For ADHD brains with rejection sensitive dysphoria
Your amygdala needs a moment.
The app for when a text, a tone, or a look hits harder than it should.
SOS tools are always free. No matter what.
One moment, start to finish
From spike to insight, one screen at a time
It hits
A text lands wrong. A meeting goes quiet. Your chest knows before your brain does. Open Outspiral and tap one button: I'm having a moment.
You breathe
Sixty seconds of guided breathing, built for an amygdala in full alarm. Nothing to read, nothing to decide. Just follow the wave.
You park the message
The reply you are about to fire off goes in The Drawer instead. A 20-minute timer holds it while the spike passes. Most drafts never need to be sent.
You made it through
When the spike passes, the flow does not just end. A gentle reflection captures what you learned, then asks what you are afraid happens next. In two days, Outspiral follows up on that fear.
The pattern emerges
Every moment you log becomes a data point. Outspiral finds your top triggers, your timing, your trajectory, and hands the pattern back to you.
The toolkit
Built for the spiral, not the calm
Every tool exists for one reason: the moment rejection hits harder than it should.
Park the message you almost sent. Read it again in 20 minutes.
The 2am text, the resignation email, the reply-all. Put it in The Drawer instead of sending it. A 20-minute timer holds it while the spike passes, and most messages never need to leave.
Your trigger fingerprint after 3 entries. Your resilience score as you grow.
14%
of your fears fully came true
See how often your fears actually came true. Most people are surprised.
Your number comes from your own logs.
An 8-step flow for the moment it hits. Always free.
Breathe, ground, name it, and wait out the spike with a guided crisis flow built for RSD. The 20-minute wait timer gives your amygdala time to stand down before you act. Free forever, because a crisis tool should never sit behind a paywall.
Predict a hard conversation, then check what really happened.
Pauses, not resets. No shame mechanics.
Try it
Try the first step right now. No app needed.
This is the same breathing rhythm that opens SOS Mode. Follow one round and feel your shoulders drop.
Breathe in
In for 4. Hold for 4. Out for 6.
From people using it
It lands differently when it fits
“First app that didn't make me feel broken for needing this.”
“The 20-minute pause actually got me through a Sunday I would have spent spiraling.”
“Logging the small ones helped me see my pattern. That changed everything.”
How it helps
From emotional dysregulation to understanding
It hits, and you catch it
A comment, a silence, a read receipt. Instead of spiraling alone, you ride out the spike with SOS Mode, reflect for a moment while it is fresh, and the episode logs itself. Two minutes, no essay required.
You build a daily rhythm
The Today tab gives you a quick check-in, a mid-day pulse, and one small practice. Compassionate streaks pause when life happens instead of resetting to zero.
Chaos becomes data
After a handful of entries, Pattern Intelligence maps your triggers, timing, and resilience. The spiral stops feeling random and starts being something you can act on.
Free self-check
Not sure if what you feel is RSD?
There is no official test for rejection sensitive dysphoria, and anyone who promises you one is selling something. What exists are twelve patterns people describe over and over. See how many feel familiar, in about two minutes.
No score, no verdict, no email required. Your answers stay on your device.
From the blog
Understand what your brain is doing
Science-backed writing on RSD, ADHD, and emotional intensity. Free, no app required.
Why You're So Sensitive to Tone of Voice
A flat reply, a clipped word, and you are sure something is wrong. You do not read tone better than other people. You read it faster, and less accurately.
9 min readADHD & EmotionsADHD Oversharing: Why the Regret Hits Harder Than the Sharing
You said too much, and now you are replaying it at 2am. Here is what is actually happening, and why the shame afterwards makes it more likely to happen again.
9 min readUnderstanding RSDRSD in Men: Why ADHD Rejection Looks Like Anger
You do not feel hurt, you feel furious, or you go quiet and leave. Here is why rejection sensitivity in men with ADHD so often arrives as anger.
9 min readPricing
The crisis tools are free. Forever.
SOS Mode, The Drawer, and daily check-ins never sit behind a paywall. Premium is there when you are ready to go deeper.
- ✓SOS Mode and grounding tools (always free)
- ✓Episode Companion: post-episode reflection and fear capture
- ✓The Drawer (unlimited)
- ✓Evidence File
- ✓Unlimited episode logging
- ✓Full Pattern Intelligence
- ✓All response scripts and prompts
- ✓All Learn articles
FAQ
Frequently Asked Questions
Rejection Sensitive Dysphoria is an intense emotional response to perceived or actual rejection, criticism, or failure. It affects the vast majority of people with ADHD, causing overwhelming emotional dysregulation that feels disproportionate to the situation. Outspiral is the ADHD rejection sensitivity app designed to help you recognize, navigate, and understand these episodes.
Outspiral provides SOS Mode for crisis moments, an Episode Companion that guides a short reflection after each episode and follows up on the fear you named, an ADHD journal for logging rejection episodes with triggers and context, and Pattern Intelligence that reveals connections between your emotional dysregulation and factors like sleep, stress, and timing. It gives you science-backed tools specifically for managing RSD.
No. Outspiral is a self-support tool, not a medical device or replacement for professional therapy. It complements professional treatment by giving you tools to use between sessions and data to share with your therapist. Many adults with a late ADHD diagnosis find it helpful alongside therapy.
Yes. Crisis support for ADHD rejection sensitivity should never have a paywall. SOS Mode, including breathing exercises, grounding techniques, validation, the wait timer, and the post-episode reflection, is completely free, forever. Premium unlocks deeper features like Pattern Intelligence and unlimited episode logging.
Outspiral is purpose-built for ADHD rejection sensitivity and emotional dysregulation, not general mindfulness or productivity. The SOS flow is designed specifically for the amygdala hijack during an RSD episode. The Episode Journal tracks RSD-specific data like triggers, body mapping, and environmental context. Pattern Intelligence finds connections that general wellness apps can't.
Absolutely. Episode data is stored securely and never shared with third parties. We don't sell your data, and pattern analysis happens on your device. See our Privacy Policy for full details.
Outspiral is available now on the App Store for iPhone and iPad. Free to download, with a 7-day Premium trial. Android support is planned for the future.
Next time it hits, have somewhere to go.
Download Outspiral free on the App Store for iPhone and iPad. Try Premium free for 7 days.
SOS tools are always free. No matter what.