Use this distress scale to help you stay more aware of how you are doing. The scale is 0 to 10, where 0 is that you feel at peace and are completely calm, and 10 is distress that is so unbearable that you cannot function. Refer to the scale, as-needed. If you find yourself rated at 4, where negative thoughts begin to impact you, consider talking to a mental health professional because it is better to get help sooner than later. Don’t allow yourself to be in a distressful state for too long. When you feel change is needed, take action and contact someone.
Seek help from a mental health professional at any time, you do not need to be in distress to get help. A professional counselor can provide services for things such as managing stress and anxiety, examining thoughts and behaviors, support you in life transitions, and teach you how to strengthen your mind.
0: Peace and complete calm
1: No real distress, but a slight feeling of unpleasantness
2: A little bit sad or “off”
3: Worried or upset
4: Upset to the point that negative thoughts begin to impact you
5: Upset and uncomfortable
6: Discomfort to the point that you feel a change is needed
7: Discomfort dominates your thoughts and you struggle not to show it
8: Panic takes hold
9: Feeling desperate, helpless, and unable to handle it
10: Unbearably upset to the point that you cannot function and may be on the verge of a breakdown
Download this rate your distress scale below.