Distress scale
A rating of your state from 0 to 10, with a description of what each level means for you specifically.
What it’s for
»I feel bad« doesn’t say whether it’s a three or a nine. The scale makes your state comparable over time and makes conversations with people close to you easier.
How to build it
- Describe what 0–2 looks like for you: what you can still manage, how you sleep.
- Then 3–5, 6–8 and 9–10.
- For each level, write one measure that still works there.
- Mark the level at which you call for help.
How to use it
Give yourself a number once a day. Give a copy to those close to you — they understand »I’m at a seven« better than a long explanation.
See also
Decision matrix
A simple table that turns going round in circles into a visible comparison — including the cost of not deciding.
Map of your support network
A drawn overview of the people around you and what each is really available for.
Sleep diary
A simple table that records, for two weeks, when you go to bed, when you fall asleep and how you slept.
