RSD first aid kit

For the moment your brain decides everyone hates you.

You know the feeling.

You sent the text. You re-read it 8 times. Now you’re convinced you sounded rude, needy, annoying. Your chest is tight. You want to delete everything. Apologize for existing.

That’s not you being dramatic. That’s Rejection Sensitivity Dysphoria. And when you’re in it, logic doesn’t help.

The RSD First Aid Kit is what you open IN the spiral.

Not therapy. Not a 200-page workbook you’ll never finish. Just in-the-moment tools that actually work when your nervous system is on fire.

Created for ADHD & neurodivergent brains who feel rejection deeply.

This is for you if: • A delayed reply sends you into a shame spiral • You over-analyze tone and convince yourself you’ve ruined everything • You say sorry constantly, even when you did nothing wrong • You need to know what to DO when the wave hits, not just why it happens Inside your kit (instant download):

1. SOS 60-Second Pause Card

Your emergency brake. 4 steps to stop you from sending the 3rd text or deleting the message entirely.

2. The Viral Flowchart: “Did they actually hate me or am I spiraling?”

My most-requested tool. Follow the branches to figure out what’s fact, what’s your brain filling in gaps, and what to do next. (Includes signs you’re spiraling + grounding options)

3. The Reality-Check Worksheet

A gentle brain dump that takes you from “they hate me” to “what’s a more neutral explanation?” Printable + fillable, so you can use it on your phone at 11pm.

4. Scripts for Texts You Think Sound Mad

15 copy-paste scripts for the 5 worst RSD moments:

• When you think you’re being annoying • When you need reassurance without over-apologizing • When they didn’t reply and you’re spiraling • When you need to clarify your tone • When you need space while dysregulated

Each comes in 3 tones: Soft, Direct, Light & Funny. No more drafting for 45 minutes.

5. Self-Soothing Voice Note Scripts (5)

Record these in YOUR own voice. Why? Hearing your own calm voice regulates you 10x faster than reading words. I wrote them, you speak them:

• The Come-Down • You’re Not A Burden • The Reply Will Come • You Are Safe To Exist • After The Spiral

6. Comfort Menu & Aftercare Plan

What to do after the wave so you don’t sit in shame.

What makes this different?

I didn’t make another “love yourself” workbook. I made what I actually reach for when my ADHD brain is convinced I’ve ruined a friendship over a full stop.

It’s soft, visual, low-text, and designed for a brain that can’t process a wall of text when dysregulated. Cream & sage, big fonts, lots of space. You can use one card and put it away.

You’ll walk away with:

A plan for the exact moment RSD hits. Less 2am apology paragraphs. More “oh, this is that RSD thing, I know what to do.”

Format: Instant digital download - 3 PDFs + 1 high-res PNG flowchart. A4 + US Letter. Works on phone, tablet, or printed.

£12.99 introductory price... for the tool you’ll use 100 times.

You are not too much. Your brain just feels things big. Let’s give it a first aid kit.

Disclaimer: This kit is an educational self-support tool created by a fellow neurodivergent human. It is not therapy, counselling, diagnosis, or medical advice. If you ever feel unsafe, please contact your local support line - UK: Samaritans 116 123.