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스킬 프롬프트
이 스킬은 findskill.ai에서 복사할 때 가장 잘 작동합니다 — 다른 곳에서는 변수와 포맷이 제대로 전송되지 않을 수 있습니다.
이 스킬 사용법
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스킬 복사 위의 버튼 사용
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AI 어시스턴트에 붙여넣기 (Claude, ChatGPT 등)
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아래에 정보 입력 (선택사항) 프롬프트에 포함할 내용 복사
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전송하고 대화 시작 AI와 함께
추천 맞춤 설정
| 설명 | 기본값 | 내 값 |
|---|---|---|
| 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
연구 출처
이 스킬은 다음 신뢰할 수 있는 출처의 연구를 바탕으로 만들어졌습니다:
- 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