{ "assessmentTests": { "self_compassion": { "subscales": { "self_kindness": { "name": "Self-Kindness" }, "self_judgment": { "name": "Self-Judgment" }, "common_humanity": { "name": "Common Humanity" }, "isolation": { "name": "Isolation" }, "mindfulness": { "name": "Mindfulness" }, "over_identification": { "name": "Over-Identification" } }, "name": "Self-Compassion Test", "desc": "26 questions from Dr. Kristin Neff's validated Self-Compassion Scale (2003), the most widely used measure of how kindly you treat yourself in difficulty. Discover where you sit today, from Behind the Fog to Warm and Open, across six dimensions: self-kindness, common humanity, mindfulness, and their harsher counterparts. A self-reflection snapshot, not a clinical or diagnostic test.", "recommendation": "Our Recommendation", "questions": [ { "question": "I'm disapproving and judgmental about my own flaws and inadequacies.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I'm feeling down I tend to obsess and fixate on everything that's wrong.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When things are going badly for me, I see the difficulties as part of life that everyone goes through.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "I try to be loving towards myself when I'm feeling emotional pain.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I fail at something important to me I become consumed by feelings of inadequacy.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I'm down and out, I remind myself that there are lots of other people in the world feeling like I am.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When times are really difficult, I tend to be tough on myself.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When something upsets me I try to keep my emotions in balance.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "I'm intolerant and impatient towards those aspects of my personality I don't like.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I'm going through a very hard time, I give myself the caring and tenderness I need.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I'm feeling down, I tend to feel like most other people are probably happier than I am.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When something painful happens I try to take a balanced view of the situation.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "I try to see my failings as part of the human condition.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I see aspects of myself that I don't like, I get down on myself.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I fail at something important to me I try to keep things in perspective.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I'm really struggling, I tend to feel like other people must be having an easier time of it.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "I'm kind to myself when I'm experiencing suffering.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When something upsets me I get carried away with my feelings.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "I can be a bit cold-hearted towards myself when I'm experiencing suffering.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I'm feeling down I try to approach my feelings with curiosity and openness.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "I'm tolerant of my own flaws and inadequacies.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When something painful happens I tend to blow the incident out of proportion.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "When I fail at something that's important to me, I tend to feel alone in my failure.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] }, { "question": "I try to be understanding and patient towards those aspects of my personality I don't like.", "options": [ { "icon": "⚪", "label": "Almost Never" }, { "icon": "🟢", "label": "Rarely" }, { "icon": "🟡", "label": "Sometimes" }, { "icon": "🟠", "label": "Often" }, { "icon": "🔴", "label": "Almost Always" } ] } ], "results": { "guarded": { "name": "Behind the Fog", "desc": "Your answers point to Behind the Fog, a season where the inner voice runs sharp and self-kindness feels hard to reach. When things go wrong, the instinct is to judge rather than comfort, and pain often arrives with a second layer, the sense that you're facing it more alone or more broken than everyone else. It's worth saying plainly: this describes a pattern of self-talk, not a fact about your worth, and it usually reflects what you've been through and how you learned to survive it, not some deficiency in you. Self-compassion is a skill, not a trait you either have or lack, and skills that are undeveloped now can still be built. This is a self-reflection result, not a clinical or diagnostic measure.", "recommendation": "Start smaller than feels meaningful: once a day, notice a moment of struggle and say one sentence to yourself the way you'd say it to a friend having the same day. You don't need to believe it yet, you just need to practise the shape of it. If the harshness feels constant, or it tips into hopelessness, that's worth bringing to a GP or therapist, this is a real, teachable skill and outside support genuinely speeds it up." }, "softening": { "name": "First Sprout", "desc": "Your answers place you at First Sprout, a self-compassion that's begun to take but hasn't hardened into habit. On a calm day you can offer yourself some grace, but under real pressure the old harsh reflex still tends to win, and it's easier to see your struggles as evidence you're failing than as evidence you're human. This is a genuinely common place to be, most people sit somewhere around here, kinder to themselves in some situations than others. It means the capacity is there and growing, not that anything is broken. This is a mirror of where you are right now, not a judgement.", "recommendation": "Notice the specific moments where the harsh voice takes over, a mistake at work, a body-image thought, a social misstep, because that's where the highest-leverage practice lives. Try naming what's happening out loud ('this is a hard moment') before reaching for judgement, it's the first move in Neff's own self-compassion practice. The aim isn't to eliminate every critical thought, it's to stop believing it's the only voice available to you." }, "growing": { "name": "Taking Root", "desc": "Your answers point to Taking Root, a self-compassion that's become a genuine, if imperfect, habit. You can usually meet your own struggles with some warmth rather than only judgement, you recognise that difficulty is part of being human rather than a personal failing, and you can generally sit with a hard feeling without spiralling into it. It shows up unevenly, some domains (work, appearance, relationships) still trigger the old critic more than others, and that's normal, not a sign you're doing it wrong. This is a self-reflection snapshot, not a clinical measure, self-compassion is a practice you return to, not a level you lock in.", "recommendation": "Notice which specific area still pulls you toward self-judgment rather than self-kindness, that's your growth edge, not your whole picture. Keep practising in the moments it's hardest, not just the moments it's easy. And let your steadiness be useful to people around you, a genuinely self-compassionate person tends to make it safer for others to be imperfect too." }, "warmhearted": { "name": "Warm and Open", "desc": "Your answers point to Warm and Open, a strong, consistent capacity to meet your own suffering with kindness rather than judgment. Setbacks still hurt, but you tend to hold them with perspective instead of catastrophising, you recognise struggle as something everyone shares rather than proof you're uniquely failing, and you can be honest about a mistake without turning it into an indictment of your character. This is a genuine strength, and research links it to real resilience under stress, not to complacency. The honest trade-off worth naming: very high scores can occasionally tip into under-processing real problems by moving too quickly to comfort. This is a self-discovery result, not a clinical assessment.", "recommendation": "With self-compassion this developed, the most valuable move is to keep it honest rather than let it soften into avoidance, comfort yourself and still look squarely at what needs to change. Use what you've built to model it for others, self-compassion is one of the few traits that spreads by example. And keep returning to the practice under real pressure, it's tested in the hard moments, not the calm ones." } } } }, "testNames": { "self-compassion": "Self-Compassion Test" } }