Feelings & Sensations Scale

, then three sizes:

• Low: A whisper. Easy to miss.
• Medium: Taking up space. You notice it.
• High: Loud. Hard to think past it.

· fear · worry

• Low: uneasy · unsettled · on edge. Restless, fidgety, faint flutter in the belly
• Medium: worried · nervous · anxious. Tight chest, racing thoughts, can't settle
• High: panicked · terrified · dread. Pounding heart, shallow breath, shaking, urge to run

· anger · injustice

• Low: annoyed · bothered · impatient. Jaw tightens, short sighs, eye rolls
• Medium: frustrated · irritated · resentful. Hot face, tense shoulders, louder voice
• High: furious · enraged · explosive. Heat surging, clenched fists, words come out fast

· sensory · too much

• Low: crowded · a bit much. Sounds, lights or tags start to bother you
• Medium: overloaded · frazzled · overstimulated. Everything too loud or bright, hard to think
• High: flooded · near meltdown. Can't process words, need to get out now

· loss · longing

• Low: low · blah · disappointed. Slower, quieter, less energy
• Medium: sad · hurt · lonely. Heavy limbs, lump in the throat, teary
• High: grief-stricken · devastated. Crying hard, aching chest, hard to move

· shame · rejection sensitivity

• Low: self-conscious · awkward. Warm cheeks, wanting to look away
• Medium: embarrassed · left out · not enough. Stomach drops, replaying it, want to hide
• High: ashamed · humiliated · crushed. Burning, collapsing inside, sure everyone is upset with you

· numb · disconnected

• Low: spacey · flat · foggy. Zoning out, hunger and thirst go quiet
• Medium: numb · checked out · distant. Slow, heavy, words hard to find
• High: shut down · frozen · far away. Can't move or speak, world feels unreal

· energy · burnout

• Low: low battery · tired. Yawning, slower to start things
• Medium: depleted · worn out. Heavy eyes, irritable, everything takes effort
• High: burned out · empty. Basic care feels impossible, skills stop working

· safe · settled

• Low: okay · steady. Even breath, nothing pulling at you
• Medium: relaxed · settled · safe. Loose shoulders, soft belly, slow breath
• High: peaceful · deeply at ease. Heavy in a good way, sleepy, fully present

· happy · excited

• Low: content · pleased. Small smile, body feels light
• Medium: happy · excited · playful. Warmth, bounce, happy stims
• High: elated · giddy · buzzing. Can't sit still, loud laughter, racing energy

· curiosity · focus

• Low: curious · open. Leaning in, eyes drawn to it
• Medium: engaged · absorbed. Time moves fast, focus feels easy
• High: hyperfocused · locked in. Lose track of time, miss hunger and bathroom cues

You can feel two families at once, like excited and anxious before a trip.

Pick the sensation that fits, then look across the row. Page 2 can help.

Feelings carry information. The goal is noticing, not fixing or judging.

• Low: slight pressure, tired eyes
• Medium: tension headache, hot or flushed face
• High: pounding head, face burning, blurry vision

• Low: dry mouth, quieter voice
• Medium: lump in the throat, voice tight or shaky
• High: can't get words out, or voice gets very loud

• Low: breath a little shallow or held
• Medium: tight chest, faster heartbeat
• High: heart pounding, can't catch your breath

• Low: faint flutter or knot
• Medium: churning, queasy, appetite gone
• High: nausea, cramping, urgent bathroom need

• Low: fidgety fingers, a bit stiff
• Medium: clenched jaw, raised shoulders, restless legs
• High: shaking, fists, body rigid or limp

• Low: a little warm or chilly
• Medium: sweaty palms, clothes start to feel scratchy
• High: hot flash or icy cold, any touch feels like too much

• Low: noises a bit sharper, focus drifting
• Medium: lights and sound too much, hard to follow talk
• High: tunnel vision, words stop making sense

• Low: a little wired, or a little slow
• Medium: pacing and bouncing, or heavy and sluggish
• High: can't stop moving, or can't move at all

of autistic people show alexithymia, trouble identifying and describing feelings, compared with about 5% of others in the same studies.

, the sense of what is happening inside your body, can be quieter, louder or delayed in autism and ADHD. That is why a feeling may show up as a headache, a stomachache or sudden exhaustion first.

Hunger, thirst, pain, needing the bathroom and being too hot or cold can feel like irritation or anxiety. Check basic needs too.