You know the feeling. Something happens — a message that went unanswered, a comment that landed wrong, a mistake at work — and within minutes your whole nervous system is in it. Shame spiral. Full throttle.

You want to understand it. Stop it. Learn from it. But by the time you find a worksheet, you've already dissociated. And worksheets don't remember your last three spirals. They don't show you patterns. They don't meet you where your brain actually is.

This does.

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WHAT IT IS

The Shame Spiral Mapper is an interactive digital workbook that runs directly in your web browser. It's a self-contained HTML file — you download it once, open it in Chrome, Firefox, or Safari, and use it forever with no login, no account, and no subscription.

It is not a PDF. It is not a GoodNotes template. It is not an app you install. It runs entirely on your own device, stores all your data locally (on your computer only), and never shares anything with any server, cloud, or company.

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WHAT'S INCLUDED

✦ Shame Spiral Education — Learn the evidence-based framework behind shame spirals: what they are, why your brain does this, and how the cycle sustains itself.

✦ Interactive Trigger Mapper — Log what happened right before the spiral. Environment, interaction, thought, or event. Fully interactive.

✦ Body Sensation Tracker — Map where you feel shame in your body. Physical responses, tension, shutdown, freeze, fight — all tracked.

✦ Executive Function Loss Tracker — Specifically designed for ADHD brains. Tracks how and when executive function crashes during a spiral.

✦ Behavior + Aftermath Log — What did you do? What followed? No judgment — this is data collection, not confession.

✦ Loop Breakers — Evidence-based tools for interrupting the spiral mid-cycle. Not toxic positivity. Actual coping tools embedded in the same tool.

✦ Saved Entries — Every session you complete is automatically saved to your device. Build a history over time.

✦ Pattern Dashboard — After multiple entries, a visual pattern dashboard shows you what triggers, body responses, and behaviors appear most often. See the shape of your spiral.

✦ Summary Generator — Generate a readable summary of your pattern to print, save, or bring to your therapist.

✦ CSV Export / Import — Export all your entries as a spreadsheet. Import them on a new device. Your data is yours.

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HOW IT WORKS

Purchase and download the ZIP file from Etsy.

Unzip the folder on your computer. (Right-click → Extract All on Windows; double-click on Mac.)

Double-click the HTML file inside the folder. It opens in your browser.

Start using it. Your entries save automatically to your browser's local storage — no save button required.

That's it. No app installation. No account creation. No subscription.

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WHO IT'S FOR

✔ Adults with ADHD who experience shame spirals and emotional dysregulation

✔ People with Rejection Sensitive Dysphoria (RSD) who want to map their pattern

✔ Anyone dealing with recurring shame, self-blame, or guilt loops

✔ Therapy clients who want a between-session tracking tool

✔ Therapists and coaches looking for a private, no-subscription tool to recommend

✔ People who've tried workbooks and journals and found them too slow or too flat

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WHO IT IS NOT FOR

✘ Anyone looking for a mobile app (this is desktop/laptop only)

✘ Anyone who wants to use this on a phone or tablet as their primary device

✘ Anyone who needs cloud sync between devices (data is local to one device)

✘ Anyone who wants a printable worksheet to fill in by hand

✘ This is not therapy. It is not a crisis tool. If you are in crisis, please contact a mental health professional.

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DEVICE AND BROWSER INSTRUCTIONS

This tool works best on a desktop or laptop computer in a modern web browser:

✅ Google Chrome (recommended)

✅ Mozilla Firefox

✅ Safari (Mac)

✅ Microsoft Edge

It does NOT work well on mobile phones or tablets. The layout is designed for a full-width screen. While you can technically open it on a phone, the experience is not optimized for small screens.

Important: You must download the file to your computer. You cannot open it directly from a ZIP file without unzipping first. If you're not sure how to unzip a file, see our setup instructions included in the download.

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PRIVACY + LOCAL STORAGE EXPLANATION

All data you enter is stored in your browser's local storage on your own device. This means:

Nothing is sent to any server.

We cannot see your entries. No one can.

Your data exists only on your computer, in your browser.

One important note: If you clear your browser's local storage or browsing data (including cookies and site data), your saved entries will be deleted. To protect against this, use the CSV Export feature regularly to back up your entries. This is explained inside the tool.

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DISCLAIMER

The Shame Spiral Mapper is a self-reflection and psychoeducational tool. It is not a medical device, a mental health diagnosis tool, or a substitute for therapy or professional care. The educational content is based on established psychological frameworks but is intended for informational and self-awareness purposes only. If you are experiencing a mental health crisis, please contact a licensed professional or a crisis line.

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REFUND / DIGITAL DOWNLOAD NOTE

This is a digital download. Due to the nature of digital files, all sales are final once the file has been downloaded. Please read the full description carefully before purchasing. If you have questions about compatibility or how the tool works, message me before buying — I'm happy to help.

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FAQ

Q: Does this work on my phone?

A: It will open on a phone, but it is not optimized for mobile. You will have a much better experience on a desktop or laptop computer.

Q: Do I need to install anything?

A: No. You just download the file, unzip it, and open it in your browser. Nothing installs on your computer.

Q: Is my data private?

A: Yes. Everything you type is stored only on your device, in your browser's local storage. Nothing is ever sent anywhere. We never see your data.

Q: What if I clear my browser data?

A: Your entries are stored in browser local storage. If you clear your browser's cookies and site data, you will lose your entries. Use the CSV Export regularly to back up your data.

Q: Can I use this on multiple devices?

A: Not automatically — each device has its own local storage. However, you can use the CSV export/import feature to move your data between devices.

Q: Does this work with Macs and PCs?

A: Yes. It works on any computer with a modern browser installed.

Q: I'm a therapist. Can I give this to my clients?

A: A standard purchase covers personal use only. A professional/therapist license is available — please contact me or see my other listings.

Q: Why is this better than a PDF workbook?

A: A PDF shows you prompts. This tool saves your answers, builds a pattern dashboard over multiple sessions, and generates a summary you can export. It also tracks your entries over time so you can see recurring triggers, body responses, and behaviors — something no PDF can do.

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