The SUDs Scale

The SUDS Scale Worksheet helps people build awareness of their distress levels by learning to recognise the physical, emotional, and behavioural signs of escalating stress.

Based on the Subjective Units of Distress Scale (SUDS), this practical worksheet guides users to map out what distress feels like at each level, from calm through to overwhelmed, making it easier to identify early warning signs and communicate distress clearly to themselves, their supports, or their therapists.

Designed for use in therapy, recovery work, or everyday emotional regulation, this resource encourages people to develop a more detailed emotional vocabulary and greater insight into their own nervous system responses. By understanding the difference between a “3” and an “8”, users can begin responding earlier, before distress reaches a crisis point.

Perfect for:

• Anxiety and panic management
• Trauma and PTSD recovery
• Emotion regulation work
• DBT and distress tolerance skills
• Therapy homework and self-reflection
• Building emotional awareness and communication skills

This printable worksheet is simple, practical, and suitable for both clinicians and individuals wanting to better understand and track distress over time.

Developed by Dr Al Griskaitis and Jessica O'Garr for The Psych Collective