Subjective Units of Distress Scale (SUDS) | Emotional Regulation & Self-Tracking Tool

Introducing the Subjective Units of Distress Scale (SUDS) – a simple yet powerful self-assessment tool designed to help individuals, therapists, and educators monitor and manage emotional or physical distress. This printable tool allows users to rate their discomfort on a scale from 0 (no distress) to 10 (extreme distress), making it easier to track emotional states, recognize triggers, and evaluate progress over time.

Whether you’re managing anxiety, stress, panic attacks, or emotional overwhelm, the SUDS tool offers an easy way to externalize your inner experience and gain better insight into your emotional landscape. It’s a must-have resource for therapy sessions, mindfulness practices, or personal reflection.

What You’ll Get:

✔ Printable SUDS chart (0–10 scale) in A4 & US Letter

✔ Visual cues to represent distress levels (mild to severe)

✔ Space to note triggers, symptoms, or situations related to each rating

✔ Use for progress tracking in journaling, CBT, DBT, EMDR, or mindfulness practices

Benefits:

✔ Helps individuals express and identify their level of distress

✔ Supports emotional awareness and self-monitoring

✔ Ideal for therapists working with clients on emotional regulation

✔ Encourages reflection on what increases or reduces distress

✔ Easy to integrate into any therapeutic or personal growth routine

Perfect For:

• Anxiety and stress tracking

• Trauma-informed therapy

• CBT & DBT programs

• EMDR sessions

• Classroom emotional check-ins

• Personal use in daily reflection

Track, reflect, and respond more effectively to your emotions with the SUDS Scale by Printable by Disha. A valuable addition to any emotional regulation or mental wellness toolkit.