{"product_id":"the-grounding-method-emotional-regulation-rsd-workbook-pdf","title":"The Grounding Method – Emotional Regulation \u0026 RSD Workbook (PDF)","description":"\u003cp\u003e\u003cstrong\u003eYour feelings aren't the problem. Acting on them in the moment is.\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eThe Grounding Method is a 34-page printable PDF workbook for anyone whose emotions arrive at full volume — where one critical comment can ruin the day, a slow reply feels like a verdict, and small frustrations tip into tears or rage.\u003c\/p\u003e\u003cp\u003eIt doesn't try to make you feel less. It gives the first ninety seconds of a strong feeling a plan, so you act later instead of in the moment.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eThe idea in one line:\u003c\/strong\u003e \u003cem\u003eFeel it fully. Act on it later.\u003c\/em\u003e\u003c\/p\u003e\u003chr\u003e\u003ch2\u003eWhat's inside\u003c\/h2\u003e\u003ch3\u003ePart One: The Emotional Surge (pages 4–9)\u003c\/h3\u003e\u003cp\u003eWhy feelings in ADHD rise faster, peak higher, and last longer — grounded in a meta-analysis of 13 studies (2,535 adults) and a 2023 review of 22 studies that calls it a core symptom. Includes an honest look at rejection sensitive dysphoria (RSD) and three research-backed strategies that actually work.\u003c\/p\u003e\u003ch3\u003ePart Two: The Grounding Loop (pages 10–20)\u003c\/h3\u003e\u003cp\u003eA four-move method you can run in under three minutes:\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eName\u003c\/strong\u003e — the feeling in two words, plus a number out of ten\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSlow\u003c\/strong\u003e — feet on the floor, then cyclic sighing (long exhale)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSort\u003c\/strong\u003e — what a camera would record vs. the story you're adding\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eChoose\u003c\/strong\u003e — act now, act later, or let it go. The twenty-minute rule: nothing written during a wave gets sent for twenty minutes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003ePart Three: Grounding by Context (pages 21–26)\u003c\/h3\u003e\u003cp\u003eVersions of the loop for the three hardest triggers: criticism, silence (an unanswered text), and frustration (small things piling up). Plus how to repair after an outburst — in three lines, without a shame spiral.\u003c\/p\u003e\u003ch3\u003ePart Four: Build Your System (pages 27–34)\u003c\/h3\u003e\u003cp\u003eLowering your baseline through sleep, movement, breathing, and food. Ready-made scripts for asking a partner, manager, or tutor for support. The restart rule, when to seek professional help, and a one-page cheat sheet.\u003c\/p\u003e\u003chr\u003e\u003ch2\u003e6 printable worksheets\u003c\/h2\u003e\u003cul\u003e\n\u003cli\u003eFeelings Finder\u003c\/li\u003e\n\u003cli\u003eBody Signal Map\u003c\/li\u003e\n\u003cli\u003eFact vs Story Sorter\u003c\/li\u003e\n\u003cli\u003eRun One Full Loop\u003c\/li\u003e\n\u003cli\u003eTrigger Plan (if–then plans for your three most predictable triggers)\u003c\/li\u003e\n\u003cli\u003eWeekly Grounding Review\u003c\/li\u003e\n\u003c\/ul\u003e\u003chr\u003e\u003cp\u003e\u003cstrong\u003e34 pages · 6 printable worksheets · ~25 published studies cited · instant digital download\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eCompatible with GoodNotes, Notability, PDF Expert, or print at home. A4 format.\u003c\/p\u003e","brand":"PDF Guide Foundry","offers":[{"title":"Default Title","offer_id":59591279083865,"sku":"PGF-GROUNDING-001","price":9.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/6498\/9785\/files\/image_26_fa65fc5e-6bdd-4b15-b388-40472ff85ff5.png?v=1790435561","url":"https:\/\/pdfguidefoundry.store\/products\/the-grounding-method-emotional-regulation-rsd-workbook-pdf","provider":"PDF Guide Foundry","version":"1.0","type":"link"}