Self-acceptance is the way one perceives and accepts oneself as whole. It is an essential part of one's own identity and an important criterion for our psychological well-being and the health of our relationships, as people who accept themselves are also able to accept others.

Take the test and find out if you accept yourself and how you can increase your self-acceptance.


Self-acceptance is the way one perceives and accepts oneself as whole. Take the test and find out if you accept yourself and how you can increase your self-acceptance.

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Do you accept yourself?

When someone compliments me for something, I care more about how it makes me feel about myself than about what it tells me about my strengths or abilities.

I feel worthwhile even if I am not successful in meeting certain goals that are important to me.

When I receive negative feedback. I take it as an opportunity to improve my behavior or performance. 

I feel that some people have more value than others.

Making a big mistake may be disappointing, but it doesn't change how I feel about overall. 

Sometimes I find myself thinking about whether I am a good or bad person.

To feel like a worthwhile person, I must be loved by the people who are important to me.

When I am deciding on goals for myself, trying to gain happiness is more important than trying to prove myself.

I think that being good at many things makes someone a good person overall.

My sense of self-worth depends a lot on how I compare with other people.

I belive that I am worthwhile simply because I am a human being.

When I receive neagtive feedback, I often find it hard to be open to what the person is saying about me.

I set goals for myself that I hope will prove my worth.

Being bad at certain things makes me value myself less.

I think that people who are successful in what they do are especially worthwhile people.

To me, praise is more important for pointing out to me what I'm good at than for making me feel valuable as a person.

I feel I am a valuable person even when other people disapprove of me.

I avoid comparing myself to others to decide if I am a worthwhile person.

When I am criticized or when I fail at something, I feel worse about myself as a person.

I don't think it's a good idea to judge my worth as a person .

#### You scored low in the Self-Acceptance Questionnaire. What does it mean for you?

You sometimes find it difficult to accept yourself as a whole. There are some things you would like to change or improve about yourself. At the same time, you may feel a strong need to optimise yourself. This is okay to a certain extent. It is only when you start to doubt yourself that this can negatively affect both you and your relationships. Maybe you already notice it yourself. Do you know feelings of insecurity? Jealousy? Fear of loss? Pressure? The desire to be perfect? Do you also transfer these to your partner?

It would be healthier to accept your needs and emotions, you as a person. Exactly as you are.

#### What now?

In coaching there are many techniques that can be helpful for you on your way to more self-acceptance. If you ever feel that you would like to strengthen your self-acceptance more consciously, try one of these methods: 

The **Reframing Method:**
- Think about what is bothering you at the moment or what you are not happy with.
- Ask yourself what this flaw might help you with, what it is good for or how you benefit from it and write it down.
- You will find that everything has a function. Write it down for yourself and notice how it makes you feel.

Or you can **practise speaking to yourself in a loving way**.
- say 3 kind words a day to your reflection in a mirror.
- Write a loving message on a piece of paper and stick it somewhere where you can see it several times a day.
- Write down at least one thing a day that you are grateful for in your life.

Both strategies - gratitude and reframing - can have a huge impact on your self-acceptance.

**Want more?**
In the Dearest app you will find content on various relationship topics. Developed by our psychologists, **for you.**

###### The Unconditional Self Acceptance Questionnaire (USAQ) has been developed by David A. F. Haaga & John M. 
###### Reference: Chamberlain, J. M., & Haaga, D. A. F. (2001).  Unconditional self-acceptance and psychological health.  Journal of Rational-Emotive & Cognitive-Behavior Therapy, 19, 163-176.

Low self-acceptance 

#### You scored moderate in the Self-Acceptance Questionnaire. What does it mean for you?

You sometimes find it difficult to accept yourself as a whole. There are some things you would like to change or improve about yourself. At the same time, you may feel a need to optimise yourself. This is okay to a certain extent. It is only when you start to doubt yourself that this can negatively affect both you and your relationships. Maybe you already notice it yourself. Do you know feelings of insecurity? Jealousy? Fear of loss? Pressure? The desire to be perfect? Do you also transfer these to your partner?

It would be healthier to accept your needs and emotions, you as a person. Exactly as you are.

#### What now?

In coaching there are many techniques that can be helpful for you on your way to more self-acceptance. If you ever feel that you would like to strengthen your self-acceptance more consciously, try one of these methods: 

The **Reframing Method:**
- Think about what is bothering you at the moment or what you are not happy with.
- Ask yourself what this flaw might help you with, what it is good for or how you benefit from it and write it down.
- You will find that everything has a function. Write it down for yourself and notice how it makes you feel.

Or you can **practise speaking to yourself in a loving way**.
- say 3 kind words a day to your reflection in a mirror.
- Write a loving message on a piece of paper and stick it somewhere where you can see it several times a day.
- Write down at least one thing a day that you are grateful for in your life.

Both strategies - gratitude and reframing - can have a huge impact on your self-acceptance.

**Want more?**
In the Dearest app you will find content on various relationship topics. Developed by our psychologists, **for you.**

###### The Unconditional Self Acceptance Questionnaire (USAQ) has been developed by David A. F. Haaga & John M. 
###### Reference: Chamberlain, J. M., & Haaga, D. A. F. (2001).  Unconditional self-acceptance and psychological health.  Journal of Rational-Emotive & Cognitive-Behavior Therapy, 19, 163-176.

Moderate self-acceptance

#### You scored high in the Self-Acceptance Questionnaire. What does it mean for you?

You usually find it easy to accept yourself as a whole. There are a few areas where you might want to be more self-accepting, but you are already doing very well! Although you may feel the need for self-improvement from time to time, in most cases it is quite healthy. Because you know that the path is already the goal. The important thing is to accept and love yourself in the present moment as you are. If a negative thought comes, let it pass like clouds in the sky.

#### What now?

In coaching there are many techniques that can be helpful for you on your way to more self-acceptance. If you ever feel that you would like to strengthen your self-acceptance more consciously, try one of these methods: 

The **Reframing Method:**
- Think about what is bothering you at the moment or what you are not happy with.
- Ask yourself what this flaw might help you with, what it is good for or how you benefit from it and write it down.
- You will find that everything has a function. Write it down for yourself and notice how it makes you feel.

Or you can **practise speaking to yourself in a loving way**.
- say 3 kind words a day to your reflection in a mirror.
- Write a loving message on a piece of paper and stick it somewhere where you can see it several times a day.
- Write down at least one thing a day that you are grateful for in your life.

Both strategies - gratitude and reframing - can have a huge impact on your self-acceptance.

**Want more?**
In the Dearest app you will find content on various relationship topics. Developed by our psychologists, **for you.**

###### The Unconditional Self Acceptance Questionnaire (USAQ) has been developed by David A. F. Haaga & John M. 
###### Reference: Chamberlain, J. M., & Haaga, D. A. F. (2001).  Unconditional self-acceptance and psychological health.  Journal of Rational-Emotive & Cognitive-Behavior Therapy, 19, 163-176.

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Quiz: Do you accept your self?