How Self Compassionate Are You?

Test how self-compassionate you are




Are you kind to yourself, and accepting of your personality? Self-compassion relates to your ability to ‘hold one’s suffering with a sense of warmth, connection and concern (Neff, 2003). This ability consists of self-kindness, self-judgement, the view that others suffer too (common humanity), feelings of isolation from others when one fails, as well as mindfulness towards one’s difficult situation and the extent to which one
over-identifies with failure.

Kristin Neff, Ph.D. is widely recognized as one of the world’s leading experts on self-compassion. She developed this self compassion quiz to help you understand how compassionate you are to yourself.

Please be gentle with yourself as you talk the quiz and when you get your results. We are all human and imperfect. We are all learning and growing as we go. On the results page, there will be resources listed that can help you strengthen your compassion for your self. We all matter! We are all worthy of love! Let's start with ourselves.

This 12-item quiz assesses your self-compassion ability. Simply answer each statement from ‘Almost Never’ to ‘Almost Always’ to indicate the extent to which you engage in these behaviors during difficult times of challenge and setbacks.

Fill out your first name and email address to get a copy of your quiz results emailed to you.

First Name
Email Address
1. I’m disapproving and judgmental about my own flaws and inadequacies.
2. When I’m feeling down, I tend to feel like most other people are probably happier than I am.
3. When I fail at something important to me I become consumed by feelings of inadequacy.
4. When something painful happens I try to take a balanced view of the situation.
5. I’m intolerant and impatient towards those aspects of my personality I don’t like.
6. I try to be understanding and patient towards those aspects of my personality I don’t like.
7. When I’m going through a very hard time, I give myself the caring and tenderness I need.
8. When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people.
9. When I fail at something that’s important to me, I tend to feel alone in my failure.
10. When I’m feeling down I tend to obsess and fixate on everything that’s wrong.
11. I try to see my failings as part of the human condition.
12. When something upsets me I try to keep my emotions in balance.