Self-Assessment
Self-Compassion Test
Based on Dr. Kristin Neff's Self-Compassion Scale
Measure how you relate to yourself during difficult moments. Based on Dr. Kristin Neff's research at the University of Texas at Austin, this 26-item assessment evaluates three core dimensions of self-compassion.
Your Results
Self-Compassion Test
All scores 1-5. Higher indicates greater self-compassion.
About the Self-Compassion Scale (SCS) Research
The Self-Compassion Scale measures how you treat yourself when things go wrong. Developed by Dr. Kristin Neff in 2003, it captures three paired dimensions: self-kindness vs. self-judgment, common humanity vs. isolation, and mindfulness vs. over-identification.
Self-compassion differs from self-esteem. Self-esteem evaluates your worth. Self-compassion measures how you respond to your own suffering and failure, regardless of how you evaluate yourself overall.
The SCS has been translated into over 20 languages and validated across diverse populations including university students, clinical samples, and community adults.
Meta-Analysis
"Self-compassion was significantly correlated with lower levels of psychopathology including anxiety, depression, and stress, with a large effect size of r = -0.54 across 20 studies."
MacBeth, A., & Gumley, A. (2012). Exploring compassion: A meta-analysis of the association between self-compassion and psychopathology. Clinical Psychology Review, 32(6), 545-552.
The scale shows strong internal consistency (Cronbach's α = 0.92) and test-retest reliability of 0.93 over a three-week interval.
A randomized controlled trial of the Mindful Self-Compassion program found participants' SCS scores increased by 43% on average over eight weeks.
Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28-44.
This assessment contains 26 independently written items rated on a 5-point scale from "Almost never" (1) to "Almost always" (5). Thirteen items are reverse-scored so that higher values always indicate greater self-compassion.
| Score Range | Level | Interpretation |
|---|---|---|
| 3.51 - 5.0 | High | Consistently compassionate self-relating |
| 2.5 - 3.5 | Moderate | Variable self-compassion depending on context |
| 1.0 - 2.49 | Low | Frequent self-criticism, isolation, or reactivity |
The total score is calculated as the mean of six subscale averages, not a simple average of all 26 items. This gives equal weight to each dimension regardless of item count.
Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223-250.
Three Dimensions of Self-Compassion
Self-Kindness vs. Self-Judgment
Kindness
Treating yourself with warmth and understanding when you fail or feel inadequate, rather than ignoring pain or punishing yourself with self-criticism.
Common Humanity vs. Isolation
Connection
Recognizing that suffering and personal failure are shared human experiences, rather than feeling uniquely singled out or alone in your struggles.
Mindfulness vs. Over-Identification
Balance
Holding painful thoughts and feelings in balanced awareness, rather than suppressing them or getting swept away by the storyline.
Related Assessments
Self-Esteem Scale
Self-compassion and self-esteem are related but distinct. Self-esteem measures how you evaluate yourself. Self-compassion measures how you treat yourself during difficult times, regardless of self-evaluation.
Bounce-Back Resilience Test
Research shows self-compassion predicts resilience. People who respond to setbacks with self-compassion tend to recover more quickly and maintain greater emotional stability.
Frequently Asked Questions
This assessment uses independently written items based on Dr. Neff's Self-Compassion Scale framework. It is not the official SCS hosted at self-compassion.org. For the original instrument and its full scoring manual, visit Dr. Neff's academic resources.
The original SCS measures six subscales organized into three paired dimensions: Self-Kindness vs. Self-Judgment, Common Humanity vs. Isolation, and Mindfulness vs. Over-Identification. The original SCS reports strong internal consistency (Cronbach's α = 0.92) and test-retest reliability of 0.93 over three weeks (Neff, 2003).
Self-esteem is an evaluation of your worth — how positively you see yourself compared to others. Self-compassion is about how you treat yourself during difficult moments, regardless of self-evaluation. Research by Neff (2011) shows self-compassion provides similar mental health benefits to self-esteem without the pitfalls of narcissism or contingent self-worth. If you're interested in measuring self-esteem, try our Self-Esteem Scale.
This assessment provides general information about self-compassion. It is not a substitute for professional psychological evaluation. If you have concerns about your mental health, consult a qualified professional.
The Self-Compassion Scale was developed by Dr. Kristin Neff at the University of Texas at Austin, published in 2003. Our 26 items are independently written, based on the same self-compassion framework. This is not the official SCS and is not affiliated with Dr. Neff or the University of Texas.