Over on Kristin Neff's website, you'll find a couple of what she calls 'compassion scales' which can tell you how much compassion, and self-compassion, you have.
Today, I'm going to share Neff's short-form self-compassion test, and then we'll get back to some practical suggestions for how you can boost your compassion at the mind and body levels.
BTW, if you want to find out how you're doing, go HERE when you're done, to analyse your scores:
HOW I TYPICALLY ACT TOWARDS MYSELF IN DIFFICULT TIMES
Please read each statement carefully before answering.
To the right of each item, indicate how often you behave in the stated manner, using the following scale:
1 = ALMOST NEVER 2 3 4 5 = ALMOST ALWAYS
_____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.