برنامه‌ها · Rejection sensitivity · Soft Landing
Soft Landing
Coping with rejection sensitivity using DBT
A slow reply. A flat tone. A message with no kiss on the end. Your radar reads it, delivers a verdict, and something in you reacts before anything is actually known. This program doesn't try to turn the radar off — it teaches it to wait for evidence. A two-phase log catches the guess and the truth side by side, a graded ladder rebuilds the habit of staying and asking instead of assuming and leaving, and your own chart ends up saying what six weeks of talking never could: most of what you feared never happened.
با کوچ Irisنگاهی به برنامه
- این برنامه برای چه کسانی است
- For anyone who reads a delayed reply as proof, who has gone quiet, pushed first, or disappeared into someone else's preferences to avoid a rejection that hadn't happened yet — and sometimes made it happen by doing so.
- این برنامه چیست
- A structured 6-week DBT program for rejection sensitivity, built from the protocol clinicians use.
- قالب
- 10–15 min/day — coach videos, a predict, and a weekly review that adapts your plan.
- قیمت
- First week free — including your baseline calibration report. Then $99, one-time — not a subscription.
The radar has a shape, too
- A delayed reply read as proof of something.
- Going quiet first, so you can't be left first.
- Pushing for reassurance until the asking itself causes a problem.
- Disappearing into someone else's preferences to stay safe.
- Sometimes causing the rejection you were bracing for.
The guess and the truth, side by side
Not a course you watch — a loop you run. Soft Landing logs what you predicted the moment a cue landed, then what actually turned out to be true, and charts the gap between them week after week.
Measure
A two-phase log: what you read into the cue and what you predicted, then later what actually happened — plus a twenty-second weekly check-in.
as it happens + weeklyLearn
Short sessions with Iris teach the method — the overtuned radar, checking the facts, the self-fulfilling spiral, opposite action for withdrawal.
10–15 min · most daysAdjust
The weekly review reads your calibration and your streak of held pauses, and sets the next small connection risk.
weekly review↻ the loop runs weekly — six times
The streak counts the times a cue landed and you checked instead of taking one of the three ramps — going quiet, pushing first, or disappearing into what someone else wants. It's counted in consecutive held reps rather than elapsed days, so a hard week costs you the streak and not the progress. Alongside it, the calibration chart accumulates the thing that argument can't deliver: how often the feared reading turned out to be wrong.
Six weeks, one method
Fourteen sessions and five weekly reviews. The first week is free — including your baseline calibration report.
Week 1The Overtuned RadarThe chain, and where yours came from3 جلسه
Week 2Check the FactsThe ambiguous cue, and the two-phase log3 جلسه
Week 3The Loop That Feeds ItselfThree ramps, the pause window, and makes-sense AND4 جلسه
Week 4Staying PresentOpposite action, asking instead of assuming, tolerating the wait4 جلسه
Week 5Rebuilding the RepsThe connection ladder, and the honest week3 جلسه
Week 6A Radar You TrustYour data, your dashboard, your standing practice2 جلسه
Iris
DBT: the sensitive self · راهنمای 4 برنامه
The coach for the sensitive self — gentle, validating, alert to shame before it takes over the room. Iris's throughline is taking your own feelings seriously enough to actually use them.
“Hi, I'm Iris. Over the next six weeks we're not going to switch your radar off — we're going to teach it to wait for evidence, and let your own chart show you how often it was wrong.”
Checking the facts, aimed at the radar
Soft Landing points the DBT emotion-regulation and interpersonal-effectiveness skills — check the facts, opposite action, and asking directly — at rejection sensitivity specifically, using prediction-versus-outcome recording from behavioral-experiment practice and the research on how anticipating rejection can produce it.
- Check the facts and opposite actionLinehan
- Prediction-versus-outcome recording
- Asking instead of assumingDEAR MAN
- The self-fulfilling-prophecy loop
A light screen, and an honest note about depth
This program teaches present-day pattern recognition and behavioral skills. It is not trauma processing. A real history of abandonment routes to Steady Ground for active symptoms without leaving this program, and crisis resources are shown to everyone from onboarding rather than gated behind any flag.
Where rejection fear runs at the intensity of abandonment terror — frantic prevention efforts, or relationships swinging between all-good and all-bad — the screen says honestly that deeper machinery is usually at work, points to Anchored, and frames this as clinician-adjunct. That's a note, not a gate.
رایگان شروع کنید. اگر مؤثر بود ادامه دهید.
هفته اول
- Onboarding + two full sessions
- Two-phase cue log + weekly check-in
- Your baseline calibration report
برنامه کامل
- All six weeks of Soft Landing, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
روی بیش از یک موضوع کار می‌کنید؟ برنامه‌های مرتبط را می‌توان با هم ترکیب کرد — دو یا سه مورد با تخفیف. قیمت‌گذاری بسته‌ای به‌زودی ارائه می‌شود.
پیش از شروع
What if I'm right and they are pulling away?
Then the log records that too, and week five has a session on it. The point isn't to talk you out of accurate readings — it's to find out which readings were accurate, which is exactly what the calibration chart measures.
Will this make me less sensitive to people?
No. The radar stays — it often reads real things. What the program changes is the half-second afterwards: a check before a reaction, rather than a verdict acted on immediately.
Is this the same as rejection sensitive dysphoria?
The pattern overlaps heavily with what's often called RSD, and the skills apply either way. This program treats the present-day mechanism rather than a label, and doesn't require any diagnosis to use.
How much time does it take?
The two-phase log takes about a minute in total — once when the cue lands, once when you know how it turned out — plus twenty seconds weekly and ten to fifteen minutes most days for the session.
هزینه‌ی آن چقدر است و آیا به‌صورت اشتراکی است؟
هفته‌ی اول رایگان است و نیازی به کارت اعتباری ندارد. هزینه‌ی کامل برنامه $99 است که فقط یک‌بار پرداخت می‌شود — اشتراکی وجود ندارد و چیزی برای لغو کردن نیست. پس از اتمام برنامه، همچنان متعلق به شما باقی می‌ماند.
از کجا بفهمم که تأثیر می‌گذارد؟
شما در ابتدا یک پرسش‌نامه‌ی معتبر تکمیل می‌کنید و سپس در هر بازبینی هفتگی دوباره آن را تکمیل می‌کنید، به این ترتیب پیشرفت شما به‌جای یک رشته‌ی توالی، عددی قابل مشاهده خواهد بود. در طول 6 بازبینی هفتگی، برنامه بر اساس داده‌های خودتان تنظیم می‌شود — و اگر عدد تغییری نکند، آن را نیز خواهید دید.
Land soft
Start the first week of Soft Landing free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
برای هفته اول نیازی به کارت بانکی نیست. برنامه کامل $99 است، به‌صورت یک‌بار پرداخت — نه اشتراک.