Use the SUD scale to track progress honestly

Rate your distress 0–10 before and after each round to make changes visible and guide when to stop.

Why it works

The Subjective Units of Distress (SUD) scale turns a diffuse internal state into a trackable number, which serves two functions: it focuses attention on the specific distress rather than a general sense of being overwhelmed, and it provides feedback that builds a sense of agency ("it moved from 8 to 5"). Self-monitoring of emotional intensity during an intervention is associated with better regulation outcomes across multiple therapeutic approaches.

How to do it

1. Before beginning: "On a scale of 0 to 10, where 10 is the worst this feels, where is this right now?"
2. Note the number without judgment.
3. After each round of tapping, re-rate without thinking about it — your first number is the data.
4. Continue tapping if the SUD is above 2; stop and close the session when it reaches 0–2 or when you have reached a natural stopping point.

Evidence

SUD scales are a standard clinical tool in exposure-based therapy for tracking distress across a session. Their use in EFT is consistent with their use in prolonged exposure and other protocols; the SUD scale itself is not unique to EFT. (clinical)

SUD tracking is established clinical practice; using it within an EFT session does not speak to whether EFT specifically (vs. any other protocol using SUD-guided exposure) is the active element.

Common mistake

Re-rating with the goal of reporting improvement rather than tracking honestly. The SUD is data, not performance — an honest high number after a round is more useful than a dishonest low one.