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Red zone, blue zone
Rate your distress first. It tells you which kind of skill to reach for.
Rate it (SUDs)
Subjective Units of Distress: how intense the emotion is right now, from 0 (none) to 100 (the worst you’ve ever felt). Settle uses 0–10 to keep it quick.
Red zone — overwhelming
Use acceptance skills: Distress Tolerance and Mindfulness. TIPP, STOP, breathing, self-soothe, ACCEPTS, IMPROVE. The goal is to get through, not to solve.
Blue zone — present but manageable
Use change skills: Emotion Regulation and Interpersonal Effectiveness. Check the Facts, Opposite Action, Problem Solving, DEAR MAN.
Track what works
Rating before and after a skill shows you which skills actually help you, in which situations.