by Sam Hillview-Close*
When you're in the middle of stress, anxiety, or overwhelm, understanding how you feel can be like trying to measure a thunderstorm with a teaspoon. That is, until you discover one of the most useful tools in therapy – and no, it doesn’t involve complicated breathing apps, Sanskrit mantras, or selling everything to live in a yurt (tempting, sure, but maybe not today).
It’s as simple as asking yourself: “Where am I on the SUDS scale right now?”
So… What Are SUDS?
Yep - SUDS. And no, we’re not talking about soap bubbles, despite the remedial powers of a long soak. SUDS stands for Subjective Units of Distress Scale – a fancy way of rating how overwhelmed you feel, from 0 (Zen Master calm) to 10 (DEFCON 1 meltdown). It’s deceptively simple, but many people find it incredibly effective.
The “subjective” bit is key. It’s based on your personal experience – no one else’s. Think of it as your own private weather radar for your nervous system. What feels like a 7 to someone else might feel like a 4 to you – and that’s perfectly okay. It’s your scale, your storm.
Why Monitoring SUDS Matters
1. It can build emotional literacy
Many people are so used to powering through that they don’t notice distress until they snap at someone or find themselves crying in a supermarket aisle. SUDS can help you catch the tension before it explodes.
2. It can make invisible stress visible.
You might say you feel “fine” but if you rate yourself at a 6 your body is telling you something. Better to listen early than crash later.
3. It can create an Early Warning System.
You can spot the stress leaks before they burst a pipe.
4. It can establish a common language for communication.
Telling a friend or partner “I’m at a 7.5” often lands better than a rambling monologue of doom. It’s short, clear, and invites support.
5. It can help track your progress.
In therapy or everyday life, keeping tabs on your SUDS scores shows how your reactions shift over time. That fear that once hit a 9 might now only register a 4.
6. It can flag tipping points.
If you’re regularly hitting high levels (e.g. 8 to 9), it can be a sign you may need to take active steps before burnout, shutdown or panic takes over.
How to Use the SUDS Scale
1. Pause and check in.
Ask yourself, “How distressed am I right now?” and give it a score out of 10. Don’t overthink it – your gut instinct is usually right.
2. Track it over time.
Make a few notes when you check in. It could be a few times a day or just when you’re feeling off. This can help to build your awareness of what triggers you – and what calms you down.
3. Look for patterns.
Does your SUDS creep up before meetings? During family dinners? While wrestling with that supermarket trolley that has a mind of its own? Does it drop after a walk, a chat, or quiet time alone? These patterns help you plan ahead – or recover more smoothly.
A Potential Game Plan at Each SUDS Zone
Develop your own game plan for each SUDS zone – what works best for you. It may look something like the following:
| Zone | What It Can Mean | What You Can Do |
|---|---|---|
| 🟢 0–4 | Low Distress - prevention zone | Maintain routines, get decent sleep, eat well, exercise, and give yourself a quiet, smug little pat on the back. |
| 🟡 4–6 | Moderate Distress - early intervention zone | Try grounding (like box breathing), listen to music, stretch, take breaks, reduce stimulation, and let someone know you're feeling overwhelmed instead of pretending you’re fine. |
| 🔴 6–8 | High Alert - danger zone | Remove yourself from potential stressors, splash cold water or press the frozen peas on your face (yes, really), take a brisk walk, and remind yourself: This is a spike, not a forever. |
| ⚫ 8–10 | System Overload – survival mode. | Focus on safety. Reduce stimulation, avoid big decisions, rest. Afterward, reflect gently – no judgement, just understanding and care. |
A SUDS-Friendly Mindset
- No shame. A high number doesn’t mean you’ve failed. It’s information – a message from your nervous system.
- It’s not a race to zero. Some days you’ll hover at 5. That’s okay. The goal is not to eliminate distress, but to manage it kindly.
- Use it in conversation. Saying “I’m at a 7 right now” can be more helpful than trying to explain complex feelings, especially if you’re neurodivergent and words can get tangled.
A Better Way to Read the Forecast
SUDS won’t solve everything, but when the emotional weather turns stormy, it can give you that blinking “You are here” dot on the map. You still have to find your way out of the fog – but knowing where you’re standing can help you to choose the right trail.
So next time you feel the thunder rumbling, give your number a whirl. You might just find the forecast a little easier to navigate.
* Sam Hillview-Close is a former business executive, public health administrator, Board member, writer and blogger. Sam is also a proud neurodivergent individual.
| If this blog resonates with you and you want to talk to someone, feel welcome to contact us at Inner Calm Clinical Psychology. Remember you don't have to face it alone. When you're ready, we're here to help. |
