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Pack 04 · 10 tools

The RSD-Friendly Pack

Soften the sting before it spirals.

Rejection Sensitive Dysphoria turns small moments into tidal waves. This pack is built for the in-between — the gut-punch after a message, the spiral before bed, the shame loop after a meeting. Gentle CBT, mood tracking, calming companions, and tone-checkers to slow the spiral and help you respond instead of react.

For: ADHD, autistic, or AuDHD folks who feel rejection in their whole body and want softer landings.

  1. 01

    Finch

    Self-care pet that grows with you.

    Why it's in this pack

    Picked for self-compassion in the spiral. Use the pet check-ins to externalise care — easier to be kind to Finch than to yourself.

    Freemium·iOS · Android
  2. 02

    Wysa

    AI penguin for anxiety and stress.

    Why it's in this pack

    Picked for the moment after. Use the chatbot to talk through the sting with CBT prompts before it becomes a 3-day shame loop.

    Freemium·iOS · Android
  3. 03

    Woebot

    AI chatbot trained in CBT techniques.

    Why it's in this pack

    Picked for catching the thought distortion. Use the short CBT chats to reframe 'they hate me' into something testable.

    Free·iOS · Android
  4. 04

    MindShift CBT

    Free anxiety CBT app by Anxiety Canada.

    Why it's in this pack

    Picked for repeating triggers. Use the structured CBT exercises to build a long-term toolkit for rejection thoughts.

    Free·iOS · Android
  5. 05

    Rootd

    Panic attack relief in your pocket.

    Why it's in this pack

    Picked for the physical wave. Use the panic button when RSD lands in your body, not just your head.

    Freemium·iOS · Android
  6. 06

    Dare

    Anxiety and panic relief, on demand.

    Why it's in this pack

    Picked for anticipatory rejection. Use the audio exercises to sit with the dread before sending the message / making the ask.

    Freemium·iOS · Android
  7. 07

    Gentle Ally

    Find low-demand words when your brain freezes.

    Why it's in this pack

    Picked for kinder self-talk. Use it as a soft voice in your ear when your inner critic is doing way too much.

    Freemium·iOS
  8. 08

    Tone2Emoji

    Turns vocal tone into clear emotional cues.

    Why it's in this pack

    Picked for misreading messages. Use it to sanity-check 'is this email actually cold or is that my RSD?' before you spiral.

    Freemium·iOS
  9. 09

    Shimmer

    1:1 ADHD coaching platform.

    Why it's in this pack

    Picked for ongoing support. Use 1:1 ADHD coaching to build an RSD playbook with someone who's lived it.

    Paid·Web · iOS
  10. 10

    Inflow

    ADHD coaching app built by ADHD clinicians.

    Why it's in this pack

    Picked for understanding the pattern. Use the lessons on RSD to name what's happening — naming it shrinks it.

    Paid·iOS · Android

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