Self-Compassion Scale— Long Version

HOW I TYPICALLY ACT TOWARDS MYSELF IN DIFFICULT TIMES
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 and out‚ 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.
 
Self-Kindness‚ Self-Judgment‚ Common Humanity‚ Isolation‚ Mindfulness‚ and Over-identified
 
Self-kindness‚self-judgment‚ common humanity‚ perceived isolation‚ mindfulness and over- identification subscale were 0.78‚ 0.79‚ 0.79‚ 0.93‚ 0.90‚ 0.88 and 0.8
 
 
1 = AlmostNever‚ 2‚ 3=Sometimes‚ 4‚ 5 = Almost Always
Self-Kindness Items: 5‚ 12‚ 19‚ 23‚ 26
Self-Judgment Items: 1‚ 8‚ 11‚ 16‚ 21
Common Humanity Items: 3‚ 7‚ 10‚ 15
Isolation Items: 4‚ 13‚ 18‚ 25
Mindfulness Items: 9‚ 14‚ 17‚ 22
Over-identified Items: 2‚ 6‚ 20‚ 24
Subscale scores are computed by calculating the mean of subscale item responses. To compute a total self-compassion score‚ reverse score the negative subscale items – self-judgment‚ isolation‚ and over-identification.
 
 
To Whom it May Concern:
Please feel free to use the Self-Compassion Scale – Short Form in your research (12 items instead of 26 items). The short scale has a near perfect correlation with the long scale when examining total scores. We do not recommend using the short form if you are interested in subscale scores‚ since they’re less reliable with the short form. You can e-mail me with any questions you may have. The appropriate reference is listed below.
Best wishes‚
Kristin Neff‚ Ph. D.

Neff‚ K. D. (2003). Development and validation of a scale to measure self-compassion. Self and Identity‚ 2‚ 223-250.

Azizi‚ A.‚ Mohammadkhani‚ P.‚ Lotfi‚ S.‚ & Bahramkhani‚ M. (2013). The Validity and Reliability of the Iranian Version of the Self-Compassion Scale. Iranian Journal of Clinical Psychology‚ 2(3)‚ 17-23.

Ghorbani‚ N.‚ Watson‚ P. J.‚ Chen‚ Z & Norballa‚ F. Self-compassion in Iranian Muslims: Relationships with integrative self-knowledge‚ mental health‚ and religious orientation. International Journal for the Psychology of Religion‚ 22 (2)‚ 106-118.

Samaie‚ G. Farahani‚ H. A.‚ (2011). Self-compassion as a moderator of the relationship between rumination‚ self-reflection and stress. Procedia – Social and Behavioral Sciences‚ 30‚ 978 – 982.