Ahhhhh, the 5 point scale. The 5 point scale has been a good friend of mine throughout my time as a therapist.
1 - A one on the 5 point scale indicates that we are doing good! We don’t have anything stressing us out and we are able to function in our everyday living. In figuring out what a 1 looks like for you, I want you to consider what types of things make you happy and how others can tell that you are happy. Are you smiling? Are you laughing? Are you more social or are you content with being alone? After you have identified what you look like at a 1, think about how you FEEL. Happiness, joy, relaxed, content, stress free. These are all emotions that we feel at a 1 on the 5 point scale. I would also encourage you to think about who you are with and where you are at when you are at a 1 on the 5 point scale. Are you with friends, family? At school, work, or home? Think about it - and then write it down!
2 - A two on the 5 point scale indicates that there may be something small bothering us, but for the most part, we can deal with it. At this point, I like to focus on the fact that we can still function normally even if we are annoyed with something or bothered by someone/something. At a 2, we can recognize that we are annoyed, but are still doing fine. This may include having someone near you clicking a pen or feeling a little overwhelmed with homework. There may be some negative thoughts, but at this point our body has not changed or has not been impacted by the stress.
3 - At a 3 on the 5 point scale, we are definitely becoming uncomfortable with whichever negative emotion we are experiencing. At this point, I ask that you focus on what your body is telling you. Do you feel yourself becoming warm? Are you beginning to pace, clenching your fists, or making facial expressions? Some people notice that they may begin to fidget or bounce their legs. I want you to think about what you do when you are STARTING to feel uncomfortable or upset. Please focus on what is happening right away. This can include negative thoughts or negative self-talk “I’m so stupid”, “everyone else seems to get it right”, or “I’m ugly” are some beautiful examples of some really ugly talk. At this point, also notice your breathing and heartbeat.
4 - Oops. If we get to a 4, then we are IN that negative emotion. That can include sadness, anxiety, anger, hopelessness, worthlessness, nervous, worried, etc. At this point on the 5 point scale what do you look like? Are you crying, yelling, running away from someone, slamming doors, throwing things, wanting to fight? What is your self-talk like? Thoughts others would be better off without you? Be honest with yourself because the 5 point scale matters and if we can get an accurate look at what you experience, you will be better able to handle it.
5 - Yikes. We made it to a 5. A 5 on the 5 point scale is the WORST IT HAS EVER BEEN. This will look different for everybody. At this point, our functioning is pretty poor and we are not in a clear thinking space (typically). Remember what we were feeling at a 4 on the 5 point scale? Well, at this point, it has been amplified. What do you look like at a 5? Swearing, yelling, hitting, pushing, self harm? Suicidal thoughts or maybe even a suicide attempt? I know that it is hard, but at this point, it is important that the individual can at least identify what their rock bottom has been. There is no 6 on the 5 point scale so this is it.
Now looking at that 5 point scale, where do you think would be the best spot to start using coping skills?? If you answered 3, you are correct! At a 2 on the 5 point scale, you are still functioning fine and so there is no need to implement coping skills and at a 4 on the 5 point scale we are too late. We want to focus on resolving the issue once we experience the beginning of our discomfort. Coping skills are again specific to the individual, but here are some examples of things to try: going for a walk, deep breathing, getting a drink of water, talking with a support person, spending time with a pet, stretching/yoga, exercise, go outside and breathe in some fresh air, journal, draw/color, play an instrument, listen to music, drink some tea, read a book, bake something or make a healthy snack!
I use the 5 point scale on a daily basis and have become super familiar with what my specific scale looks like. I also know what my go-to coping skills are, but it wasn’t always that easy. Skills can seem awkward and may not work the first time - keep trying! I hope this will be helpful to you. Try to check in with yourself on the 5 point scale every hour!
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