SUD Scale Log

SUD stands for Subjective Units of Distress — a simple 0–10 read on how much distress you feel. Tracking it over time makes progress visible, even on days it doesn’t feel like it.

What’s the situation or memory you’re rating?

Before (this week / this session) — what was the distress like?

After — what shifted, if anything?

Anything you want to remember about this week’s tracking?

A moment of reflection

Looking back over your recent numbers — what do you notice about the direction of travel?

Your distress right now (0 = calm, 10 = worst it’s been):

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This is a self-reflection tool for nervous-system support — not a diagnosis or a substitute for therapy. If you feel overwhelmed, pause and reach out to your therapist or a crisis line.

Rewire EMDR · Reflective practice for nervous-system support