your score may mean

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. 

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

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

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!

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 

This quiz is an adapted version of the Self-Compassion scale


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