This article is part of the EFT 102: How to do EFT, the basics series.

In step 2 and step 4 of the basic recipe of Emotional Freedom Technique (EFT) we are asked to rate the level of intensity.  For this we use the Subjective Unit of Distress.  Generally this is a ratting of intensity from 0 to 10 (with 0 being no intensity and 10 the highest known amount).  Some practitioners will use a 1 to 7 scale, a 0 to 100 scale, or some other convention.

There are few things to keep in mind when using a SUD scale.

First, the most important word is "subjective".  This is not a precise calculation.  It is not like measuring how much something weights.  It is a guess that is relative to your experience.  Imagine we both have a headache.  The level of physical pain might be the same, but since I have a much lower pain tolerance than you, I might call it an 8 and you only rate it a 6.

What is important, when getting the SUDs level, is we are creating a benchmark to determine progress.  If you gave your headache a 6, then after a round of tapping it is half as intense as before, you would now give it a 3.  This is useful because it shows we are making progress.  The SUDs level is only a guide to tell us what the next course of action is.

One of my favorite responses ever to the "How intense is this feeling of fear 0 to 10?" was when my client said, "52!"  What this told me was this is a big deal; keep working.

Second, don't get too wrapped up getting the number exactly right.  At first it is going to be very weird to judge how sad you are 0 to 10.  If you are struggling, think of it these terms: 0 is feeling no sadness at all and 10 is the saddest you have ever felt in your life.  On that scale where is your level of sadness right now.  

When in doubt, just guess.  After doing a round of tapping, check to see if it is more or less.  Remember, our first number is just benchmark to see if we are making progress.

Finally, there are going to be times when you are not going to be able to come up with a number at all.  This is especially true when working with kids.  Rating anger 0 to 10 is far too abstract for them to handle.  In these cases I have them show me with their hands, like they were showing me how big a fish is, how much fear they are feeling.  I say, "Do you have this much fear?" holding my hands all the way apart, "this much?" holding my hands 18 inches apart, "or this much?" holding my hands a few inches apart.  They can usually do this.

If you are struggling to give a number to your intensity, ask yourself, "How big is this feeling?"  Is it the size of a beach ball, a loaf of bread, a minivan, or a golf ball?  There are no right or wrong answers.  You are just looking for a benchmark.  If your mind gives you some off the wall answer, trust it and start tapping.