Self-Compassion - JANAN ESSENCE

Please read each statement carefully before answering. To the left of each item, indicate how often you behave in the stated manner, using the following scale:

Almost Never
Occasionally
About Half Of The Time
Fairly Often
Almost Always

Name

Phone

I'm disapproving and judgmental about my own flaws and inadequacies.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

When I'm feeling down I tend to obsess and fixate on everything that's wrong.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

When things are going badly for me, I see the difficulties as part of life that everyone goes through.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

I try to be loving towards myself when I'm feeling emotional pain.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

When I fail at something important to me I become consumed by feelings of inadequacy.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

When I'm down and out, I remind myself that there are lots of other people in the world feeling like I am.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

When times are really difficult, I tend to be tough on myself.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

When something upsets me I try to keep my emotions in balance.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

10.

When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

11.

I'm intolerant and impatient towards those aspects of my personality I don't like.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

12.

When I'm going through a very hard time, I give myself the caring and tenderness I need.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

13.

When I'm feeling down, I tend to feel like most other people are probably happier than I am.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

14.

When something painful happens I try to take a balanced view of the situation.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

15.

I try to see my failings as part of the human condition.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

16.

When I see aspects of myself that I don't like, I get down on myself.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

17.

When I fail at something important to me I try to keep things in perspective.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

18.

When I'm really struggling, I tend to feel like other people must be having an easier time of it.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

19.

I'm kind to myself when I'm experiencing suffering.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

20.

When something upsets me I get carried away with my feelings.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

21.

I can be a bit cold-hearted towards myself when I'm experiencing suffering.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

22.

When I'm feeling down I try to approach my feelings with curiosity and openness.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

23.

I'm tolerant of my own flaws and inadequacies.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

24.

When something painful happens I tend to blow the incident out of proportion.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

25.

When I fail at something that's important to me, I tend to feel alone in my failure.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

26.

I try to be understanding and patient towards those aspects of my personality I don't like.

1. Almost Never

2. Occasionally

3. About Half Of The Time

4. Fairly Often

5. Almost Always

None

Time’s up