自我友善

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

2.I’m kind to myself when I’m experiencing suffering.

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

4.I’m tolerant of my own flaws and inadequacies.

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

自我批判

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

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

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

9.I’m disapproving and judgmental about my own flaws and inadequacies.

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

普通人性

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

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

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

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

自我隔离

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

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

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

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

正念觉察

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

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

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

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

过渡沉迷

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

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

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

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