Please complete the following scale which helps us measure the outcomes from the course. I'd like to invite you to do this very simply, without taking too much time over it - "first answer, best answer" is a useful approach.

Note: We do not submit names or DOBs to organisations - only an excel sheet without identifying details. The personal details we ask for here is to enable us to match your questionnaires over the time series and is not retained after we have entered the scores.

Please enter your initials here so we can match your questionnaires at the beginning and end of the course. This information is used for matching only and will not be submitted to your employer/referrer.
Please enter your date of birth here so we can match your questionnaires at the beginning and end of the course. This information is used for matching only and will not be submitted to your employer/referrer.
1. I’m disapproving and judgmental about my own flaws and inadequacies. *
1 = Almost never 5= Almost always
2. When I’m feeling down I tend to obsess and fixate on everything that’s wrong. *
1 = Almost never 5= Almost always
3. When things are going badly for me, I see the difficulties as part of life that everyone goes through. *
1 = Almost never 5= Almost always
4. 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 5= Almost always
5. I try to be loving towards myself when I’m feeling emotional pain. *
1 = Almost never 5= Almost always
6. When I fail at something important to me I become consumed by feelings of inadequacy. *
1 = Almost never 5= Almost always
7. 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 5= Almost always
8. When times are really difficult, I tend to be tough on myself. *
1 = Almost never 5= Almost always
9. When something upsets me I try to keep my emotions in balance. *
1 = Almost never 5= Almost always
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 5= Almost always
11. I’m intolerant and impatient towards those aspects of my personality I don't like. *
1 = Almost never 5= Almost always
12. When I’m going through a very hard time, I give myself the caring and tenderness I need. *
1 = Almost never 5= Almost always
13. When I’m feeling down, I tend to feel like most other people are probably happier than I am. *
1 = Almost never 5= Almost always
14. When something painful happens I try to take a balanced view of the situation *
1 = Almost never 5= Almost always
15. I try to see my failings as part of the human condition. *
1 = Almost never 5= Almost always
16. When I see aspects of myself that I don’t like, I get down on myself. *
1 = Almost never 5= Almost always
17. When I fail at something important to me I try to keep things in perspective. *
1 = Almost never 5= Almost always
18. When I’m really struggling, I tend to feel like other people must be having an easier time of it. *
1 = Almost never 5= Almost always
19. I’m kind to myself when I’m experiencing suffering. *
1 = Almost never 5= Almost always
20. When something upsets me I get carried away with my feelings. *
1 = Almost never 5= Almost always
21. I can be a bit cold-hearted towards myself when I'm experiencing suffering. *
1 = Almost never 5= Almost always
22. When I'm feeling down I try to approach my feelings with curiosity and openness. *
1 = Almost never 5= Almost always
23. I’m tolerant of my own flaws and inadequacies. *
1 = Almost never 5= Almost always
24. When something painful happens I tend to blow the incident out of proportion. *
1 = Almost never 5= Almost always
25. When I fail at something that's important to me, I tend to feel alone in my failure. *
1 = Almost never 5= Almost always
26. I try to be understanding and patient towards those aspects of my personality I don't like. *
1 = Almost never 5= Almost always