Rejection Sensitive Dysphoria (RSD)

If you've ever felt like rejection or criticism hits you harder than it does for others, you’re not alone. Many neurodivergent people, especially those with ADHD or autism, experience Rejection Sensitive Dysphoria (RSD); an intense emotional response to perceived or actual rejection. But what exactly is RSD, and how can we navigate it?

What is Rejection Sensitive Dysphoria (RSD)?

RSD is a term used to describe an extreme emotional reaction to rejection, criticism, or failure, whether real or perceived. The word dysphoria means a state of profound unease or dissatisfaction, which reflects how deeply painful these experiences can feel for those who struggle with it.

For many, RSD isn’t just about feeling sad when someone criticises them; it can be a full-body, emotional response that feels unbearable in the moment. It often comes on suddenly and can trigger feelings of shame, embarrassment, or even rage.

Common Signs of RSD

• Extreme sensitivity to criticism. Even constructive feedback can feel deeply personal and overwhelming.

• Fear of rejection can mean avoiding situations where rejection or failure might occur, even if it means missing opportunities.

• Emotional overload and feelings of humiliation, shame, or even anger can be intense and difficult to control.

• Short-lived but intense reactions which are unlike typical emotional responses, RSD episodes can feel all-consuming but don’t necessarily last for long periods.

• People-pleasing tendencies for some individuals with RSD. They may go out of their way to seek approval and avoid any chance of disapproval.

Why Does RSD Happen?

While research is still emerging, RSD is often linked to differences in brain function, particularly in people with ADHD and autism. Many neurodivergent individuals process emotions more intensely, making rejection feel physically painful. Some experts believe it’s connected to differences in dopamine regulation; the brain’s reward and emotional processing system.

Additionally, many autistic and ADHD individuals have grown up feeling misunderstood or “too much” for others, which can reinforce sensitivity to rejection over time.

How RSD Impacts Daily Life

RSD can show up in various aspects of life, including:

• Work & Career: Fear of criticism may prevent someone from speaking up in meetings or applying for new opportunities.

• Friendships & Relationships: Overanalyzing conversations, worrying about being "too much," or withdrawing due to perceived rejection.

• Mental Health: Increased anxiety, depression, or burnout from constantly feeling on edge about potential rejection.

Strategies to Manage RSD

While RSD can feel overwhelming, there are ways to navigate it. Here are some strategies that can help:

1. Recognise the Pattern
   Understanding that RSD is part of how your brain processes emotions can help you step back and label it rather than getting lost in it. If you feel rejection hitting hard, remind yourself: This is RSD talking. It will pass.

2. Pause Before Reacting
   When rejection or criticism triggers an intense reaction, take a deep breath and step away before responding. Journaling or voice-noting your feelings can help process them before acting on them.

3. Reframe Negative Thoughts
   Ask yourself: What evidence do I have that this person is rejecting me? Often, RSD makes us assume rejection when there isn’t any.

4. Practice Self-Compassion
   Be kind to yourself! If you wouldn’t talk to a friend the way you talk to yourself when experiencing RSD, it’s time to adjust that inner dialogue.

5. Set Healthy Boundaries
   If certain environments or people constantly trigger RSD, it’s okay to step back and protect your energy.

6. Find Supportive People
   Surround yourself with people who get you—whether that’s friends, a therapist, or a neurodivergent community. Feeling seen and validated can make a world of difference.

7. Mindfulness & Grounding Techniques
   Practices like deep breathing, progressive muscle relaxation, or even taking a sensory break can help when emotions feel overwhelming.

8. Consider Professional Support
   Therapy, especially with a neurodivergent-affirming professional, can help with managing RSD and building resilience.

Final Thoughts: You Are Not Alone

RSD can feel like an emotional rollercoaster, but understanding it is the first step toward managing it. You’re not “too sensitive” or “overreacting”; your brain is simply wired to process emotions differently, and that’s okay.

With the right strategies and support, you can navigate RSD in a way that allows you to feel empowered rather than controlled by it. Remember: You are worthy, even when rejection tells you otherwise. 💜

Do you experience RSD? What strategies have helped you manage it? Contact me here if you want to discuss this in more