A mental health tool that I recently learned about is noting subjective units of distress (SUDs). I’ll cover the basic idea and then help explain how and when to apply it.
What is noting subjective units of distress?
Noting subjective units of distress, is basically just rating how much distress you feel in the moment on a scale from 0 to 10. 0 being absolutely none and 8 to 10 being highly distressed. The practice is most helpful if you consciously choose to stop and take note multiple times throughout your day. A simple check in practice with yourself can be very helpful.
How SUDs check-ins can look
Last week I was on a business trip, outside my normal surroundings. The venue was lovely and in many ways could have been a vacation-like atmosphere. I am aware that being in unfamiliar places can be challenging for me, I deliberately committed to checking in with myself on a regular basis. Mid-morning, I would take a deep breath and scan my body. I’d rate my sensations. At some point during lunch I’d do the same. Some time in the afternoon, then again in the evening. Just as I went to bed would be another check point. I noticed over the days that at times I would pick up on patterns of when I was more amped up than others. I also noticed at times I was in a very different mental space than I might have anticipated – sometimes lower in terms of distress and other times higher. For the practice of noting, I just made the observation. It is important not to try to over diagnose.
When is it most helpful to note your SUDs?
I find that this tool is especially helpful in situations where I feel a bit of vulnerability. My trip last week was an example of this. It helps me to realize that my feelings of distress do ebb and flow. It also helps me to pause and take in the good when my distress is low. I am more in tune to resource myself when the distress is high. Additionally, during times when I notice I am at an 8 or 9, I know to allow myself to get through that time before trying to take on more or make any decisions. A helpful phrase I’ve learned is, “I need a break right now.”
No shaming aloud
One caution I have with this is to remind yourself that no shaming is aloud. It can be very easy to instead use this information to shame yourself. You probably know the tone of this all too well. It goes something like this. Why am I so freaked out? For goodness sakes, just calm down. You should be enjoying yourself. Look no one else is struggling like you are. I will write more in the future about dealing with this inner critic, but for now just know that the point of noting where your distress level is at is all about tuning in to yourself and resourcing yourself.
More of where I learned about this tool and some variations
I first learned about subjective units of distress (SUDs) from reading I had done about a type of therapy known as Dialectical Behavior Therapy. I’ve heard a number of variations on this. To a certain extent basic mindfulness has an element of this in that it includes paying attention to the current moment, non-judgmentally. Mel Robbins in her 5 Second Journal has a section where she has you circle how you’re feeling today on a gas gauge from depleted through energized. This is a similar concept of checking in with yourself and noting without having to make yourself wrong.
We all have times where we feel more or less distress. We do not have to look like everyone else. May I encourage you today to tune in to yourself and be on your own side.
Resources if you find your SUDs are high
We all have those times when our SUDs just hit high levels, sometimes with easily understood circumstances and sometimes seemingly for no reason. I did wanted to list some helpful resources in these times.
- Slow Down – I wrote about the Power of Slowing Down here.
- Start Writing Things Down, if needed – this not only helps you slow down, it also helps when our brain is having trouble remembering.
- Breathe Deeply – Andrew Huberman recommends the physiological sigh to lower arousal. It is simply taking 2 sips of air in, followed by an extended exhale. Doing this a few times can really help to signal to your body that you are safe.
- Say to yourself, “I feel afraid, but I am not in danger.” or “I am safe, resourced, and connected.”
- Let Go and Start Again – I wrote about this here.
- I wrote an article on 10 Things Christians Can Do When They Feel Antsy.
I pray you find these helpful, but please comment if you have questions or other suggestions.