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Screening Tool: Self-Compassion

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This survey is designed to provide a quick assessment of whether you might have troubles with self-compassion. The bad news is that if you are self-critical, and have troubles being kind and accepting of yourself, you may be at more risk of having problems with mood and stress. The good news however, is that it is never too late to learn how to be kind and accepting of yourself.

Special thanks to Dr. Kristin Neff for permission to use this questionnaire, which is the 12-item Self-Compassion Scale (SCS) Short Form.

When I fail at something important to me I become consumed by feelings of inadequacy.

	Almost never
	Less than half of the time
	Half of the time
	More than half of the time
	Almost always

I try to be understanding and patient towards those aspects of my personality I don’t like.

	Almost never
	Less than half of the time
	Half of the time
	More than half of the time
	Almost always

When something painful happens, I try to take a balanced view of the situation.

	Almost never
	Less than half of the time
	Half of the time
	More than half of the time
	Almost always

When I’m feeling down, I tend to feel like most other people are probably happier than I am.

	Almost never
	Less than half of the time
	Half of the time
	More than half of the time
	Almost always

I try to see my failings as part of the human condition.

	Almost never
	Less than half of the time
	Half of the time
	More than half of the time
	Almost always

When I’m going through a very hard time, I give myself the caring and tenderness I need.

	Almost never
	Less than half the time
	Half of the time
	More than half the time
	Almost always

When something upsets me I try to keep my emotions in balance.

	Almost never
	Less than half the time
	Half of the time
	More than half the time
	Almost always

When I fail at something that’s important to me, I tend to feel alone in my failure.

	Almost never
	Less than half of the time
	Half of the time
	More than half of the time
	Almost always

When I’m feeling down I tend to obsess and fixate on everything that’s wrong.

	Almost never
	Less than half of the time
	Half of the time
	More than half of the time
	Almost always

10.

When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people.

	Almost never
	Less than half of the time
	Half of the time
	More than half of the time
	Almost always

11.

I’m disapproving and judgmental about my own flaws and inadequacies.

	Almost never
	Less than half of the time
	Half of the time
	More than half of the time
	Almost always

12.

I’m intolerant and impatient towards those aspects of my personality I don’t like.

	Almost never
	Less than half of the time
	Half of the time
	More than half of the time
	Almost always

For More Information

In a study of 415 US students, the mean total score was 36 with a standard deviation of 7.33. In other words, about 70% score in the range of 29-43, and 95% score in the range of 21-51.

References

Raes, F., Pommier, E., Neff, K. D., & Van Gucht, D. (2011). Construction and factorial validation of a short form of the Self-Compassion Scale. Clinical Psychology & Psychotherapy. 18, 250-255.