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rejection-sensitivity-reframe

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Reread a harsh message, criticism, or perceived slight without the emotional spike — separate what was actually said from what your brain is amplifying. Use when asked this message really stung, am I overreacting to this, help me not spiral over this feedback, or did they mean it that way. Produces a calm read of what was literally said vs the story you've layered on, a check on the most likely (usually more neutral) intent, whether any action is actually warranted, and a grounded response option — easing the disproportionate sting that rejection-sensitive brains feel.

skills/rejection-sensitivity-reframe/SKILL.md

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# Rejection-Sensitivity Reframe

A curt reply or a piece of feedback can land like a gut-punch far bigger than the words warrant — especially for rejection-sensitive brains, where a neutral "ok." reads as fury. This separates the literal message from the catastrophe your mind is building on top of it, checks the likely real intent, and tells you whether anything actually needs doing — so you respond to what happened, not to the spike.

## What This Skill Produces

- **What was literally said** — the actual words, stripped of interpretation
- **The story you've added** — the meaning your brain layered on (the rejection, the anger, the "they hate me") that isn't in the text
- **The likely real intent** — the most probable, usually more neutral, explanation
- **Is action warranted?** — whether this genuinely needs a response/repair, or just needs to be let go
- **A grounded response** — if one's needed, a calm option that isn't driven by the spike

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