What is the SUDS range?

The SUDS ranges from 0 to 100 and reflects your subjective level of discomfort or anxiety in a specific moment or situation.

• 0: A SUDS rating of 0 indicates no discomfort at all, completely at ease.
• 100: A SUDS rating of 100 indicates that you are very upset, the most you have ever been in your life.

Usually when people say they have a SUDS level of 100, they may be experiencing physical reactions, such as sweaty palms, heart palpitations, difficulty breathing, feelings of dizziness, and intense anxiety. So a rating of 100 is really extreme.

Why is the SUDS Subjective?

The scale is called subjective because it’s personal to you. Different people may experience the same situation but assign different SUDS ratings based on their unique life experiences and perceptions.

For example:

• If you can swim and enjoy water, being pushed into a pool might feel like a SUDS level of 0.
• If your friend doesn’t know how to swim and has a fear of drowning, the same event might feel like a SUDS level of 100.

This is why it’s important to understand your own experiences and responses.

How is the SUDS rating scale is used in therapy?

Therapists often use the SUDS scale to:

1. Identify triggers: Measuring your discomfort in specific situations helps pinpoint what causes distress.
2. Track progress: Regularly assessing your SUDS ratings during therapy can show how your anxiety decreases over time.
3. Guide exposure therapy: The scale helps ensure that exposure to challenging situations happens at a manageable level.

If you’re curious about how the SUDS scale can work for you, talk to your therapist about incorporating it into your sessions. With time and practice, you’ll likely find it a helpful companion on your path to growth and well-being.

Using SUDS with Anxiety

Anxiety can vary in intensity from moment to moment, and the SUDS scale helps capture these fluctuations. It’s especially useful in therapy because:

1. It makes anxiety measurable: Instead of saying “I feel anxious,” you can assign a number to describe the intensity.
2. It identifies triggers: By noticing when your SUDS levels rise, you can pinpoint what situations, thoughts, or environments increase your anxiety.
3. It tracks progress: Over time, you can see how your anxiety responses improve with therapy, practice, or coping strategies.
4. It helps with exposure therapy: For people with anxiety disorders or phobias, the SUDS scale can be used to create a hierarchy of fears. Starting with lower-rated situations, such as a 40, you gradually work your way up to more distressing situations, like a 90.
5. It helps with new coping skills: Your therapist may have you rate your anxiety before and after using a coping strategy, like deep breathing or grounding exercises. If your SUDS level drops from 70 to 40, it’s a sign that the strategy is effective.

FAQs About the SUDS Scale

How do I know what SUDS number to choose?

You don’t need to overthink it. The SUDS scale is based on how you feel in the moment. Consider your physical sensations, thoughts, and emotions, and pick a number that feels right.

What if my discomfort doesn’t exactly fit a number?

It’s okay to give an approximate rating. The goal isn’t precision but self-awareness. If you’re unsure, you might ask yourself: “Am I closer to calm or extreme distress?” or “Is this the most I’ve ever felt, or something less?”

Why is the scale from 0 to 100 and not something simpler, like 1 to 10?

The 0 to 100 scale offers more flexibility and nuance.  This allows you to identify subtle differences in your emotional state.

How do I use the SUDS scale outside of therapy?

You can use the SUDS scale in daily life to build self-awareness. For example, you could use SUDS before and after a stressful meeting to rate your discomfort and to notice how it changes. You could also use SUDS during relaxation exercises to observe how certain calming techniques work for you.

What if my SUDS rating never seems to go down?

Progress can be slow, and it’s common to feel stuck. Discuss your concerns with your therapist. They can help adjust your approach and celebrate small wins, even if they don’t immediately feel significant.

Can I use the SUDS scale for positive emotions?

While the SUDS scale is designed for discomfort, some people adapt it to measure positive emotions like excitement or contentment. Ask your therapist if this might work for you.