Self-Helpapedia

Powerful techniques to optimize your emotions, beliefs, and behaviors

How do you measure your progress?

The following scales help you measure your progress in work with feelings or beliefs. Essentially, you rate your progress by reading the statements on a given scale and choosing the statement that best describes how you currently feel or think. 

 

When working with emotions, you may note acceptance or resistance with the Resistance/Acceptance Scale.

When working with intense or attention-grabbing emotions, you may rate your lessening level of distress with the Subjective Units of Distress (or SUD) Scale.

 

When working with beliefs, you measure how belivable an old belief or new belief is to you in the Validity of Cognition (or VOC) Scale.

The Resistance/Acceptance Scale: measuring your acceptance of a feeling

To measure the level of resistance or acceptance when working with a feeling,  use the Acceptance/Resistance scale.  It is basically a rating scale of resistance to acceptance, ranging from "overwhelming hate" or "can't stand your feelings" to loving and fully appreciating them.

This scale is often used instead of the SUD Scale for measuring progress in emotional processing and integration work. Here goes:



10 Overwhelmingly hate/Overwhelmingly can't stand my feelings.
9   Strongly hate/ Strongly can't stand my feelings.
8   Hate my feelings/can't stand my feelings.
7   Mildly hate.
6   Very much dislike my feelings.
5   Dislike my feelings.
4   Experiencing some negativity toward my feelings.
3   Putting up with and not quite accepting my feelings.
2   Accept/have some appreciation for my feelings.
1   Love/have strong appreciation for my feelings.

Using the Scale:

When you've written down this scale, ask yourself what your various resisted feelings would feel like at each number on the Resistance/Acceptance Scale. This exercise can lead to developing acceptance/appreciation or even love/strong appreciation for a feeling. Let your unconscious do this intuitive work. Feel the resisted feeling and ask it how it would feel at each number on the scale. Start from 10 and work your way down. When you arrive at (2) and (1) you can reinforce these emotional experiences by intuitively asking your feeling these questions:


Feeling what would you feel like if I accepted and had some appreciation toward you? What would I appreciate about you? Is there anything else I would appreciate about you?

Feeling what would you feel like if I loved and strongly appreciated you? What would I strongly appreciate about you? Is there anything else I would strongly appreciate about you?


Some Tips For Doing Resistance/Acceptance Scale


Place your right palm on your heartbeat region for the duration of the exercise and do some left nasal dominance breathwork prior to doing the scale. Simply pinch your right nostril shut and breathe deeply and fully through your left nostril only for 12 inhalations and exhalations. When you've concluded this left nasal dominance breathing, then remove your finger and return to regular breathing.

Make sure you are properly hydrated prior to this exercise.

Closing your eyes can help in tuning into each emotion. Use each of your 5 senses in evoking memories or imaginal imagery to stimulate your emotional reaction. Hear what happened. See what happened. Feel what happened. Taste what happened. Smell what happened.

Fully feel your feelings and allow them to be there without attempting to get rid of them or keep them.

Have fun, Steve

The Subjective Units of Distress Scale: measuring as a feeling becomes less intense or attention grabbing

from Your Emotional Power

Here's how to measure your progress with an SUD Scale (Subjective Units of Distress). Bring your attention to any distressful emotions, feelings, or sensations you are having. When you have a good sense of the distress level, rate your distress from 0 to 10 with 0 being nothing happening and 10 being overwhelming. You don't have to be very accurate, you just want to have a rough idea about how you are progressing. You will perform another SUD Scale at the completion of each cycle of your process. This will help you see how far along you are in lowering your distress. When you get to 0, stop.


Subjective Units of Distress Scale

0   No distress at all. Feeling okay and calm.
1   Feeling little if any stress. Not quite fully calm.
2   Faint tension or mild stress.
3   Feeling slightly unpleasant or uncomfortable.
4   Growing distress or discomfort. Mildly agitated.
5   Verging on becoming very uncomfortable and distressed.
6   Very uncomfortableaffecting my attention.
7   Emotionally painfulbecoming severe.
8   The emotional pain is taking over my attention.
9   The emotional discomfort is almost unbearable.
10 The emotional pain is overwhelming me--the worst possible


Tips for doing Subjective Units of Distress scale:

      Place your right palm on your heartbeat region for the duration of the exercise and do some left nasal dominance breath work prior to doing the scale. Simply pinch your right nostril shut and breathe deeply and fully through your left nostril only for 12 inhalations and exhalations. When youve concluded this left nasal dominance breathing, then remove your finger and return to regular breathing.

     Closing your eyes can help in tuning into each emotion.

     Use each of your five senses in evoking memories or imagery to stimulate your emotional reaction. Hear what happened. See what happened. Feel what happened. Taste what happened. Smell what happened.

      Fully feel your feelings and allow them to be there without attempting to get rid of them or keep them.

The Validity of Cognition Scale: measuring how believable your old or new beliefs have become

 

In working with beliefs you want to change, you focus on either reducing the believability of what you don't want to believe or increasing the believability of what you do want to believe.  For example, if you wish to change the belief "I am unlovable" to "I am loveable", you want to reduce the believability of "I am unlovable" and increase the believability of "I am lovable".

 

Use the VOC Scale (Validity of Cognition) to check the current believability of your self-defeating or distorted belief. The original scale was originated by the EMDR people. We use a 10 point version of the scale. To use the scale properly, do an intuitive read on the belief:

The VOC Scale:

0   No belief in the belief at all.
1   Able to consider the belief's possibility.
2   Able to feel some hope the belief is true.
3   Able to relate to an experience that supports the possibility of believing the belief.
4   The belief has some grain of truth.
5   The belief begins to seem believable.
6   The belief has some partial truth.
7   The belief feels true, yet there are reservations.
8   The belief feels mostly true, but with some doubt.
9   The statement feels almost completely true.
10 The statement feels completely true--it is true beyond a doubt.


The scale can be reduced to 1-10 and just choose a number. 1 meaning you don't believe it. 10 meaning you believe it. You get a felt sense of the belief's validity and assign it a number.

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