How do you treat yourself when things go wrong? This 12-item scale offers a snapshot of your relationship with your own inner voice.
12 questionsAbout 3 minutesConfidential
Scientific background: Raes F, Pommier E, Neff KD, Van Gucht D. Construction and factorial validation of a short form of the Self-Compassion Scale. Clin Psychol Psychother. 2011;18(3):250–255. 承 Kristin Neff 授權使用。 Learn more
This test uses the Self-Compassion Scale – Short Form (SCS-SF; Raes et al., 2011), used with Kristin Neff's permission. Your score reflects only how you relate to yourself right now — it shifts with circumstances, is not a fixed label, and is not a diagnosis.
🌱 Self-Compassion Scale – Short Form (SCS-SF)
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Below are statements about how you typically act toward yourself in difficult times. For each one, choose how often you behave that way — from "Almost never" to "Almost always." There are no right answers; go with your first instinct.
1
When I fail at something important to me I become consumed by feelings of inadequacy.
2
I try to be understanding and patient towards those aspects of my personality I don't like.
3
When something painful happens I try to take a balanced view of the situation.
4
When I'm feeling down, I tend to feel like most other people are probably happier than I am.
5
I try to see my failings as part of the human condition.
6
When I'm going through a very hard time, I give myself the caring and tenderness I need.
7
When something upsets me I try to keep my emotions in balance.
8
When I fail at something that's important to me, I tend to feel alone in my failure.
9
When I'm feeling down I tend to obsess and fixate on everything that's wrong.
10
When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people.
11
I'm disapproving and judgmental about my own flaws and inadequacies.
12
I'm intolerant and impatient towards those aspects of my personality I don't like.
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⚕Results are for reference only and do not constitute a medical diagnosis — if you have concerns, please consult a doctor or mental-health professional.
