The feedback was two sentences. The spiral lasted two days.
If criticism, a shifted tone, or being left out hits you like a physical blow — and the shame, replaying, or damage-control texting takes over from there — that pattern has a name people use: rejection sensitivity. Answer ten questions and get your RSD Starter Plan, built in front of you: one first skill matched to how your spiral actually runs, a few supportive alternatives, and a small first-steps list. Shame-free, nervous-system lens, no character verdicts.
// built by the clinical team at STG Health Services — your written answers aren’t stored
Three minutes, three steps.
Answer ten questions
What sets the spiral off, what you feel first — the heat, the shame drop, the shutdown — what you usually do next, and a few safety and health questions that keep every suggestion right for you.
Watch your plan build
Your plan is written for your answers while you watch — starting with the one skill most worth trying first, and why it's first for the way your pattern runs. About thirty seconds.
Keep it three ways
On screen with a first-steps list that saves your ticks in your browser, in your inbox, and printable for the fridge or the therapist.
Skills for the ninety seconds that decide everything.
The spiral has stages — the trigger, the flood, the story, and the thing you do next that you sometimes regret. Each skill in the library targets one stage, and your plan picks the one that matches where your pattern is strongest.
01 — profileYour pattern, in plain language
Your situation reflected back without judgment — what trips the alarm, how it lands in your body, and what it has been costing you.
02 — start hereOne skill, with reasons
A named skill — the Evidence Pause, the Repair Delay, the 90-Second Body Reset, the Gentle Re-entry Plan, or the Boundary-Safe Repair — with concrete steps and why it comes first for you.
03 — also worth knowingSupportive alternatives
The runners-up matched to your answers, each named so you can go deeper when the first skill has settled in.
04 — first stepsYour list
Small, ordered, doable-this-week steps — built to make the next spiral shorter, not to promise there won't be one.
Ready when you are.
Who this is for — and who it isn't.
This is for you if…
- Feedback at work — even gentle, even fair — can wreck the rest of your day or week
- A change in someone's tone or a slow text reply starts a story you can't put down
- You over-apologize, over-explain, or fire off damage-control messages you later wish you'd slept on
- You've started avoiding things you care about — pitching ideas, dating, posting, asking — because the possible "no" costs too much
- People have called it overreacting; you know from the inside it's more like a fire alarm with a hair trigger
Start somewhere else if…
- You're looking for a diagnosis. This plan won't tell you whether you have ADHD, a mood condition, or anything else — and it won't label you with RSD either. It works on the pattern you described, not on naming it. If you want the naming question answered properly, an assessment with a clinician is the right door, and we can help with that.
- The spiral comes with urges to hurt yourself, or it has before. You deserve direct support from a person, not a form: call or text 9-8-8, any time, anywhere in Canada. The plan this tool builds is not crisis care.
- You're already working on this in therapy. Lovely — bring the plan to your clinician and fold it into what you're doing, rather than running a second program alongside.
Fair questions, straight answers.
No — and we won’t pretend otherwise. Rejection sensitive dysphoria isn’t a diagnosis in the DSM; it’s a widely used description of a real, intensely felt pattern, discussed most often alongside ADHD. That’s exactly why this tool never labels you with it — or with anything else. The plan works on the pattern you describe: what triggers it, how it floods, what you do next. The pattern responds to skills whether or not it ever gets an official name.
No. It’s a psychoeducation starter plan — emotional-regulation skills with good evidence behind them, matched to your answers. It doesn’t diagnose, treat, or replace a clinician, and it will never tell you to push into unsafe conflict or fire off the message while you’re still flooded. For the deeper work, STG’s clinical team is the next step.
Your answers are used to build your plan, then discarded — the written note you can add is never stored anywhere. If you receive a plan, we keep your first name and email so we can send it to you, plus anonymous statistics. That’s the whole list.
Your plan is assembled by AI following protocols our clinical team wrote and reviews. It runs inside firm guardrails: it never diagnoses, never touches medication advice, never frames your sensitivity as weakness or drama — and a safety check reviews every submission before a plan is built. Support beyond the plan comes from human clinicians.
Because a few situations change what’s right to suggest — medication questions belong with your prescriber, pregnancy changes what to run past your doctor, a bipolar or psychosis history means new emotion-regulation practices should involve your treating clinician, and if self-harm has ever been part of your spirals, the plan deliberately stays with the gentlest grounding and delay skills while pointing you to direct support.
The plan is free. If the pattern is bigger than a starter plan — if it’s shaping your work, relationships, or how much of your life you let yourself want — STG’s clinicians work with rejection sensitivity in the context of ADHD, anxiety, and emotion regulation. The plan tells you where that support fits when you’re ready.
Three minutes now. Ninety seconds saved when it matters.
The plan is free, the first skill is small on purpose, and nothing here will ever call it overreacting.
This tool offers self-help emotional-regulation skills — it isn’t therapy, diagnosis, or medical advice, and it will not diagnose ADHD, RSD, or any other condition. In crisis, call or text 9-8-8 (24/7, Canada-wide), or 911 in an emergency. · A service of STG Health Services Inc.