SUDS Scale Worksheet Overview
The Subjective Units of Distress Scale (SUDS) is a simple way to rate how upset or anxious you feel, from 0 to 100. Psychiatrist Joseph Wolpe and psychologist Arnold Lazarus introduced it in the 1960s for behavior therapy, and it is often used today in exposure therapy.
This worksheet explains what each level on the scale means and helps you link each one to a moment from your own life. It also gives you a log to track your ratings before and after you use a coping skill.
In this worksheet, we’ll:
- Explain the SUDS scale and what each level from 0 to 100 means
- Help you notice how distress shows up in your body and behavior
- Provide space to write a personal anchor for each level
- Give you a log to track your ratings before and after a coping skill or exposure step
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Wolpe, J., & Lazarus, A. A. (1966). Behavior Therapy Techniques: A Guide to the Treatment of Neuroses. Pergamon Press.
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Wolpe, J. (1969). The Practice of Behavior Therapy. Pergamon Press.
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