What is Rejection Sensitivity Dysphoria (RSD)?

Rejection Sensitivity Dysphoria (RSD) is an intense emotional response to perceived or actual criticism, rejection, or failure, often experienced by individuals with ADHD, autism, and other neurodivergent profiles. Unlike typical reactions to criticism, RSD can feel overwhelming, sparking feelings of shame, sadness, or frustration. For some, the fear of negative feedback or rejection can be so intense that it leads to avoidance of social interactions, criticism, or any situation where judgement might arise.

How Does RSD Affect Individuals?

People with RSD often feel emotional pain more acutely and may experience prolonged negative effects from even minor criticism or rejection. This sensitivity can influence self-esteem, personal relationships, and job performance. For instance, someone with RSD may react to a routine feedback session at work with intense self-doubt, anger, or distress, impacting their confidence and productivity. These feelings may also lead to coping mechanisms like perfectionism, people-pleasing, or withdrawal to avoid any potential criticism. RSD is not something that individuals can control through willpower alone, as it stems from deeply ingrained neurological and emotional processes.

Strategies to Regulate RSD

While RSD can be challenging, there are ways to manage it effectively:

1. Building Awareness

Understanding that RSD is a neurological response rather than a character flaw can help individuals and those around them approach it with empathy. Awareness reduces self-blame and enables those affected to seek strategies and support without feeling they are overreacting.

2. Practising Self-Compassion

Self-compassion exercises, such as mindfulness or journaling, can help individuals with RSD develop a kinder, more forgiving inner dialogue. Recognising that mistakes and rejection are part of human experience may help alleviate the intensity of emotional reactions.

3. Cognitive-Behavioral Techniques

Cognitive-behavioral approaches, including reframing thoughts and challenging negative beliefs, can help individuals see feedback as constructive rather than personal. Therapists or coaches specializing in neurodiversity can provide tools to reshape responses to perceived criticism.

4. Structured Feedback and Communication

For those working with or managing individuals with RSD, using structured feedback models like Inclusive Change’s C.H.A.N.G.E framework can be instrumental. Managers can approach feedback compassionately, focusing on growth, setting clear expectations, and maintaining open dialogue to help minimize anxiety related to criticism.

5. Seeking Professional Support

Therapists trained in ADHD, autism, and RSD-specific challenges can help individuals develop resilience and coping mechanisms. Accessing supportive communities and professional networks may also reduce feelings of isolation and provide practical strategies for handling RSD in day-to-day life.

A Compassionate Approach to RSD

RSD may present unique challenges, but with understanding and the right support, individuals can learn to navigate their emotional responses more effectively. Compassionate approaches, both from oneself and from others, can create a foundation for growth, resilience, and a stronger sense of self-worth.

For additional resources and tailored guidance on supporting neurodivergent individuals in the workplace, consider reaching out to Inclusive Change. We offer workshops, toolkits, consultancy and professional support to help individuals and organisations build a supportive and inclusive environment for everyone.

Links for support:  

1. Mind – Mental Health Support for ADHD and Autism

Mind offers a variety of mental health resources that include support for individuals dealing with emotional dysregulation, a core aspect of RSD. They provide guidance on understanding and managing intense emotions:

Mind - Mental Health Resources

2. ADHD Foundation UK

This charity provides resources and information on ADHD, including workshops and support materials that can be useful for understanding RSD and managing emotional sensitivity:

ADHD Foundation UK

3. National Autistic Society (NAS)

NAS offers resources for those on the autism spectrum, including guidance on managing rejection sensitivity and emotional challenges. They have information for individuals, families, and employers to help foster a supportive environment:

National Autistic Society - Emotional Support

4. Anna Freud National Centre for Children and Families

The Anna Freud Centre provides support for young people and adults dealing with mental health challenges, including anxiety and self-esteem issues linked to RSD. They also offer a range of self-help resources and information for parents and caregivers:

Anna Freud Centre

5. YoungMinds – Mental Health Support for Young People

YoungMinds has resources for young people, including those dealing with intense emotions and low self-esteem often associated with RSD. They provide resources for understanding and managing emotional responses:

YoungMinds Resources

6. Inclusive Change – Neurodiversity Workshops and Toolkits

Inclusive Change offers specialised workshops, toolkits, and consultation services to support neurodivergent individuals and their employers in managing RSD and fostering an inclusive work environment:

Inclusive Change

For enquiries for professional support services, get in touch at [email protected]