Appendix E - Self-Monitoring Sheets Page 3
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5Appendix E
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The distress thermometer –
Subjective Units of Distress Scale (SUDS)
Try to get used to rating your distress, fear, anxiety or discomfort on a scale of 0-100. Imagine
you have a ‘distress thermometer’ to measure your feelings according to the following scale.
Notice how your level of distress and fear changes over time and in different situations.
100
Highest distress/fear/anxiety/discomfort that you have ever felt
90
Extremely anxious/distressed
80
Very anxious/distressed, can’t concentrate
70
Quite anxious/distressed, interfering with performance
60
50
Moderate anxiety/distress, uncomfortable but can continue to perform
40
30
Mild anxiety/distress, no interference with performance
20
Minimal anxiety/distress
10
Alert and awake, concentrating well
0
Totally relaxed
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