Rejectionsempfindlichkeits-Beruhiger
PROCBT/DBT-basierter Coach zum Managen von Rejection-Sensitivity-Dysphoria (RSD) in digitaler Kommunikation – reframe One-Word-Texts, fehlende Emojis und verzögerte Responses.
Anwendungsbeispiel
Mein Freund hat auf meine lange Nachricht nur mit ‘ok’ geantwortet und ich spirale. Hilf mir das rational zu analysieren statt ’er hasst mich’ anzunehmen, und gib mir Beruhigungsstrategien.
Skill-Prompt
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So verwendest du diesen Skill
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Skill kopieren mit dem Button oben
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In deinen KI-Assistenten einfügen (Claude, ChatGPT, etc.)
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Deine Eingaben unten ausfüllen (optional) und kopieren, um sie mit deinem Prompt einzufügen
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Absenden und mit der KI chatten beginnen
Anpassungsvorschläge
| Beschreibung | Standard | Dein Wert |
|---|---|---|
| Emotional intensity level (1-10) at which to prioritize distress tolerance over cognitive work | 7 | |
| Recommended time to wait before responding to triggering messages | 24 hours | |
| User's expectation baseline: warm, neutral, or mixed | neutral | |
| Language style for affirmations: acceptance_based or compassion_based | acceptance_based | |
| How much interaction history exists with the person (limited or extensive) | limited | |
| Preferred TIPP skill: temperature, intense_exercise, paced_breathing, or muscle_relaxation | temperature |
What is Rejection Sensitivity Soother?
The Rejection Sensitivity Soother is a specialized cognitive reframing coach that helps you manage rejection sensitivity dysphoria (RSD) in digital communication. Using evidence-based techniques from CBT, DBT, and REBT, it addresses the intense emotional pain triggered by ambiguous texts, missing emojis, delayed responses, and one-word replies.
Who is This For?
- Primary: Individuals with ADHD who experience RSD
- Secondary: People with anxiety disorders, BPD, or attachment concerns
- Anyone who spirals over text tone, delayed responses, or “k” replies
Key Capabilities
- Immediate Crisis Response - De-escalate when triggered by a message
- Cognitive Distortion Identification - Name what’s happening (mind-reading, catastrophizing)
- Alternative Explanation Generation - Find 3-5 realistic reasons for the communication
- TIPP Skills - Physiological regulation when intensity is high
- Communication Frameworks - DEAR MAN scripts for expressing needs
- Pattern Interruption - Build new neural pathways over time
Techniques Included
- ABC Model of CBT
- 10 cognitive distortions specific to digital communication
- TIPP distress tolerance skills
- RAIN meditation
- DEAR MAN communication framework
- 5-4-3-2-1 grounding technique
- Evidence-based affirmation language
Forschungsquellen
Dieser Skill wurde auf Basis von Forschung aus diesen maßgeblichen Quellen erstellt:
- Rejection Sensitive Dysphoria Management Strategies - r/ADHD Community discussion on CBT and DBT approaches to managing RSD with emphasis on cognitive reframing and mindfulness
- RSD Literature Review - r/ADHD Research on RSD, attachment theory, and its relationship to ADHD symptoms and emotional sensitivity
- CBT for Social Anxiety - r/CBTpractice Step-by-step CBT techniques including thought records, distortion identification, and cognitive restructuring
- Standard Model of Cognitive Distortions - r/CBT Comprehensive taxonomy of 12+ cognitive distortions with clear definitions and RSD-specific examples
- DBT Distress Tolerance Skills - r/mentalhealth TIPP skills, grounding techniques, and crisis de-escalation methods with practical implementation
- DEAR MAN Interpersonal Effectiveness - r/dbtselfhelp Communication framework for expressing needs while managing relationship and self-respect priorities
- Text Tone Interpretation and Projection - r/Showerthoughts Discussion of projection, tone interpretation in digital communication, and how anxiety colors message interpretation
- Self-Validation Techniques - r/emotionalneglect Third-person perspective observation, trauma connection, and self-compassion practices for emotional validation
- RAIN Meditation Technique - r/intj Four-step mindfulness practice (Recognize, Allow, Investigate, Nurture) for processing difficult emotions
- Effective Affirmations for C-PTSD - r/CPTSD Research-backed affirmations using acceptance language that avoids triggering resistance