It is important to be aware that rejection sensitivity dysphoria (RSD) is not recognized as a legitimate medical condition by any recognized medical authority. RSD has not been the subject of any credible scientific research that has been published in peer-reviewed journals. It is not included in either of the major psychiatric diagnostic manuals, the DSM or ICD. RSD has only been discussed on blogs and the internet by William Dodson, who first coined the term in the context of ADHD. This means that Dodson’s explanations of RSD and treatment recommendations should be approached with caution. While information surrounding RSD does not meet our standards of evidence-based practices, which is a core value of Life Skills Advocate, many people identify with the concept of RSD and how it can impact their quality of life. For this reason, we have decided to write an article about RSD.
Rejection Sensitivity Dysphoria is a term that is used to describe a condition where an individual reacts negatively to any form of rejection.
For individuals who have ADHD and other forms of neurodiversity, in particular, this can be a major challenge.
If you are someone who struggles with Rejection Sensitivity and neurodiversity – or you know someone who does – here are some tips on how to cope.
What is Rejection Sensitivity and How Does it Relate to ADHD?
Rejection sensitivity is the experience of feeling especially hurt, beaten down, and mortified by rejection. It can be a response to anything from a perceived slight to actual criticism or social exclusion.
And people who are highly sensitive to rejection often go to great lengths to avoid any situation where they might feel rejected. They may also have difficulty asserting themselves and may become overly passive or compliant.
As a result, rejection sensitivity can lead to low self-esteem and depression. Although it’s not currently listed as a diagnostic criterion for ADHD, research suggests that rejection sensitivity is common among neurodiverse people.
This may be due in part to the fact that neurodiverse people often have difficulty regulating their emotions. They may also be more likely to be impulsive or react without thinking, which can lead to social missteps that trigger rejection.
For neurodiverse people who experience rejection sensitivity, it can lead to further problems, like low mood and low self-esteem. Therefore, this is an experience of neurodiversity that is important to address head on – rather than sweeping it under the rug.
How Do Neurodiverse People Typically React to Rejection?
Rejection Sensitive Dysphoria (RSD) is a condition that can be experienced by neurodiverse people. It is characterized by extreme sensitivity to rejection, real or perceived.
Reactions to RSD can vary from person to person, but may include frequent or obsessive thoughts about negative experiences, perceiving rejection when it is not actually occurring, viewing small rejections as catastrophic, and chronic fear of rejection.
Misperceiving constructive criticism, requests for more information, or neutral feedback as rejection is also common.
People with RSD may also tend to be perfectionists or people-pleasers. If you think you might have RSD, it’s important to talk to a mental health professional who can help you manage this condition.
Strategies for Coping With Rejection Sensitivity
There are several medications you might be prescribed if you are a person who has neurodiversity and is dealing with rejection sensitive dysphoria. However, medications are not the only treatments – far from it, in fact.
With the right tools, you can learn to cope with rejection and lead a happy, fulfilling life.
Focus on Your Strengths
If you’re struggling to cope with rejection sensitivity, it can help to focus on your strengths. Remind yourself of your accomplishments and the things you’re proud of. Talk to a trusted friend or family member who can offer support and encouragement. And try to take any criticism you receive in stride, using it as an opportunity to learn and grow rather than to hyperfixate on perceived slights.
By taking care of yourself and celebrating your successes, you can start to overcome the negative effects of rejection sensitivity and build a more positive outlook for the future.
Work on Becoming Resilient
If you have neurodiversity, you may be all too familiar with the feeling of rejection. Whether it’s being passed over for a promotion at work or being dumped by a romantic partner, rejection can leave you feeling hurt, angry, and discouraged. But it doesn’t have to be this way. By learning to become more resilient, you can protect yourself from the harmful effects of rejection.
There are a few key things that you can do to build resilience. First, it’s important to develop a realistic view of yourself and your capabilities. This will help you to accept failures and setbacks as a normal part of life, rather than taking them personally.
Second, focus on building strong relationships with people who will support and care for you, even when times are tough. These relationships will provide a buffer against the pain of rejection.
Finally, make sure to take care of yourself physically and emotionally. This means eating healthy, getting enough sleep, and finding healthy ways to cope with stress.
If you’re ready to start working on becoming more resilient, consider these tips. By increasing your resilience, you can protect yourself from the negative effects of rejection.
Develop Affirmations
One helpful strategy is to develop affirmations. These are positive statements that help you to reframe your thinking and feel better about yourself. For example, if you’re feeling down because you didn’t get the job you wanted, you might tell yourself, “I’m still a great candidate and I will get a job that’s even better for me.”
Affirmations can be short or long, but the important thing is that they’re meaningful to you. So take some time to think about what would help you to feel better in situations where you’re feeling rejected. Then start using those affirmations on a daily basis, both in your head and out loud. With time, you’ll find that they make it easier for you to deal with rejection in a more constructive way.
Counseling to Develop Coping Skills
If you find that you’re struggling to deal with rejection, it may be helpful to seek out counseling. A therapist can provide you with the tools and support you need to develop healthy coping skills.
One way to deal with rejection is to reframe your thinking. Instead of seeing rejection as a personal failure, try to see it as an opportunity to learn and grow. This can be a difficult perspective to adopt, but it can be helpful in managing your reactions to rejection.
Counseling can also provide you with a space to process your feelings and work through any underlying issues that may be contributing to your difficulty in dealing with rejection.
Support Network
If you’re struggling with rejection sensitivity, it’s important to develop a strong support network. Look for friends, family members, or counselors who can offer understanding and compassion.
These people can provide a listening ear when you need to vent about a rejection, and they can help you to see the situation in a more positive light. With the right support in place, you’ll be better equipped to deal with rejection and move on from it.
Social Stories and Behavioral Skills Training
There are several ways to help manage RSD, including Social Stories and Behavioral Skills Training. Social stories can help people with RSD understand how to cope with rejection by providing specific examples of how to deal with difficult situations.
Behavioral Skills Training can also help people with RSD learn how to cope with rejection by teaching them specific skills, such as how to relax when they are feeling anxious. If you’re having trouble dealing with rejection sensitivity, these two interventions may be able to help.
Open Communication
Rejection sensitivity is a tough thing to deal with. You might feel like you’re not good enough or that you’ll always be alone. But there are ways to cope with rejection sensitivity.
One way is to try open communication. This means being honest about how you’re feeling and what you’re thinking. It also means being open to hearing what other people have to say.
Open communication can help you understand yourself and others better. It can also help you build trust and relationships. If you’re having trouble dealing with rejection sensitivity, give open communication a try.
Stress Management
Make sure to practice stress management techniques like deep breathing and visualization. By taking these steps, you can start to get a handle on your rejection sensitivity and live a happier, more fulfilling life.
Get Enough Sleep
If you’re having trouble dealing with rejection sensitivity, be sure to get enough sleep. That doesn’t mean you have to sleep for eight hours a night, but you should aim for at least six or seven.
A good night’s sleep will help you feel better physically and mentally, and it will also give you the energy you need to deal with rejection. When you’re well-rested, you’re more likely to see rejection as an opportunity instead of a setback.
You’re also more likely to have the perseverance to keep trying, even when the odds seem against you. So if you’re finding it hard to cope with rejection, make sure you’re getting enough shut-eye. It could make all the difference.
Additional Resources
Rejection sensitivity is a common issue for neurodiverse people. The fear of rejection can lead to social anxiety and isolation. It can also make it difficult to pursue goals and maintain relationships.
Fortunately, there are many other resources out there that can help neurodiverse people deal with rejection sensitivity. These programs typically involve helping people identify their triggers, develop healthy coping mechanisms, and set realistic goals. Consider signing up for executive functioning coaching to help you provide the right tools to do so.
With the right support, neurodiverse people can overcome their fear of rejection and lead happy, successful lives.
Final Thoughts
It’s important to remember that rejection sensitivity is not a character flaw, and there are ways to cope with it. If you’re struggling with neurodiversity and rejection sensitivity, consider talking to your doctor or therapist about strategies for coping. There are also plenty of self-help books and articles available online that can offer guidance.
Remember, you’re not alone in this – many people struggle with rejection sensitivity every day. With some effort, you can learn to manage it and live a happier life.
Further Reading
- Medical News Today: What is the link between ADHD and rejection sensitive dysphoria?
- ADDitude Mag: How ADHD Ignites Rejection Sensitive Dysphoria
- Rebekah Pierce: What is ADHD Masking?
- Brian R. Monsma, Ph.D.: Diaphragmatic Breathing and Progressive Muscle Relaxation
- Rebekah Pierce: Hyperfixations & ADHD: What You Need to Know
- Amy Sippl: Stop, Think, Act: How To Practice Emotional Control Skills With Your Teen
- Rebekah Pierce: What is Waiting Paralysis & How to Combat It