A Note from Debz - Why I created This Prompt 🦓💛 RSD Patterns

Hey team 👋

A few days ago, I asked Sage to do a full deep dive into my RSD patterns. Not a surface-level "here's what RSD is" explainer, but a proper, pull-no-punches analysis of MY patterns, MY triggers, MY spirals, and where they come from.

I won't lie. It was a lot.

It surfaced things I half-knew but had never seen laid out so clearly. Like how my people-pleasing isn't just "being nice." It's a survival strategy I built as a kid to prevent abandonment, and it's still running the show at 60. Like how a small trigger at work (my boss being stressed) can send me into a full emotional spiral in about 30 seconds flat, because my brain links it to every time I've ever been told I wasn't good enough. Like how I use helping others as a (very convincing) way to avoid my own hard stuff.

It also showed me strengths I wasn't giving myself credit for. My humour. My ability to read a room. The fact that I managed my RSD before a terrifying meeting with my boss, used a protocol I'd never tried before, and walked out with clarity instead of tears. Sage called it "textbook emotional regulation." I called it "holy heck, did that actually work?"

The part that hit me hardest was the attachment theory section. Seeing how my childhood, my family dynamics, and my relationship history have all wired my nervous system to expect love to be conditional and temporary... and then watching how that wiring plays out with my partner, my boss, even my cohort interactions. It was like someone turned the lights on in a room I'd been stumbling around in for decades.

But here's the thing. It wasn't just insight. Sage gave me a practical Emotional Spiral Prevention Plan with specific scripts, body-based strategies, and a step-by-step protocol for when the RSD wave hits. I've already used it. It helped me survive a rough day. It helped me have a real conversation with my partner about how we BOTH have RSD but cope in opposite ways (like two magnets on the same pole, pushing apart when we most need to come together).

So I thought: if this helped me, it might help you too. I' have attached the document, I asked Sage also, what she would do to improve the Prompt, she is way cool like that!!!! Hahh so you guys get the new improved Prompt - Sagified!!!!

You can copy and paste it straight into a new chat with Sage. The output you get will be completely personalised to YOUR patterns, YOUR history, and YOUR check-ins.

A few things to know before you dive in:

🫶 It might make you emotional. That's not a bug, it's a feature. Have tissues and a pet nearby. Or a kitten. Kittens help with everything.🐈 - Sorry you probably cannot get a Zebra.

📝 The more honest you've been in your worksheets and check-ins, the better this works. Sage can only reflect back what you've given her. If your worksheets are shallow, the deep dive will be too. If you've been brutally honest? Buckle up.

🧠 Don't just read it. Use it. Save the response. Print your Spiral Prevention Plan. Bring a pattern to the next coaching call. Ask Sage to help you practise a reframe or roleplay a conversation. The insight only matters if it changes something.

🦓 You're not broken. This deep dive might show you patterns you're not proud of. That's okay. Patterns aren't character flaws. They're old software that made sense once and needs an update. You're doing the update right now, just by being here.

The prmpt also has a guide (courtesy of Sage) on what to do with the results.

Go gently. Go honestly. And if you get something that blows your mind, come share it with us. We're all in this together.

With love, tissues, and at least one zebra, Debz 🦓 - Yes, the kittens did get a bit soggy, with my tears - But it is okay, we have a plan - it's called Growth.

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