In today’s Coping Skills Class, we explored self-compassion. It’s something we all struggle with at times, but the good news is, it’s a skill we can develop with awareness and practice.
We did a Self-Compassion Rating Scale—a simple way to reflect on how we treat ourselves in difficult moments.
Now, you can try it, too!
Instructions: Rate the following statements based on how often they apply to you, on a scale of 1 (strongly disagree) to 5 (strongly agree).
When I make a mistake, I treat myself with kindness rather than harsh criticism.
I recognize that everyone struggles and that my challenges don’t make me less worthy.
I speak to myself with encouragement and understanding, even when I fail.
When I’m feeling down, I allow myself to experience my emotions without judgment.
I remind myself that imperfection is part of being human.
I am patient with myself when I’m struggling.
Instead of beating myself up over failures, I try to learn from them.
I allow myself the same level of forgiveness that I would offer a close friend.
I recognize when I’m being too self-critical and try to shift my perspective.
I believe that I am worthy of love and kindness, even when I feel at my worst.
Scoring Interpretation:
40-50: High self-compassion – You treat yourself with kindness and understanding.
30-39: Moderate self-compassion – You show kindness to yourself but may struggle in difficult moments.
20-29: Low self-compassion – You may engage in self-criticism and struggle to treat yourself with care.
10-19: Very low self-compassion – Self-kindness may feel difficult, and self-judgment is strong.
Building Self-Compassion—One Step at a Time
Ask yourself:
- Where do I struggle the most when it comes to self-compassion? (Which one(s) did I rate the lowest?)
- Are there times when I’m better at it? What’s different in those moments?
- What would need to happen for me to move one step higher on the scale?
Self-compassion is about giving yourself the space to grow, learn, and move forward without shame. In our discussion, we found that so many of us experience the same thoughts. And this is OK. We are here, we are showing up, and we can be gentler to ourselves a little bit each day, with practice and support from one another.
Want to dive deeper? Share in the comments:
✅ Where do you struggle with self-compassion?
✅ What’s one thing you could do this week to be kinder to yourself?
Let’s grow together. 💙
