Self-Compassion Scale
Adapted for Berkshire School use by Cait Ward from:
Neff, K. D. (2003). Development and validation of a scale to measure self-compassion. Self and Identity, 2, 223-250.
How do I typically act towards myself in difficult times
Please read each statement carefully before answering. For each item, indicate how often you behave in the stated manner, using the following 1-5 scale. Please answer according to what really reflects your experience rather than what you think your experience should be.
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______ (1) I’m disapproving and judgmental about my own flaws and inadequacies.
______ (2) When I’m feeling down I tend to obsess and fixate on everything that’s wrong.
______ (3) When things are going badly for me, I see the difficulties as part of life that everyone goes through.
______ (4) When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world.
______ (5) I try to be loving towards myself when I’m feeling emotional pain.
______ (6) When I fail at something important to me I become consumed by feelings of inadequacy.
______ (7) When I'm down, I remind myself that there are lots of other people in the world feeling like I am.
______ (8) When times are really difficult, I tend to be tough on myself.
______ (9) When something upsets me I try to keep my emotions in balance.
______ (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 intolerant and impatient towards those aspects of my personality I don't like.
______ (12) When I’m going through a very hard time, I give myself the caring and tenderness I need.
______ (13) When I’m feeling down, I tend to feel like most other people are probably happier than I am.
______ (14) When something painful happens I try to take a balanced view of the situation.
______ (15) I try to see my failings as part of the human condition
______ (16) When I see aspects of myself that I don’t like, I get down on myself.
______ (17) When I fail at something important to me I try to keep things in perspective.
______ (18) When I’m really struggling, I tend to feel like other people must be having an easier time of it.
______ (19) I’m kind to myself when I’m experiencing suffering.
______ (20) When something upsets me I get carried away with my feelings.
______ (21) I can be a bit cold-hearted towards myself when I'm experiencing suffering.
______ (22) When I'm feeling down I try to approach my feelings with curiosity and openness.
______ (23) I’m tolerant of my own flaws and inadequacies.
______ (24) When something painful happens I tend to blow the incident out of proportion.
______ (25) When I fail at something that's important to me, I tend to feel alone in my failure.
______ (26) I try to be understanding and patient towards those aspects of my personality I don't like.
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Scoring Key​
Self-Kindness Items: 5, 12, 19, 23, 26
Common Humanity Items: 3, 7, 10, 15
Mindfulness Items: 9, 14, 17, 22
Reverse Scored*
*To reverse score items (1=5, 2=4, 3=3, 4=2, 5=1).
Self-Judgment Items: 1, 8, 11, 16, 21
Isolation Items: 4, 13, 18, 25
Over-identification Items: 2, 6, 20, 24
To compute a total self-compassion score, first reverse score the negative subscale items - self-judgment, isolation, and over-identification. Then take the mean of each subscale, and compute a total mean (the average of the six subscale means).
When examining subscale scores, higher scores on the self-judgment, isolation and over-identification scale indicate less self-compassion before reverse-coding, and more self-compassion after reverse coding. You can choose to report subscale scores with or without reverse-coding, but these three negative subscales must be reverse coded before calculating a total self-compassion score.
Norms and Score Significance
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There are no clinical norms or scores which indicate that an individual is high or low in self compassion. Rather, SCS scores are mainly used in a comparative manner to examine outcomes for people scoring higher or lower in self-compassion.
As an ad hoc rubric, however, you can consider scores 1.0-2.49 to be low, between 2.5-3.5 to be moderate, and 3.51-5.0 to be high. Scores should not be used as a comparative tool with others, but rather, an assessment for individuals to identify where they can be more compassionate with themselves in the face of adversity.
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Reflection Questions
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Did anything surprise you while you were considering the self-compassion scales?
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When you consider your self-assessment, what specific strengths can you highlight?
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In what areas can you work towards being more compassionate with yourself in the face of adversity?
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How might you be able to use this tool in the future?
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Do you have any questions about the Self-Compassion Scale?
