Emotional Wellness

SUDS Distress Scale

Rate your current level of distress on the Subjective Units of Distress Scale (0–100). A simple, validated tool used in therapy to measure how you feel right now.

Takes under 1 minute Single rating scale Confidential & free Used in EMDR & Exposure Therapy

How much distress are you feeling right now?

Move the slider to a number that best matches your current level of distress or discomfort.

50
Moderate Distress
Noticeable discomfort — but you're still able to manage it.
0
Calm 25
Mild 50
Moderate 75
Severe 100
Worst

How to Use the SUDS Scale

There are no right or wrong answers. A SUDS rating is personal to you. Use these anchors as a guide:

0
Completely calm. No distress at all.
25
Mild discomfort. Noticeable, but not interfering.
50
Moderate distress. Uncomfortable, but manageable.
75
Severe distress. Interfering with focus or calm.
100
The worst distress you can imagine.

Your SUDS Score: 50

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If your distress is at 80–100 or you're having thoughts of harming yourself: Please reach out for support right now. Call a crisis helpline or a mental health professional. You are not alone — help is available 24/7.
Disclaimer: The SUDS (Subjective Units of Distress Scale) is a therapeutic tool for self-awareness, not a diagnostic assessment. It is not a substitute for professional mental health evaluation. If you're experiencing significant distress, please consult a qualified mental health professional.

Want Help Working Through Your Distress?

Our therapists use evidence-based approaches — including EMDR, transpersonal therapy, and mindfulness — to help you regulate distress and find calm.

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