Features

Tools built for ADHD rejection sensitivity

Not another generic wellness app. Every feature in Outspiral is designed specifically for managing RSD and ADHD emotional dysregulation.

SOS Mode

The right tools when you're spiraling

A 10-step guided crisis flow with breathing exercises, grounding techniques, validation, reframing, and a science-backed wait timer. Because your amygdala needs a moment.

The 10-step SOS flow

Breathe

60-second guided breathing to calm your nervous system

Ground

Grounding techniques to bring you back to the present

Name It

Name the episode. Naming emotions reduces their power

Identify

Choose the trigger category driving this spiral

Measure

Rate the intensity so Outspiral can calibrate support

Validate

Receive compassionate validation matched to your trigger

Reframe

Perspective-shifting tools to challenge distorted thoughts

Wait

The 20-minute timer, because your amygdala needs time to calm

Reflect

Post-episode prompts to capture insights while they're fresh

Complete

Episode saved with full context for pattern analysis

SOS Mode: Stop a spiral in under 2 minutes with guided breathing and grounding

Episode Journal

Your ADHD journal for rejection episodes

Log episodes with triggers, intensity, body mapping, and context. Calendar and list views help you track emotional dysregulation patterns over time.

Episode Journal: Track rejection episodes with calendar view and daily check-ins

Pattern Intelligence

Understand your ADHD emotional dysregulation

Discover the hidden structure behind your rejection episodes. Pattern Intelligence finds connections between triggers, timing, sleep, stress, and more, helping you manage RSD with data.

Pattern Intelligence: Resilience score, trigger fingerprint, and monthly insights

Learn

Understand your wiring

Research-backed articles on the neuroscience of RSD, why rejection feels physical, emotional permanence, and more. Knowledge is power over your patterns.

Learn: Deep dives into the neuroscience of RSD and rejection sensitivity

Toolkit

Your crisis-ready toolbox

Strengths anchors, if/then plans, response scripts, and emergency contacts. Build your personal safety net before you need it.

Toolkit: Breathing exercises, grounding techniques, and coping strategies

Check-ins

Gentle nudges, not nagging

Evening check-ins, post-episode follow-ups, and monthly vulnerability reports. Outspiral meets you where you are, without being pushy.

Monthly Report: See yourself actually getting better with clear progress reports

Ready to break the spiral?

Pre-save free on the App Store and Outspiral downloads automatically on launch day, May 1st.