The RSD Episode Tracker: Tracking Rejection Sensitivity Dysphoria for ADHD and AuDHD Adults. (The RSD Library, Band 3) - Softcover

Inhaltsangabe

If every small sting feels like a verdict, this tracker was built for you.

Rejection sensitivity dysphoria can turn a two-line email into six hours of rumination. An unread text lands like a slap. A neutral face across the table becomes evidence of something catastrophic. For many ADHD and AuDHD adults, this pattern is not an overreaction. It is nervous system wiring, and until you can see it clearly, it runs the show.

Ninety single-page episode logs. Real data. Finally visible.

The RSD Episode Tracker gives you a structured place to log every episode as it happens: the trigger, the first thought that hit, where you felt it in the body, the intensity, how long until you returned to baseline, the interventions you tried, and what actually helped. Ninety single-page logs. One page per episode. No journaling pressure. No five-star rating of your feelings. Just the data your nervous system has been generating for years, finally on paper where you can study it.

Pattern Check spreads that turn chaos into insight.

After every fifteenth episode, a two-page Pattern Check spread asks you to step back and notice. Which triggers repeated? Which people or times of day hit hardest? Which interventions actually worked across multiple episodes, and which ones only felt productive? This is where a scattered collection of hard afternoons becomes a readable map of your nervous system.

A library of de-escalation scripts for the moments your words are gone.

The final section contains six fill-in-the-blank scripts for the most common RSD triggers: work feedback that lands wrong, a partner going silent, an unread text, the fear that you said the wrong thing, the missed invitation, the mid-conversation tone shift. When the thinking brain has gone offline, the scripts are scaffolding you can follow.

Designed for ADHD, autistic, and AuDHD adults. Neurodiversity-affirming throughout.

This is not a self-help program with homework and weekly goals. There is no demand here to fix yourself, no verdict on whether you are doing recovery correctly, and no therapy buzzwords. Just a clean, structured tracker built for people who understand the specific intensity of rejection sensitivity from the inside.

Open to the first log when you are ready. The first episode does not have to be a big one. Sometimes the most useful entries are the quiet ones you would have otherwise dismissed.

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