SUDS Scale Test

Fast, accurate and free online test suds tool running directly in your browser.

Secure (SSL)

Client-Side Processing

100% Free

Go to tool

Instructions

1

Enter data
Enter content, paste text or load a file from disk.
2

Click the button
The tool will immediately process your data in the browser.
3

Get the result
Copy the finished text or save the file to your device.

                                                function runTool() {

                                                  return "Result ready in 0.1s";

                                                }

Short-Term Stress Self-Rating Test (SUDS)

Assess your subjective stress level HERE AND NOW. Scale 0–100.

Scale 0–100. 0 = no stress. 100 = extreme stress. Evaluate this moment or run a multi-measurement session.

Rate this tool:

Related tools

Other tools you may find useful

Short-Term Stress Self-Rating Test (SUDS) - 0-100 measurement with comparison over time

SUDS measures your current stress level on a 0-100 scale. The add-on enables a single measurement or an entire session with multiple readings, labels, notes, automatic level interpretation and CSV export.

Start measurement or SUDS session

What makes this SUDS test unique

Two operating modes:quick 0-100 measurement orsession modewith multiple readings (before, during, after intervention).
Labels and notes:describe the context of each reading, e.g. "before presentation", "after breath 4-6".
Auto levels:none, low, moderate, high, severe based on threshold: 0-10, 11-25, 26-50, 51-75, 76-100.
Change Analysis:Δ from start and percentage change for each reading in the session.
Quick Tips:ready-made prompts, depending on the level (e.g. breathing, sensory pause, TIPP).
CSV export:you will download the session results to a spreadsheet (columns: time, label, SUDS, level).

Scale and interpretation

0–10: none or trace

Stable calm. Maintain sleep, water and exercise habits. A short body scan, 3 calm breaths.

11–25: low

Tension noticeable but under control. 1 minute of breathing 4–6, micro-break from stimuli.

26–50: Moderate

Distraction. Divide the task into 10-15 minutes, short walk, daylight 3-5 minutes.

51–75: high

Concentration is more difficult. 2–4 min of diaphragmatic breathing, "STOP" pause, reduction of stimuli.

76–100: very high

Extreme discomfort. Safety and regulation first. TIPP, cool water, SOS contact.

How to use - step by step

Quick measurement:set the value 0-100 and save. You will receive a level and short tips.
Session Mode:start a session, add readings with a label and note after each intervention (e.g. breath, pause, walk).
Comparison:check Δ from start and % change with each subsequent reading. See what actually works.
Export:download CSV for further analysis or team archive.

SUDS is a subjective scale. The greatest value comes from comparing results within your own session, not with other people.

Example uses of

Before and after a speech, conversation, exam.
Assessment of the effect of short interventions at work: breathing, pause, movement, limiting stimuli.
Day monitoring: morning, noon, afternoon – with CSV export.

Level Dependent Instructions

Low/Moderate

Breath 4-6 for 1-2 minutes. 10-15 minutes per task. Short exposure to daylight.

High / very high

Pause "STOP", TIPP, cool water 30-60 s, dim light, conversation with a support person.

FAQ

What is session mode?

You add multiple readings in quick succession. Each has a label and an optional note. You see Δ and % relative to the start and can download the CSV.

Why labels and notes?

They make it easier to compare what actually reduces SUDS: breathing, movement, pausing from the screen, talking. This allows you to build your own protocol.

Are results saved?

You can download session results to CSV. The website may record basic tool performance metrics in accordance with the privacy policy.

How often should you measure SUDS?

Before the task, after a short intervention and at the end of the session. Regularity makes it easier to assess effectiveness.

Is SUDS a diagnosis?

No. It is a tool for self-observation and assessment of changes after simple interventions.

The SUDS scale increases as stress increases. Measure, test one technique at a time, compare Δ and % within a session. This is the shortest way to find out what works.

SUDS session start Single measurement