Self-Compassion Quiz

What goes through your mind when you’ve made a mistake, or are just feeling down? Does your inner voice sound like a caring, supportive friend—or like a pestering, harsh critic?

Research suggests that we are usually harder on ourselves than we are on others, believing that self-criticism motivates us to succeed. However, beating ourselves up often makes an unpleasant situation or setback even more stressful.

There’s an alternative: self-compassion. This is when you treat yourself with kindness and understanding, acknowledging your feelings and recognizing that everyone struggles sometimes. In addition to reducing stress, studies find that self-compassion enhances motivation and makes you more likely to accomplish your goals.

How self-compassionate are you? This quiz is designed to help you find out. It’s based on the scientifically validated Self-Compassion Scale developed by Kristin Neff and her colleagues at the University of Texas, Austin.

Please answer the questions below as honestly as possible; there are no right or wrong answers. The last seven questions are about you, and will be used to explore how self-compassion relates to factors like age and gender.

When you're done, you'll get your score, learn more about the benefits of self-compassion, and find resources for developing your ability to be kind to yourself.

Any responses submitted here will never be shared with any organization outside the Greater Good Science Center under any circumstances, ever. All responses are anonymized and only used in aggregate for evaluation purposes.

 
1. I try to be patient and understanding toward the aspects of my personality that I don’t like.
I try to be patient and understanding toward the aspects of my personality that I don’t like.
2. When I'm feeling down, I tend to obsess and fixate on everything that's wrong.
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.
When things are going badly for me, I see the difficulties as part of life that everyone goes through.
4. When I'm feeling down, I try to approach my feelings with curiosity and openness.
When I'm feeling down, I try to approach my feelings with curiosity and openness.
5. When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world.
When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world.
6. I try to be loving toward myself when I'm feeling emotional pain.
I try to be loving toward myself when I'm feeling emotional pain.
7. When I fail at something important to me, I become consumed by feelings of inadequacy.
When I fail at something important to me, I become consumed by feelings of inadequacy.
8. When I'm down and out, I remind myself that there are lots of other people in the world feeling like I am.
When I'm down and out, I remind myself that there are lots of other people in the world feeling like I am.
9. When something upsets me, I try to keep my emotions in balance.
When something upsets me, I try to keep my emotions in balance.
10. When times are really difficult, I tend to be tough on myself.
When times are really difficult, I tend to be tough on myself.
11. I try to see my failings as part of the human condition.
I try to see my failings as part of the human condition.
12. I'm kind to myself when I'm experiencing suffering.
I'm kind to myself when I'm experiencing suffering.
13. What is your age?
What is your age?
14. Please select your ethnic background (if you identify with more than one ethnicity, select the one you identify with the most, or select multiethnic).
Please select your ethnic background (if you identify with more than one ethnicity, select the one you identify with the most, or select multiethnic).
15. In terms of your gender identity, do you see yourself as:
In terms of your gender identity, do you see yourself as:
16. What describes your highest level of education?
What describes your highest level of education?
17. Please provide your best estimate of your annual household income in USD (before taxes).
Please provide your best estimate of your annual household income in USD (before taxes).
18. How would you describe your political views?
How would you describe your political views?