Self-Compassion Questionnaire

This questionnaire will help you explore your level of self-compassion and whether you tend to treat yourself with kindness and acceptance or whether you tend to bully yourself and get self-critical. Your responses can provide insight into your   relationships and your ability to tolerate high levels of emotions. You may discuss your results with your therapist to help you deal more effectively with emotional issues in your life.

Note: This questionnaire is for informational purposes only and is not intended to function as a psychological or psychiatric assessment. These results are not designed to serve as or take the place of a clinical diagnosis. Diagnosis of a psychiatric disorder requires an extensive evaluation by a trained professional.

Instructions:

Think about the following statements and how accurately each describes your experiences and the way you relate to yourself in difficult moments or times when you are triggered. Respond to how accurately each statement describes you on this scale of 0 to 4:

0 – Almost never
1 – Rarely
2 – Sometimes
3 – Often
4 – Most of the time

Check the answer that best describes you.

1. When I make a mistake, I am able to forgive myself rather quickly.
 
 
 
 
 
2. When I make a mistake, I know I’m just a human being and it doesn’t make me bad.
 
 
 
 
 
3. When I think about my flaws, I am able to stay kind and loving with myself.
 
 
 
 
 
4. In moments when I’m struggling, I can remind myself that I’m doing my best.
 
 
 
 
 
5. When I experience a failure, I can tell myself that I will learn from it and I remind myself that beating myself up over it won’t help.
 
 
 
 
 
6. I can observe my flaws and mistakes with kindness and curiosity; when I am in pain or I’m struggling, I am able to say validating and encouraging things to myself.
 
 
 
 
 
7. When I feel sad or alone, I am able to remain aware of the fact that all human beings feel sad and alone at times.
 
 
 
 
 
8. I try to stay loving with myself when I have failed or made a mistake.
 
 
 
 
 
9. I try to stay kind and accepting of myself when I’m going through emotional pain.
 
 
 
 
 
10. When I’m experiencing emotional suffering, I am able to remember that many others are feeling similar pain.
 
 
 
 
 
11. When I experience negative emotions, I try to stay curious and patient with my emotions and myself.
 
 
 
 
 
12. When I have negative emotions, I try to open up to them and let them guide me or teach me.
 
 
 
 
 
13. When I have negative emotions, I try to understand what triggered them to see what my underlying needs are.
 
 
 
 
 
14. I am able to tolerate and stay present with negative emotions and experiences that show up for me.
 
 
 
 
 
15. When I feel insecure, I remind myself that others may be feeling insecure as well.
 
 
 
 
 
16. When I feel inadequate, I am able to use the experience to learn about myself.
 
 
 
 
 
17. When I feel sad, I allow myself to feel my sadness and remind myself that this emotion is temporary and will pass.
 
 
 
 
 
18. When I’m feeling anxious about something, I remind myself that I’m anxious because something is very important to me.
 
 
 
 
 
19. When I make a mistake, I remind myself that I am not defined by this mistake.
 
 
 
 
 
20. When I think about parts about myself that I don’t like, I remind myself that my thoughts are subjective and are not necessarily true, that others may not share my perceptions.
 
 
 
 
 
21. When I think about my flaws I can stay kind and gentle with them because everyone has flaws and it doesn’t make them bad people.
 
 
 
 
 
22. When I experience shame about a behavior I am able to separate feeling ashamed of a behavior from feeling that I am a shameful person.
 
 
 
 
 
23. When I feel alone, I am able to recognize that loneliness is a feeling, not a reflection of who I am or a problem with me.
 
 
 
 
 
24. When I feel alone, I am aware that all human beings feel alone at times and that loneliness is an experience all humans share.
 
 
 
 
 
25. When I feel insecure or inadequate, I am able to remind myself of moments when felt differently, when I have felt really good about myself or confident.
 
 
 
 
 
26. When a situation occurs that makes me anxious, I can take responsibility.
 
 
 
 
 
27. When I feel inadequate or inferior, I try not to measure myself against others, and I remind myself that I’m doing my best.
 
 
 
 
 
28. I am able to forgive myself for my mistakes.
 
 
 
 
 
29. When I make a mistake, I try to reframe it as a learning experience; I make room for my mistakes in order to grow.
 
 
 
 
 
30. When I have failed at something, I can remember past mistakes or failures which I have learned from.