When a Small Change Feels Like a Catastrophe: A Guide to Rejection Sensitive Dysphoria (RSD)
Rejection Sensitive Dysphoria (RSD) makes minor perceived rejections feel overwhelmingly painful. This guide explains what RSD is, identifies its triggers, and offers strategies to build resilience.
Rejection Sensitive Dysphoria (RSD) causes intense emotional pain from perceived rejection, criticism, or misunderstanding. For AUDHD brains, this can feel overwhelming, but there are ways to manage it.
Common RSD Triggers
Perceived Abandonment
Feeling left out or that something you rely on is gone, like a friend canceling plans or a favorite product being discontinued.
Unmet Expectations
When a plan or routine is disrupted without warning, your brain interprets the change as a personal failure or betrayal.
Social Friction
Misinterpreting a neutral comment or look as harsh criticism, leading to intense shame or a feeling of being disliked.
Emotional First-Aid
Name It
Acknowledge the feeling by saying, 'This is RSD.' This creates distance and reduces shame.
Ground Yourself
Use your senses to connect with the present. Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
Create Space
Physically move away from the trigger. Go to another room or step outside to reduce overwhelm.
Use Self-Compassion
Counter your inner critic with a kind phrase like, 'It's okay to feel this. This is my RSD, not my fault.'
Key Takeaway
RSD is a real and valid neurodivergent experience. Your intense feelings are not a character flaw. Practicing self-awareness and compassion are the first steps toward building resilience.