Understanding and Coping with Rejection Sensitivity Dysphoria (RSD) in ADHD
What is RSD?
Rejection Sensitivity Dysphoria (RSD) is a common but often overlooked aspect of ADHD. It refers to the intense emotional response some people experience when they perceive rejection, criticism, or failure, even if none is intended. These reactions can be overwhelming, causing feelings of intense shame or failure, often out of proportion to the actual situation.
What Are the Symptoms?
People with RSD may exhibit:
Extreme sensitivity to criticism or rejection.
Intense emotional responses, such as feeling devastated or angry.
Avoidance of situations where they might face rejection.
People-pleasing behaviours to avoid disapproval.
Harsh self-criticism or shame.
How Does RSD Affect People?
RSD can significantly impact daily life, leading to problems with self-esteem, relationships, and mental health. The fear of rejection may cause individuals to avoid new challenges or situations where they could be judged, affecting both personal and professional growth. For many, it leads to emotional volatility, making it harder to manage relationships and navigate social settings.
The "Translation Technique
This cognitive exercise can help people manage RSD by breaking down negative thoughts and feelings. Here's how it works:
Identify the negative feeling: For example, rejection.
What did the other person actually say?
They said, “I’m busy this weekend.”What did I hear them say?
I heard, “I don’t want to see you.”Why do I think they don’t want to see me?
Because they don’t like me.Who said they don’t want to see me because they don’t like me?
Me.
This technique encourages you to separate the feeling of rejection from reality. By breaking down your thoughts, you realize that the negative interpretation often comes from yourself, not the other person. Staying with the feeling allows you to self-soothe and cope better with emotional distress.
It’s hard to self-soothe when we believe our negative emotions stem from external forces beyond our control. By recognizing that our reactions are often based on misinterpretations, we can focus on developing coping strategies and self-compassion to manage RSD.
Therapy can help individuals with ADHD and RSD identify these patterns and provide tools to manage emotional sensitivity, improve relationships, and build emotional resilience.
