08/28/2025
At Keyhole Counseling & Wellness, many of us use something called the SUDS Scale — Subjective Units of Distress. It’s a simple tool that helps put feelings into words and numbers.
Think of it as a way to measure your inner experience on a scale from 1 to 100:
1–10 = calm, minimal distress
40–60 = moderate stress — noticeable but still manageable
90–100 = the most distress you can imagine
---
🌙 Why It’s Helpful
Emotions can be slippery and hard to name. We may say “I’m fine” when we’re really at a 70, or we might struggle to explain what “overwhelmed” feels like. SUDS gives us a shared language — simple, fast, and effective.
In therapy: I can track your progress in real time. If we begin processing a memory at an 85 and it drops to a 25 by the end, we both know something has shifted.
Between partners: Instead of vague words like “upset” or “stressed,” you can say, “I’m at a 60 right now.” That gives clarity and invites compassion.
With children: Kids often struggle to explain feelings. Asking “What number are you at?” makes emotions more concrete and easier to share.
---
🌱 Building Connection
SUDS isn’t about judgment — it’s about connection and awareness. It helps you tune into your own emotions and communicate them in a way others can understand. Over time, it builds trust, empathy, and a sense of safety — whether in the therapy room, at home, or in relationships.
---
✨ At Keyhole, we use tools like SUDS because they make the invisible visible. They give us a bridge between your inner world and the outside world, so you feel seen, heard, and supported.
