SUDS Thermometer Materials The SUDS Thermometer
Teacher Facilitation Guide
Lesson 1 of 5
Learning Objectives
Define Subjective Units of Distress Scale (SUDS) as a tool for emotional measurement.
Calibrate personal "anchors" for the 0-100 scale using past experiences.
Understand the difference between subjective ratings and objective events.
The Hook: The Human Scale (15 mins)
Setup: Create a long line on the floor using masking tape. Mark "0" at one end and "100" at the other. Mark 10, 50, and 90 as well.
Action: Read out the following scenarios. Ask students to stand on the line where their personal "distress level" would be.
• Stubbing your big toe
• Losing your phone for 1 hour
• A surprise math pop quiz
• Your WiFi going out mid-game
• Seeing a giant spider in the shower
• Publicly tripping in the hallway
Discussion Prompt: "Look around. Why are some people at 20 while others are at 80 for the same event? This is why it's called 'Subjective'."
Materials Needed
Masking tape for floor scale
SUDS Thermometer Worksheet (1 per student)
Introductory Slide Deck
Vocabulary
Subjective: Based on personal feelings or opinions. Distress: Anxiety, fear, or discomfort. Anchor: A reference point used for comparison.
Key Talking Points
Anxiety isn't a light switch.
It's a dimmer switch. We often think we are either "anxious" or "fine," but there are actually 101 levels in between.
Numbers give us power.
It's hard to handle "I'm terrified." It's easier to handle "I'm at a 75, which means I need a specific coping skill."
SUDS CALIBRATION
Blueprint for Bravery // Unit 1.1
Name:
Date:
100 90 80 70 60 50 40 30 20 10 0
THE SCALE
Subjective Units of Distress
Instructions
To use a scale, we first need Anchors . These are specific memories or scenarios that represent a certain number for you. Think back to real things you've felt to define your scale.
90 - 100: PEAK DISTRESS
Example: The most terrified or uncomfortable you have ever been. Heart pounding, wanting to run away immediately.
50: MODERATE CHALLENGE
Example: You are definitely anxious, but you are not panicking. You feel "on edge" or butterflies in your stomach.
10 - 20: MILD ALERT
Example: A tiny bit of nerves, like waiting for a grade, but you can mostly ignore it and function normally.
0: TOTAL ZEN
Example: Completely relaxed. Sleeping, watching a favorite show, or sitting with a pet.
SUDS Thermometer Slides The SUDS Thermometer
Calibrating the Scale of Fear
The "Light Switch" Problem
We often talk about anxiety like it's a binary state:
OFF
"I'm fine."
ON
"I'm anxious."
Problem: If it's always "ON," we feel powerless to change it.
"How can you climb a wall with no handholds?"
Treating anxiety as a 0-100 scale gives us 101 different "handholds" to work with.
S.U.D.S.
S
Subjective
Based on YOUR feelings. My 50 might be your 20.
U
Units
A numerical measurement (0 to 100).
D
Distress
Fear, anxiety, worry, or physical discomfort.
Think of it like a pain scale at the doctor, but for your internal feelings.
Defining the Anchors
0: Total Zen
Completely relaxed. No trace of worry.
50: The Tipping Point
Moderate anxiety. You're nervous, but you can still talk and function.
100: Maximum Intensity
The worst distress you can imagine. Panicked.
Pro Tip
Anchors should be Specific Memories.
"Don't just say '100 is scared.' Say '100 is that time I got lost in the mall when I was 6.'"
Your Turn: Calibration
Get your SUDS Thermometer worksheet.
Identify your 0 (Zen).
Identify your 100 (Peak).
Fill in the 10, 50, and 90 anchors.
Keep it real. Use situations that actually happened to you.
The Anchor Point Materials The Anchor Point
Teacher Facilitation Guide
Lesson 2 of 5
Learning Objectives
Differentiate between vague emotional goals and specific observable actions.
Identify the '100-level' anchor for a specific hierarchy.
Apply the concept of specificity to a hypothetical persona.
The "Be Brave" Trap
If a goal is too vague (e.g., "I want to be confident"), we can't build a ladder to it. We need a 100 Anchor —the specific moment of peak distress.
VAGUE: "I'm scared of social situations."
SPECIFIC: "Ordering a meal at a restaurant where they might ask follow-up questions."
Lesson Flow
Hook: Vague vs. Specific sorting.Direct Instruction: Defining the 100 Anchor.Persona Selection: Students choose or are assigned a persona.Practice: Defining the specific '100' for their persona.
Persona Anchor Cards (Cut-outs)
Persona A: Jordan
Topic: Public Speaking
"I just hate being the center of attention. It makes my face turn red and I forget my words. I want to be able to talk in class."
Persona B: Sam
Topic: Germs/Contamination
"I'm constantly worried about getting sick from school. I wash my hands 20 times a day. I want to be able to eat in the cafeteria."
Persona C: Alex
Topic: Heights
"Even looking at a tall building makes my knees shake. I want to go on the 9th grade field trip to the mountain observation deck."
THE ANCHOR POINT
MISSION SPECIFICS // UNIT 2.1
Name:
Date:
Phase 1: Choose Your Subject
Choose one of the personas from the board or create a specific character of your own who is struggling with a fear.
Persona Name
General Fear
Phase 2: The "Be Brave" Translation
Translating a vague feeling into a specific Target Action .
Vague Goal
"I want to be brave enough to..."
Observable 100 Anchor (The Target)
Where are they? Who is there? What exactly are they doing? How long does it last?
The Specificity Audit
Check off each requirement for a valid 100-level Anchor:
Includes a specific Location
Includes a specific
The Anchor Point Slides The Anchor Point
From Vague to Actionable
UNIT 2.1
The "Be Brave" Trap
VAGUE
"I want to be confident when I talk to people."
Where are you?
Who are "people"?
How long are you talking?
Can we measure this?
The Camera Test
If I recorded you with a camera, could I see or hear your goal happening?
The Actionable Version:
"Asking a question in my 3rd period Science class in front of 25 students."
1
A Specific Place
2
A Specific Audience
3
A Specific Action
Setting the 100 Anchor
PEAK FEAR
The 100 Anchor is the ultimate challenge . It is the destination at the top of the ladder.
Persona: Social Anxiety
"Eating lunch alone in the center of the cafeteria for 20 minutes."
Persona: Heights
"Standing on the glass floor of the Willis Tower for 60 seconds."
Persona: Perfectionism
"Turning in a project with 3 intentional typos on the front page."
Choose Your Persona
Pick one of the characters provided or draft your own.
Jordan, Sam, or Alex
Use the cards on your table to define their specific 100-level challenge.
Custom Character
Design a character with a specific phobia or social anxiety to help.
Stepping Stones Materials Stepping Stones Brainstorm
Teacher Facilitation Guide
Lesson 3 of 5
Learning Objectives
Generate at least 15 unique exposure steps related to a specific fear.
Use creative variables (distance, duration, intensity, digital vs. physical) to create intermediate steps.
Practice the concept of "quantity over quality" in the initial brainstorming phase.
The Hook: The Balloon Challenge (10 mins)
Goal: Brainstorm as many ways to interact with a balloon as possible, ranging from SUDS 1 to SUDS 100.
Ideas to prompt students:
Look at it Hold it Squeeze it Pin it Static on hair Pop with needle
"Don't worry about the order yet. Just get the ideas out!"
Brainstorming Variables
Teach students to use these "knobs" to adjust difficulty:
Proximity: How close are you?Duration: How long does it last?Support: Alone vs. with a friend?Medium: Video vs. photo vs. real life?Publicity: At home vs. in a crowd?
STEPPING STONES
BRAINSTORMING WORKSHOP // UNIT 3.1
Persona:
The Brainstorm Knobs
Turn these 'knobs' to make an exposure easier or harder:
Proximity Across the room → Touching it
Support Holding a friend's hand → Alone
Duration 5 Seconds → 10 Minutes
Realism Cartoon → HD Video → Real life
The Goal (Anchor)
Copy your 100 Anchor here:
Exposure Idea List
AIM FOR 15+ IDEAS
Tip: Don't evaluate your ideas yet! Even if it seems "too easy" or "too hard," write it down. You can filter them later.
Stepping Stones Slides Stepping Stones
Brainstorming the Path to Bravery
UNIT 3.1
Rule #1: Quantity Wins
Most people stop at 3 ideas. Great Fear Architects find 15 to 20 .
Why?
The more "stepping stones" you have, the smaller the jump between them. Small jumps = High success.
BRAINSTORM MODE:
No "Bad" Ideas
Don't Judge Yourself
Don't Worry About Order
Just Keep Writing
The Adjustment Knobs
How do we turn a "100" into a "20"? We turn the knobs.
Proximity
How close am I to the thing?
Duration
How long do I stay there?
Realism
Photo? Video? Realistic Model? Real Life?
Support
Alone? With a friend? Just watching someone else?
Publicity
Privately? In a small group? In a crowd?
Example: Scared of Spiders
Low SUDS (10-30)
Look at a cartoon spider in a book.
Watch a 10sec video of a spider on mute.
Draw a picture of a spider.
Mid SUDS (40-70)
Stand 5ft away from a spider in a jar.
Touch a plastic toy spider with a pencil.
Watch a documentary about spiders.
High SUDS (80-100)
Sit at a table with a spider jar for 10 mins.
Touch a live spider with a gloved hand.
Hold a live spider in bare hands.
Your Turn: Fill the List
Use your Stepping Stones sheet to generate ideas for your persona.
15
Target Ideas
5
Mins Remaining
"Turn the knobs. Get creative!"
Building the Ladder Materials Building the Ladder
Teacher Facilitation Guide
Lesson 4 of 5
Learning Objectives
Estimate SUDS ratings for a diverse list of exposure steps.
Sequence items into a logical, incremental hierarchy (ladder).
Identify "gaps" in the ladder and create bridge steps to maintain a smooth difficulty curve.
The Hook: Scrambled Drivers (10 mins)
Distribute the "Driving Scramble" cards to small groups. Ask them to order them from "Least Scary" to "Most Scary."
• Driving at 60mph on the highway
• Sitting in the driver's seat (engine off)
• Parallel parking between two Ferraris
• Driving in a parking lot with a parent
Discussion: Why did different groups have different orders? (Subjectivity!)
The "Gap" Rule
Ideally, the jump between steps should be no more than 10-15 SUDS points .
A Bad Jump:
Step A (SUDS 30) → Step B (SUDS 70)
The Bridge:
Need a Step at SUDS 45 and 60.
BUILDING THE LADDER
LOGIC & SEQUENCING // UNIT 4.1
Persona:
Step 1: Estimate & Sort
Go back to your brainstorm list. Assign a SUDS number (0-100) to each item based on how your persona would feel. Then, pick the best 10 items to build your ladder.
SUDS
Exposure Activity Item
100
Your 100 Anchor Goal
Step 2: Mind the Gaps
Look at your sequence. Is there anywhere where the SUDS number jumps by more than 20 points? (e.g., jumping from a 40 to a 75).
Bridge Step Required?
If you have a big jump, create a "bridge" step using the knobs (Duration, Proximity, etc.) to fill the hole.
Bridge Between:
&
New Bridge Exposure Activity:
The Consistency Check
Steps go from Low (20) to High (100)
Jumps are relatively smooth
Activities are 100% Specific
Building the Ladder Slides Building the Ladder
Ordering, Ranking, and Bridging
Unit 4.1
Step 1: The SUDS Ranking
"Not all steps are created equal."
Now we take our messy brainstorm list and assign a Value to every item.
The Golden Rule:
A hierarchy should progress in small, manageable jumps (usually 10-15 points).
The Ladder Structure
100 The Ultimate Goal
80 Very Challenging
50 The Tipping Point
20 The Starting Block
Beware the "Leap of Faith"
If a jump is too big, the persona will quit before they start.
A Broken Ladder:
Step 4: Say hi to one person SUDS 30
DANGER: 40 POINT JUMP !!!
Step 5: Give a 10-minute speech SUDS 70
The Fix: Bridge Steps
Use your "Knobs" to build 2 or 3 smaller steps in between.
→ "Say hi to 5 people." (45)
→ "Ask one person a question." (55)
→ "Answer a question in class." (65)
Construction Phase
Assign SUDS numbers to your brainstorm items.
Choose the Best 10 to form a ladder.
Check for Gaps (jumps > 20 points).
Invent Bridge Steps if needed.
"Your ladder should feel like a smooth staircase, not a climbing wall."
The Exposure Blueprint Materials The Exposure Blueprint
Teacher Facilitation Guide
Lesson 5 of 5
Learning Objectives
Finalize a technical exposure protocol including duration and frequency metrics.
Conduct a professional peer review ("Building Inspection") of a hierarchy.
Revise and polish a complete therapeutic plan for a fictional persona.
Peer Review: The Building Inspector
Students switch papers. Their goal is to find "Structural Weaknesses" (unclear steps, huge gaps, or lack of duration details).
"I'm flagging Step 4 as a safety hazard because it jumps from SUDS 40 to 85. We need a bridge here."
Technical metrics
Ensure every step in the final blueprint includes:
Duration: How long? (e.g., 5 min)Frequency: How often? (e.g., 3x daily)Success Criteria: When to move up? (e.g., "When SUDS drops below 30")
EXPOSURE BLUEPRINT
FINAL TECHNICAL SPECIFICATION
Architect:
Subject:
Target Behavior (The 100 Anchor)
Baseline SUDS
100
SUDS Step Description (The Action) Duration Frequency 20 e.g. 5 min e.g. 2x daily ____ ____ ____ ____ ____ ____ ____ ____ 100 Target:
Move-Up Criteria
When should the person move from Step 4 to Step 5? Define the goal SUDS level.
Safety Precautions
What is one "Safety Behavior" they should avoid (e.g. looking at their phone during the exposure)?
BUILDING INSPECTION
Peer Review Protocol
Inspector:
Inspection Checklist
Specificity: Could a stranger perform every step exactly as written? (Check for "Vague goals").
The Exposure Blueprint Slides The Blueprint
Final Protocol & Inspection
LEVEL 05
Technical Precision
A professional exposure plan needs more than just steps. It needs Data .
"How much is enough?"
If we don't stay in the fear long enough, we don't learn that we are safe. This is called Habituation .
Duration
Minutes or repetitions per session.
Frequency
How many times per day or week?
The Building Inspection
PEER REVIEW
Structural Gaps
Are there any jumps in SUDS that feel like a "Leap of Faith"?
The Camera Test
Are the steps 100% specific? Can I see exactly what is happening?
Metric Check
Is there a time and a frequency for every single step?
Fear Architect Pitch
"As a professional Fear Architect, you must explain your blueprint to your client (partner)."
Explain why you started at SUDS 20.
Explain how you 'bridged' your biggest gap.
Defend your frequency/duration metrics.
Mastery Achieved
