The Subjective Units of Distress Scale

Joseph Wolpe is credited with developing the Subjective Units of Distress Scale (SUDS) in 1969, which has become a widely recognized tool in the field of psychology.

Identifying distress levels, especially using the SUDS scale, is incredibly valuable for compassionate achievers like us. It goes beyond just acknowledging our feelings; it's a crucial step towards feeling better and achieving emotional balance. Let me explain further why this is so important:

Awareness is the First Step: The SUDS scale gives us a structured way to recognize and quantify our distress. This is essential because, as compassionate achievers, we often put others' needs before our own. We may not even realize how high our baseline distress level is because we've grown accustomed to it. The scale provides a wake-up call, making us aware of the emotional burden we carry.

Pinpointing Triggers: When we're used to operating at a higher baseline of distress, even small triggers can push us closer to overwhelm. The SUDS scale helps us pinpoint these triggers precisely. By identifying what sets off our distress, we can take proactive steps to either avoid or cope with these situations more effectively.

Progress Tracking: It's not just about acknowledging our feelings in the moment; it's also about tracking our progress over time. As compassionate achievers, we're driven to improve ourselves continuously. The SUDS scale allows us to monitor how our distress levels change as we implement coping strategies and engage in self-care. It's a tangible way to measure our personal growth.

Empowerment through Self-Regulation: Once we're aware of our distress levels and triggers, we gain the power to self-regulate our emotions. We can use the SUDS scale to check in with ourselves regularly, ensuring that we stay within a comfortable range of distress. This empowers us to navigate life's challenges with resilience and maintain our emotional well-being.

Enhanced Compassion: Lastly, as coaches for empaths, we can use the SUDS scale to foster compassion not only for others but also for ourselves. By understanding and managing our distress, we become better equipped to support those we coach. We lead by example, showing them that self-compassion and emotional regulation are essential tools on their journey to feeling better.

In summary, the SUDS scale is a powerful tool that helps us, as compassionate achievers, take control of our emotional well-being. It allows us to recognize our baseline distress, identify triggers, track progress, self-regulate, and ultimately become more effective in our roles as coaches for empaths. It's a valuable asset on our path to feeling better and helping others do the same.

*Yes, there is a typo, but it is my favorite color-coded suds.