Fact Check Your Thoughts

Having RSD means that we folks with ADHD are sensitive to the perception of rejection. When you start feeling this way, look for the facts and question your thoughts. Is there evidence of rejection or is there only your perception of rejection?

Have A Good Support System

Surrounding yourself with a good support system will build you up, provide you with a sounding board, and help you determine perception from reality. Lean into them.

Self Awareness

Reflecting regularly about who you are, what you know to be true about yourself, and what your strengths and challenges are will help you manage RSD. When you perceive rejection or criticism, leaning into the things you know about yourself to be true provides you with a powerful tool for getting unstuck from the RSD. Ask me about the tool I created for myself to help with this!

Communication

Open, kind, and direct communication fosters an environment of safety. When feeling the tell-tale signs of RSD sneaking up, be direct and talk to the other person about your concerns and how you are perceiving things. This can alleviate a lot of anxiety when you can just ask the other person directly when you feel a bit anxious.

Tools and Techniques

Mindfulness techniques, grounding techniques, somatic exercises, CBT therapy, gratitude practices – all of these are just some ways that might help you stay in touch with your inner soul in ways that create security and soothe your nervous system. Find what works for you and go all in on it.

Reach Out For Help

If you are struggling with Rejection Sensitivity Dysphoria and it is impacting your daily life, find some professional help. Therapy, Coaching, counseling, and other professional services are great ways to to actively battle the monster that can be RSD.

⁠ Don’t Delay Joy ⁠⁠

Kat Sweeney, MCLC