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Rejection Sensitive Dysphoria (RSD) is a term used to describe an extreme emotional response to perceived or actual rejection, criticism, or failure. While everyone experiences hurt feelings at times, people with RSD feel these emotions much more intensely, often to the point where it significantly impacts their mental health and daily life.
RSD is not an official diagnosis, but it is commonly reported by individuals with ADHD and sometimes by those on the autism spectrum. Understanding RSD can be the first step in learning how to manage its effects and regain a sense of emotional balance.
What Does RSD Feel Like?
For those with RSD, rejection can feel overwhelming, even when the rejection is minor or imagined. Common experiences include:
Intense Emotional Pain: Feelings of shame, humiliation, or despair can arise quickly and be disproportionate to the situation.
Fear of Rejection: Anticipating rejection or criticism can lead to avoidance of social interactions or challenges.
Anger or Rage: Sometimes, the emotional response to rejection may manifest as frustration or anger, directed inward or outward.
Low Self-Worth: Experiencing rejection or perceived failure can deeply impact self-esteem.
These reactions are often rapid and difficult to control, leaving individuals feeling as though they are "too sensitive" or emotionally fragile.
What Causes RSD?
The exact cause of RSD is not fully understood, but it is thought to be linked to differences in emotional regulation, particularly in people with ADHD or autism. Some contributing factors include:
Neurodivergence: Many individuals with ADHD have heightened sensitivity to external feedback due to differences in how their brains process emotions. These differences can amplify feelings of rejection or criticism.
Past Experiences: Repeated experiences of rejection, criticism, or misunderstanding (often common in childhood for neurodivergent individuals) can make people more vulnerable to RSD.
Emotional Dysregulation: Difficulty managing emotions—a hallmark of ADHD—can make it harder to recover from perceived slights or failures.
How RSD Impacts Daily Life
RSD can affect many areas of life, including:
Relationships: Fear of rejection can lead to overcompensating to please others, avoiding vulnerability, or withdrawing entirely.
Work or Education: Anxiety about criticism may prevent individuals from pursuing opportunities or lead to burnout from striving for perfection.
Mental Health: The intensity of RSD can contribute to anxiety, depression, or feelings of inadequacy.
How to Manage RSD
While RSD can feel overwhelming, there are strategies that can help:
Recognise and Name It: Understanding that you are experiencing RSD can help you label and separate the feelings from your sense of self. Knowing it’s not “you” but part of how your brain processes emotions can be empowering.
Pause and Reflect: When a wave of emotion hits, taking a step back before reacting can prevent the situation from escalating. Deep breathing, mindfulness, or grounding techniques can help create space between the trigger and your response.
Reframe Negative Thoughts: Try to challenge negative assumptions about yourself or others. For example, instead of thinking, “They don’t like me,” consider, “Maybe they were having a bad day.”
Build Self-Compassion: Practice treating yourself with kindness and understanding. Remind yourself that your feelings are valid, even if they are intense.
Therapy: Working with a therapist can help you explore the underlying causes of RSD and develop strategies for managing emotional responses.
Medication: In some cases, medication for ADHD (such as stimulants or non-stimulants) may help improve emotional regulation and reduce the intensity of RSD symptoms.
Set Boundaries: Learning to set boundaries with people or situations that amplify your sensitivity can help create a sense of emotional safety.
Living with RSD
RSD can be a challenging part of life, but it doesn’t have to define your experience. With awareness, support, and the right tools, it’s possible to navigate feelings of rejection and build confidence in yourself and your relationships.
As someone who specialises in working with neurodivergent individuals, I understand how isolating and overwhelming RSD can feel. Therapy can offer a safe, non-judgemental space to explore your emotions, strengthen your resilience, and develop strategies that work for you.
The content on this page is provided for general information only. It is not intended to, and does not mount to advice which you should rely on. If you think you are experiencing any medical condition you should seek immediate medical attention from a doctor or other professional healthcare provider.