Rejection is something most people experience, but for some, even the possibility of rejection can feel unbearable. Rejection Sensitive Dysphoria (RSD) describes the intense emotional pain triggered by perceived or actual rejection, criticism, or failure. While RSD is frequently associated with attention-deficit/hyperactivity disorder (ADHD), it can affect anyone.
At The Therapy Company, we recognise how overwhelming these experiences can be. By increasing awareness of RSD symptoms and developing healthy coping strategies, it is possible to reduce distress and live more confidently.
What Is Rejection Sensitive Dysphoria?
The term “dysphoria” means a state of unease or dissatisfaction. For those with RSD, this unease is amplified—what might seem like minor criticism or indifference to others can trigger intense emotional pain.
Although RSD is not a standalone diagnosis in the DSM-5, it is widely discussed in relation to ADHD. The impulsivity and emotional dysregulation often seen in ADHD can intensify RSD symptoms, making it difficult to distinguish where one condition ends and the other begins.
Myths and Misunderstandings
Because RSD is not formally recognised as a diagnosis, misconceptions are common:
- “It’s just oversensitivity.” In reality, RSD involves extreme and genuine emotional pain, not simple overreaction.
- “It only affects children with ADHD.” While more common in those with ADHD, RSD can affect anyone.
- “It will go away with age.” Without coping strategies, RSD often persists into adulthood, impacting relationships, careers, and self-esteem.
Dispelling these myths is crucial. With understanding and professional support, people living with RSD can learn to manage their emotions and thrive.
Symptoms of Rejection Sensitive Dysphoria
Recognising the signs of RSD is the first step towards effective coping. Symptoms may vary, but common experiences include:
- Intense emotional responses – sudden sadness, anger, or anxiety after perceived rejection.
- Mood swings – rapid changes linked to social interactions or internal worries about rejection.
- Sensitivity to criticism – difficulty handling even well-intentioned feedback.
- Avoidance behaviours – steering clear of social situations or challenges to reduce risk of rejection.
- People-pleasing – overcompensating to gain approval, often at personal cost.
- Withdrawal – distancing from relationships or activities due to fear of being rejected.
- Physical symptoms of stress – headaches, stomach pains, or muscle tension linked to emotional strain.
- Fatigue – constant vigilance around others can lead to mental and physical exhaustion.
- Sleep disturbances – anxiety about rejection may cause difficulty falling or staying asleep.
Coping Strategies for RSD
While RSD can be challenging, evidence-based strategies and therapeutic support can make a significant difference.
1. Cognitive Behavioural Therapy (CBT)
CBT is one of the most effective approaches to managing RSD. Techniques include:
- Cognitive restructuring – challenging irrational beliefs about rejection and reframing them.
- Mindfulness – focusing on the present moment to reduce the impact of perceived threats.
- Emotional regulation – learning practical skills such as journaling, breathing exercises, or meditation to manage overwhelming feelings.
2. Self-Compassion
- Remind yourself that rejection does not define your worth.
- Treat yourself with the same kindness you would extend to a close friend.
3. Gradual Exposure
- Slowly face situations where rejection might occur.
- Over time, this reduces avoidance and builds confidence.
4. Assertiveness Training
- Learn to set boundaries and express needs clearly.
- Assertiveness fosters healthier relationships without fear of conflict.
Professional Support Options
At The Therapy Company, we encourage those experiencing RSD to seek tailored professional support. Options include:
- Individual therapy – one-to-one sessions to explore triggers, patterns, and coping techniques.
- Group therapy – connecting with others who understand the struggle of RSD reduces feelings of isolation.
- Family counselling – involving family members helps create a supportive home environment.
Professional support provides a safe space to process emotions, practise resilience-building strategies, and gain perspective.
Everyday Strategies for Living with RSD
In addition to therapy, daily practices can support emotional stability:
- Educate others – explaining RSD to friends and family promotes understanding and empathy.
- Set achievable goals – break tasks into smaller steps and celebrate progress.
- Prioritise self-care – engage in hobbies, exercise, and restorative activities.
- Build resilience – practise regular routines that promote confidence and wellbeing.
Why Choose The Therapy Company?
At The Therapy Company, we are committed to helping individuals manage the challenges of conditions such as RSD with professionalism, compassion, and care. We provide:
- Specialist therapists trained in ADHD, emotional regulation, and related sensitivities.
- A safe, confidential environment where clients can share without fear of judgement.
- Tailored approaches, ensuring therapy aligns with each person’s unique needs.
- Support beyond sessions, equipping clients with tools to manage daily life.
Final Thoughts
Living with Rejection Sensitive Dysphoria can be exhausting and isolating, but it does not need to define your life. By recognising the symptoms, challenging misconceptions, and adopting effective coping strategies, individuals can reduce the impact of RSD and experience greater confidence, balance, and peace of mind.
If you suspect that RSD may be affecting you or a loved one, remember that support is available.
👉 Contact The Therapy Company today to speak with a qualified therapist and take the first step towards managing RSD with strength and resilience.