After seeing this Mental Health Pain Scale a while ago, I realized that it doesn't really work well for people whose mental wellness changes frequently (ex: people with BPD or C-PTSD, addicts), and very extremely. So, I made some tweaks for myself, and hopefully it can help others:
Here's a version with a table :) Emotional Distress Scale
0 - I feel great! This is the best I’ve felt in a long time!
1 - I’m feeling really good! There’s no distress to address.
2 - I’m feeling good. If I start feeling bothered, I can be easily distracted or cheered up.
3 - I’m okay, but there are some things bothering me. I can easily cope with them, though.
4 - I could be better. There are a few things distressing me right now. It’s not exactly easy to deal with, but I still have the skills to get through it.
5 - I’m not okay. It’s getting harder to do the things I want to do, but I can do them. My coping skills aren’t working as well anymore, but enough of them work to get me through the day. I need some support.
6 - I’m feeling bad, and it’s very hard to do the things I need or want to do. Most of my coping skills aren’t effective right now, and it’s taking a lot of energy to stay stable. I need help.
7 - I’m feeling awful. It’s hard to focus on anything but my emotions, and/or I’m avoiding things that distress me. I can’t do much but try to take care of myself, which is already hard in itself. I’m running low on, or have run out of, effective coping skills. I need a lot of help right now.
8 - I’m feeling awful, and I can’t escape it anymore. How I feel is affecting every part of my day, and I’m reaching the point where I can’t function. It’s hard to sleep, eat, socialize, etc. I need help before I can’t handle anything.
9 - This is approaching the worst I could feel. I can’t function anymore. My emotions have totally consumed me. I may be a danger to myself or others, or I may be neglecting myself. I need urgent help.
10 - This is the worst I’ve felt ever/since [last time]. I can’t care for myself at all. My emotions are so intense, I’m at imminent risk of dangerously acting on them. I need crisis support immediately.
11 - I have acted on my emotions and hurt myself or someone else. Everything else in my life is impossible to comprehend. I need medical care and/or crisis support immediately.
Note that this doesn't really work well if your positive states end up being unhealthy (ex: mania, idealization, etc.), so it's geared towards negative emotions. This is also meant to be about how you feel NOW. The other scale works best for viewing your overall state.
