The mechanics
Rating intensity: the 0–10 scale
SUD — Subjective Units of Distress.
By the end of this lessonGive an honest 0–10 rating and use it as your instrument.
Before you tap, ask: right now, as I think about this, how intense does it feel from 0 to 10? Zero is nothing at all. Ten is the most intense you can imagine.
Rate the feeling you have now, not the feeling you had at the time, and not how bad you think the event 'should' be. First instinct is usually the accurate one.
The rating isn't a score to improve. It's an instrument. Without a before and after number, you can't tell whether anything changed — and you can't tell when you're done.
- Rate the charge you feel now.
- Trust the first number.
- No before-number, no evidence of change.
Techniques in this lesson
Check your understanding
What is a SUD rating measuring?
Log a practice round
Rate one thing that's bothering you today, 0–10, before you do anything else.
Sources
- Church, D. (2013). Clinical EFT as an evidence-based practice. Psychology, 4(8).
- EFT Universe — The Basic Recipe (eftuniverse.com)
TapFirst is a self-reflection and wellness tool, not therapy or medical care.