Simple Online Tools

Based on Dr. Kristin Neff's Research

Self-Compassion Scale

Measure your inner kindness and discover how compassionate you are with yourself

Self-Kindness

Common Humanity

Mindfulness

Self-Compassion Scale: Measure Your Inner Kindness

Self-compassion is about treating yourself with the same kindness, care, and understanding you would offer to a good friend. It involves three core components: self-kindness, common humanity, and mindfulness. This tool provides a brief assessment to help you gauge your current level of self-compassion.

Understanding your self-compassion score can be a powerful first step towards fostering a more supportive and nurturing relationship with yourself. It's not about self-pity or self-indulgence, but about recognizing your shared human experience of imperfection and suffering with warmth and acceptance. Take a moment to reflect and discover your inner kindness!

What is Self-Compassion?

Developed by Dr. Kristin Neff, self-compassion is comprised of three interconnected elements:

Self-Kindness vs. Self-Judgment: Treating ourselves with warmth and understanding rather than harsh criticism when we suffer, fail, or feel inadequate.
Common Humanity vs. Isolation: Recognizing that suffering and personal inadequacy are part of the shared human experience, rather than feeling isolated in our struggles.
Mindfulness vs. Over-Identification: Holding our painful thoughts and feelings in balanced awareness rather than getting swept away by them.

Benefits of Self-Compassion

Research suggests that self-compassion is strongly linked to psychological well-being. Benefits include:

Increased happiness and optimism
Reduced anxiety and depression
Greater emotional resilience
Improved body image
Healthier relationships
Better coping with life's challenges

Self-Kindness Mindfulness Well-being Personal Growth

Assess Your Self-Compassion

Please rate how often you typically behave in the following ways, using a scale from 1 (Almost Never) to 5 (Almost Always). Be honest with yourself; there are no right or wrong answers.

How to Use This Tool

Read Each Statement: Carefully consider each statement provided.
Rate Yourself: For each statement, select a number from 1 to 5 that best reflects how often you act or feel that way:
- 1 = Almost Never
- 2 = Seldom
- 3 = Sometimes
- 4 = Often
- 5 = Almost Always
View Your Score: Once all questions are answered, your average self-compassion score will be displayed.
Reflect and Grow: Use your score and the provided feedback to understand areas where you can cultivate more self-compassion.

This tool is for self-reflection and educational purposes only. It is not a diagnostic tool for mental health conditions.

I am kind to myself

Rate from 1 (Almost Never) to 5 (Almost Always).

I try to understand my mistakes

Rate from 1 (Almost Never) to 5 (Almost Always).

I am understanding and patient toward those aspects of my personality I don't like.

Rate from 1 (Almost Never) to 5 (Almost Always).

When I feel inadequate, I try to remember that feelings of inadequacy are shared by most people.

Rate from 1 (Almost Never) to 5 (Almost Always).

When I'm feeling down, I try to be gentle with myself.

Rate from 1 (Almost Never) to 5 (Almost Always).

When I feel pain, I try to be understanding and patient with myself.

Rate from 1 (Almost Never) to 5 (Almost Always).

When I notice my imperfections, I try to be kind to myself.

Rate from 1 (Almost Never) to 5 (Almost Always).

When I'm going through a difficult time, I give myself the caring and tenderness I need.

Rate from 1 (Almost Never) to 5 (Almost Always).

When I feel overwhelmed by emotions, I try to take a balanced view of the situation.

Rate from 1 (Almost Never) to 5 (Almost Always).

Answer all questions to calculate your self-compassion score.

Cultivating Self-Compassion

Self-compassion is a skill that can be developed and strengthened over time. Here are some practices to help you cultivate more kindness towards yourself:

Practice Self-Kindness

When you're struggling, offer yourself words of comfort and understanding, just as you would to a dear friend. Avoid harsh self-criticism.

Recognize Common Humanity

Remember that imperfection and suffering are universal human experiences. You are not alone in your struggles.

Practice Mindfulness

Observe your thoughts and emotions without judgment. Acknowledge your pain without over-identifying with it.

Self-Compassion Breaks

When feeling overwhelmed, take a brief moment to acknowledge your suffering, remind yourself it's part of being human, and offer yourself kindness.

Journaling

Write about your feelings and experiences from a compassionate perspective, as if you were writing to a friend.

Guided Meditations

Explore guided self-compassion meditations available online or through apps to deepen your practice.

Important Disclaimer

This Self-Compassion Scale tool is intended for informational and educational purposes only. It is designed to help you reflect on your self-compassion levels and is not a diagnostic tool.

It should not be used to diagnose, treat, cure, or prevent any mental health condition. If you are experiencing significant emotional distress or mental health concerns, please consult with a qualified mental health professional.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

“With self-compassion, we give ourselves the same kindness and care we'd give to a good friend.”

— Dr. Kristin Neff, Pioneer of Self-Compassion Research

Frequently Asked Questions

Understanding self-compassion and this assessment

What is self-compassion?

Self-compassion involves treating yourself with the same kindness, care, and understanding you would offer to a good friend. It has three main components: self-kindness (being warm and understanding toward ourselves), common humanity (recognizing that suffering is part of the shared human experience), and mindfulness (holding our painful thoughts in balanced awareness).

Is this assessment scientifically validated?

This assessment is based on the Self-Compassion Scale (SCS) developed by Dr. Kristin Neff, which has been validated through extensive psychological research. The scale measures the three components of self-compassion and has been used in hundreds of academic studies worldwide.

What does my score mean?

Scores range from 1 to 5. A score of 1-2.5 suggests lower self-compassion with room for growth, 2.5-3.5 indicates moderate self-compassion, and 3.5-5 reflects high self-compassion. Remember, self-compassion is a skill that can be developed with practice.

Is self-compassion the same as self-esteem?

No, they're different. Self-esteem is about evaluating yourself positively compared to others, while self-compassion is about treating yourself kindly regardless of performance. Research shows self-compassion is more stable and doesn't require feeling "better than" others.

Can self-compassion be learned?

Absolutely! Self-compassion is a skill that can be cultivated through practice. Research shows that mindfulness meditation, self-compassion exercises, and simply changing how you talk to yourself can significantly increase self-compassion over time.

Your Privacy Matters

This assessment runs entirely in your browser. Your responses are never stored or transmitted. All calculations happen locally on your device.