What this test explores
You’ll get scores across four dimensions:
- Harsh self-judgment – severity and punitive inner criticism.
- Shame & self-blame – feeling defective or blaming yourself globally.
- Comparison & inadequacy – measuring yourself against others and feeling “not enough”.
- Self-support – ability to be kind and understanding toward yourself (protective factor).
A higher self-criticism index suggests a stronger inner critic. Self-support can buffer stress and improve resilience. This test cannot diagnose any condition; it’s meant for self-reflection.
How the test works
You’ll see one statement at a time. Answer based on your typical experience over the last few months. All questions are required.
Reducing a harsh inner critic: practical steps
- Name the voice: “This is my inner critic” (creates distance).
- Shift to specifics: replace “I’m a failure” with “This part didn’t go as planned”.
- Use supportive language: talk to yourself as you would to a friend.
- One next step: choose one small action instead of punishment.