Rejection Sensitivity Dysphoria: Understanding the Pain and Finding Your Way Through It
Rejection Sensitivity Dysphoria (RSD) is a deeply painful and often misunderstood experience that affects many neurodivergent individuals—especially those with ADHD, autism, or complex trauma histories. It’s not just about being “too sensitive.” It’s a neurological and emotional response to perceived rejection, criticism, or failure that can feel overwhelming and isolating.
At our clinic, we see how RSD impacts daily life, relationships, and self-worth. This blog post is here to help you understand what RSD is, how it shows up, and what you can do to begin healing.
What Is Rejection Sensitivity Dysphoria?
RSD is a heightened emotional sensitivity to rejection—real or perceived. It’s not a diagnosis in itself, but a symptom cluster commonly seen in neurodivergent populations. It can be triggered by:
Constructive feedback
Neutral or delayed responses
Social exclusion or perceived disapproval
Internalized fear of failure or disappointing others
These triggers activate the nervous system’s threat response, leading to intense emotional reactions that may include:
Shame
Panic
Anger
Withdrawal
Self-criticism
How RSD Shows Up in Everyday Life
1. Hypervigilance in Social Situations
You scan for signs of rejection—tone shifts, facial expressions, pauses in conversation—and interpret them as personal failure.
2. Overthinking and Rumination
You replay interactions, texts, or emails repeatedly, searching for what you “did wrong.”
3. Avoidance of Feedback
You may avoid situations where feedback is possible, fearing it will confirm your worst beliefs about yourself.
4. People-Pleasing and Perfectionism
You overextend yourself to avoid disappointing others, often suppressing your own needs and boundaries.
5. Emotional Shutdown
After perceived rejection, you may isolate, dissociate, or shut down emotionally to protect yourself.
6. Masking and Identity Suppression
You hide parts of yourself to fit in or avoid judgment, leading to a loss of authenticity and connection.
The Cost of Coping Alone
Without support, RSD can lead to:
Chronic anxiety and low self-esteem
Burnout from overcompensating
Difficulty forming and maintaining relationships
Fear of visibility in work or creative spaces
Internalized shame and self-rejection
Practical Coping Strategies for RSD
Healing from RSD is possible—and it starts with awareness, compassion, and intentional tools. Here are strategies we use in our counselling practice:
1. Name the Experience
Labeling RSD when it shows up helps create distance from the spiral. Try saying:
“This feels like RSD. I’m not in danger—I’m just triggered.”
2. Use Self-Soothing Techniques
Grounding exercises like deep breathing, tapping (EFT), or sensory regulation (weighted blankets, calming scents) can help calm the nervous system.
3. Practice Reframing with self compassion
Challenge automatic thoughts with gentle questions:
“Is there another way to interpret this?”
“What would I say to a friend feeling this way?”
4. Set Boundaries with Compassion
Learn to say no without over-explaining. Use scripts like:
“I’m not able to take that on right now, but I appreciate you asking.”
5. Build a Rejection-Resilient Environment
Surround yourself with people who offer consistent, affirming feedback. Create spaces where mistakes and vulnerability are safe.
6. Track Your Wins
Keep a journal of moments when you showed up, set a boundary, or received feedback without spiraling. Celebrate progress—even when it’s quiet.
7. Seek Neurodivergent-Affirming Support
Work with therapists who understand the emotional landscape of neurodivergence. RSD is not a flaw—it’s a signal that you care deeply and feel deeply.
You Are Not Too Much
You are not broken.
You are not overreacting.
You are wired for depth—and that’s something to honor.
At our clinic, we offer caring and affirming counselling for neurodivergent minds. Whether you’re navigating RSD, burnout, masking, or identity exploration, we’re here to support you.
Ready to explore support? Contact us today to book a session or learn more.