Worksheet: When One Word Sends You Spiraling: Your RSD Response Kit

Map your triggers, design body-based interrupts, and write your reality-check scripts for the moments when your brain is lying to you.

The strategies in this week’s newsletter make sense when you’re reading them. They stop making sense at 2:43 PM when your coworker just replied “k” and your chest is tight and you’re convinced you’re about to get fired. That’s when you need the work already done for you.

This worksheet walks you through building your personal RSD response kit before you need it. You’re creating an evidence audit template, scripting your reality-check messages, and mapping your trigger patterns so you know exactly what to grab when the spiral starts.

This worksheet goes along with our post on rejection sensitivity dysphoria.