How the test works
You will see one statement at a time. Some may feel similar; this is intentional. Please respond as honestly as you can. All questions are required.
What this test explores
This test looks at four aspects of self-compassion:
- Self-kindness – how gently you speak to yourself in moments of struggle.
- Common humanity – whether you see difficulties as part of being human rather than a personal defect.
- Mindful awareness – how you notice and hold emotions without getting completely swept away.
- Relating to the inner critic – how you respond when harsh, self-critical thoughts appear.
Answer based on how you usually react when you are stressed, disappointed or feeling not enough.
How to use this result
Self-compassion is not self-indulgence or letting yourself off the hook. It is treating yourself with the same clarity and kindness you would naturally offer to someone you care about.
You might experiment with small practices such as noticing your inner tone of voice, placing a hand on your chest when you feel overwhelmed, or reminding yourself “this is hard, and it makes sense that I feel this way” instead of attacking yourself.
Self-Compassion Test – FAQ
Is self-compassion the same as high self-esteem?
Not exactly. Self-esteem is about how positively you evaluate yourself. Self-compassion is about how you relate to yourself when you are struggling, regardless of performance or success.
Can self-compassion make me passive or less ambitious?
Evidence suggests that self-compassion often supports realistic motivation rather than undermining it. Being less harsh with yourself can make it easier to learn from mistakes instead of collapsing under them.
Should I share this result with a therapist?
You can. The result is not diagnostic, but it can help start a conversation about how you treat yourself internally and what might support you in building a kinder, more realistic inner dialogue.