RSD P8
This excerpt from Heather Lowry’s ADHD Rejection Sensitive Dysphoria (RSD) Toolkit provides practical “reach‑out” scripts that people with RSD can send to trusted others to obtain reassurance and interrupt spiraling thoughts. Six common triggering scenarios are presented—receiving a “we need to talk” message, brief feedback from a boss or client, a friend canceling plans, being left on “read” in a group chat, perceiving an off‑tone message, and getting no response to a question in a meeting. For each scenario the sheet lists the typical catastrophic spiral thought and a concise, low‑pressure script to ask for reassurance. The toolkit explains that self‑talk can break the amygdala’s danger loop, and that reaching out for co‑regulation lets the individual borrow another person’s steadiness until their nervous system calms. The content is intended as a quick‑reference guide for individuals with ADHD‑related RSD to use in real‑time interpersonal situations.
Topics
Reach‑Out Scripts: Quick‑Reference Tool for RSD
A collection of concise, low‑pressure messages designed to solicit reassurance from trusted contacts during RSD spirals.
Scenario 1 – Pre‑emptive Reassurance for “We Need to Talk” Alerts
Identifies the spiral thought “Something bad is about to happen” and provides a script: “I’m in an RSD spiral — could you remind me that everything’s okay?”
Scenario 2 – Post‑Feedback Reassurance from Boss or Client
Addresses the spiral thought “They’re unhappy with me” with the script: “Nothing urgent, but I could use some reassurance that we’re still on the same page.”
Scenario 3 – Coping with Cancelled Plans
Targets the spiral thought “They’re pulling away from me” and offers the script: “Can I check something with you so I don’t spiral? I know I might be overthinking.”
Scenario 4 – Managing Being Left on “Read” in Group Chats
Counters the spiral thought “They’re ignoring me on purpose” with the script: “Hey, just checking in — no rush, but can you let me know when you get a chance? I don’t want my brain to run away with this.”
Scenario 5 – Addressing Perceived Off‑Tone Messages
Challenges the spiral thought “They’re upset with me” using the script: “Your last message felt different to me — can you reassure me that everything’s okay? My brain likes to fill in the blanks with worst‑case scenarios.”
Scenario 6 – Follow‑up After No Response in Meetings
Mitigates the spiral thought “They think my idea is stupid” with the script: “Hey, circling back on my question from earlier — just wanted to make sure I didn’t say something off‑base.”
Neurobiological Rationale: Self‑Talk and Amygdala Loop
Explains how self‑talk interrupts the amygdala’s danger response, providing a calmer narrative to halt catastrophic spirals.