SUDS Or Numbers in EFT Tapping

Most EFT tappers like using SUDS or what is sometimes referred to as "numbers". SUDS is a term for the Subjective Unit of Distress Scale, or how upset we could feel. We measure the level of fear, sadness, anger, guilt, stress, or any negative emotions in various situations.

You do not need to identify what the feeling exactly is; just get an idea of how intense it is. This is so that you can tell when it is gone and move onto the next step in your tapping.

If these are past or future situations, then imagine how intense you would feel if you were to think about these situations. If these are in the present moment, simply have a guess at the intensity of negative feeling you experience. Each situation you tap for has to be specific. The more specific you can be (e.g. "When visiting my friend Amy", or "the day my colleague shouted at me"), the better.

We measure the SUDS from 10 to 0, 10 being the worst, 0 being neutral or nothing. We aim to get all SUDS to 0 for complete success.

For non-practitioners, SUDS sometimes present a challenge. Typically, if you are working on yourself you may be unsure about the SUDS themselves. If this is the case, that is OK. Just rate the intensity of feeling Small, Medium, or Large. Or you can rate it Present or Absent. Simple.

If after tapping several rounds of EFT, there is no intensity, that is OK too. It probably means zero. It is not an exact science. There is no need to get yourself all worked up about "doing it right". EFT is very robust. And sometimes, instead of the numbers going down, they go up. This can be understandably scary at first. But it shows that there is a very relevant issue uncovered that lies underneath the issue being worked on. If that happens, one of the following steps can help:

Say the Setup statement with gusto, and follow it by shouting (in your mind if need be) "I DEEPLY ACCEPT MYSELF". Even if you do not really believe it, that is OK. You do not have to believe what you say for EFT to work. Then tap again and see how the numbers go this time. Drink water. EFT requires water. Get up and stretch. This helps move stagnant energy. Simply ask yourself: "If there was a specific person or specific event that this reminds me of, what would it be?" Then work on whatever comes up.

There is no need to get yourself all worked up about "doing it right". EFT is very robust. And you do not even need to use SUDS if it does not feel right to you.