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Self-Compassion Test

As opposed to the generally negative traits of self-pity or excessive self-love, Dr. Kristin Neff holds that self-compassion is an essential skill in coping with the setbacks of life. According to Dr. Neff, self-compassion is really no different than compassion for others and entails positive qualities such as kindness, forgiveness, and understanding toward oneself.

What are your levels of self-compassion like? For each of the following statements, indicate how well it describes you below.

Question 1 of 30

When times are really difficult, I tend to be tough on myself.



The IDRlabs Self-Compassion Test (IDR-ST) was developed by IDRlabs. The IDR-ST is based on the work of Dr. Kristin Neff, Ph.D., who created the Self-Compassion Scale (SCS). The IDR-ST is not associated with any specific researchers in the field of personality psychology or any affiliated research institutions.

The test provides feedback such as the following: Self-Kindness: People who have a high level of self-compassion have an easy time thinking of challenges in ways that are kind to themselves and constructive concerning the problems they face. They are warm and understanding in their way of viewing occurrences that could cause others to fail or suffer. Such people do not engage in excessive self-criticism, as they understand that one cannot always achieve one’s goals and that there are times in life when things do not go according to plan. They are gentle with themselves when facing distressing experiences.

Self-Forgiveness: People who are good at self-compassion often practice self-forgiveness; they refrain from getting angry when they do not get what they want or when things do not go according to their expectations. Likewise, they do not beat themselves up with all the “shoulds” and “musts” that they have in their heads on account of their ideals. Hence, such people are good at dealing with high levels of stress and frustration and at expertly navigating setbacks.

Humanity: Many people who score high on self-compassion understand that failures and other unpleasant situations are common to humanity. They recognize that struggles are a part of the human experience and that they are not alone in their hardships. They refrain from isolating themselves, and they do not think that they alone are having difficulties.

Engagement: One feature of self-compassion is the tendency to remain active in one’s social life when beset by troubles; indeed, to refrain from self-isolating. Conversely, those who have low levels of self-compassion often isolate themselves by thinking that they alone face troubles and difficult situations in life. Such people do not realize that personal struggles are a part of the human experience that we all share, and that remaining social through such challenges makes them easier to bear.

The IDRlabs Self-Compassion Test was informed by the SCS’ criteria for self-compassion, as published in Neff, K. D. (2003). The self-compassion scale is a valid and theoretically coherent measure of self-compassion. Mindfulness 7: 264-274; Neff, K.D. (2016). Development and validation of a scale to measure self-compassion. Self and Identity, 2, 223-250; Williams M, Dalgleish T, Karl A, Kuyken W (2014). Examining the factor structures of the five facet mindfulness questionnaire and the self-compassion scale. Psychol Assess 30: 669-689.

The work of Dr. Neff has also informed some of the diagnostic criteria in the form of the widely used psychological instrument, the SCS for clinical use especially by qualified mental health professionals. The present test is intended for educational purposes only. IDRlabs and the present IDRlabs Self-Compassion Test are independent of the above researchers, organizations, or their affiliated institutions.

The IDRlabs Self-Compassion Test is based on a famous and well-regarded inventory for the assessment of the clinical concept of self-compassion. However, free online tests and quizzes such as this one are solely first takes and cannot provide accurate assessments of your potential condition. Hence, the test is intended to be used for educational purposes only. A definitive mental health assessment can be made only by a qualified mental health professional.

As the publishers of this free online self-compassion test, which allows you to screen yourself for the signs and symptoms of this condition, we have striven to make the test as reliable and valid as possible by subjecting it to statistical controls and validation. However, free online quizzes such as the present self-compassion test do not provide professional assessments or recommendations of any kind; the test is provided entirely “as-is.” For more information about any of our online tests and quizzes, please consult our Terms of Service.

Why Use This Test?

1. Free. This self-compassion test is delivered to you free of charge and will allow you to obtain your scores related to self-kindness, self-judgment, common humanity, isolation, mindfulness, and over-identification.

2. Clinically oriented. The feedback delivered by this instrument is based on the work of Ph.D.s and is designed to deliver a clear clinical picture of the respondent’s current traits indicating self-compassion as measured according to standardized items.

3. Statistical controls. Statistical analysis of the test is conducted to ensure maximum accuracy and validity of the test scores.

4. Made by professionals. The present test has been made with the input of people who work professionally with psychology and individual differences research.