When Rejection Feels Like Too Much: Understanding Rejection Sensitive Dysphoria (RSD)

If you’ve ever replayed a message in your head a hundred times wondering if you said the wrong thing, or felt your stomach drop at the tiniest hint of disapproval; you’re not imagining it.

For many neurodivergent people, especially those with ADHD or autism, rejection goes to a whole new level. It feels all-consuming. That intense emotional reaction actually has a name: Rejection Sensitive Dysphoria (RSD).

Let’s look at what that means, why it happens, and how you can start to navigate it with more understanding and self-compassion.

At a Glance: What Is RSD?

• RSD stands for Rejection Sensitive Dysphoria.

• It’s common in ADHD and autism.

• It causes intense emotional pain after real or perceived rejection.

• It can trigger shame, anger, or shutdowns.

• You can manage it through self-awareness, support, and boundaries.

What is Rejection Sensitive Dysphoria (RSD)?

Rejection Sensitive Dysphoria (RSD) describes the intense pain that can come from real or perceived rejection, criticism, or failure.

The word dysphoria means a state of deep unease, and for those who experience RSD, that unease can be overwhelming. It’s not just emotional; many people describe it as a full-body experience that can trigger shame, embarrassment, or even anger.

It often arrives suddenly, feels unbearable in the moment, and can take time to recover from. And that’s even if nothing “major” happened.

Common Signs of Rejection Sensitive Dysphoria (RSD)

Everyone experiences it differently, but these signs might sound familiar if you suffer with RSD too:

• Criticism feels personal, even when it’s meant kindly.

• Fear of rejection leads to avoiding opportunities, just in case things go wrong.

• People-pleasing becomes a way to stay safe and liked.

• Emotional overload can cause tears, shutdowns, or outbursts that feel out of proportion to the trigger.

• Short but powerful reactions that fade quickly but leave emotional exhaustion behind.

If you recognise the above in yourself, you’re not “too sensitive.” You’re simply feeling things more deeply than most, and just like me, that’s part of how your brain processes the world.

Why Rejection Sensitive Dysphoria Happens (and What’s Behind It)

Research into RSD is still developing, but we know it’s often linked to neurodivergence, particularly ADHD and autism.

Many neurodivergent people experience emotions more intensely. The brain’s reward and emotional regulation systems (especially involving dopamine) can make rejection feel physically painful.

Add to that a lifetime of being misunderstood, masking, or hearing you’re “too much,” and it’s no surprise that rejection hits harder. These experiences can teach the nervous system to stay on high alert for criticism, even when none is there.

How Rejection Sensitive Dysphoria Impacts Everyday Life

RSD can impact almost every part of life:

Work & Career

You might hold back in meetings, overthink emails, or avoid applying for opportunities in case you’re rejected.

Friendships & Relationships

Conversations get replayed over and over, worrying that you said something wrong or that someone’s tone means they’re upset with you.

Mental Health

Living in constant anticipation of rejection can lead to anxiety, burnout, or emotional exhaustion.

How to Manage Rejection Sensitive Dysphoria: Practical Strategies That Help

The goal isn’t to eliminate RSD completely, but to understand it, name it, and create space between the feeling and your response.

1. Recognise the Pattern

When rejection feels unbearable, try naming it: “This is RSD talking.” That small moment of awareness can help you pause before the spiral takes over.

2. Pause Before Reacting

If something triggers you, take a break, breathe, journal, or voice-note your thoughts before responding. You deserve time to process.

3. Reframe the Story

Ask yourself: “What evidence do I have that this person is rejecting me?” Often, RSD makes us interpret neutral feedback as rejection.

4. Practice Self-Compassion

Speak to yourself as you would a friend. You wouldn’t call a friend “too sensitive” for feeling hurt, you’d reassure them. You deserve that same kindness.

Progress isn’t always about getting everything right, sometimes it’s about noticing the small wins that remind you you’re growing. If you need that reminder today, check out 5 Small Wins That Matter More Than Weight Loss. It’s all about celebrating progress that isn’t visible on a scale, but that changes how you feel about yourself.

5. Set Boundaries That Protect Your Energy

If certain people or environments constantly leave you feeling unsafe or criticised, it’s okay to step back. Boundaries aren’t rejection, they’re self-respect.

6. Find Your People

Surround yourself with those who “get it.” Whether that’s friends, a therapist, or a neurodivergent community, being seen and validated can make all the difference.

Creating a supportive space makes a huge difference when you’re managing RSD. The same goes for fitness environments. If you’ve ever felt unseen or unsafe in a gym setting, you’ll want to read Inclusive Gyms Matter; a piece about why accessibility, respect, and understanding should be the standard, not the exception.

7. Ground Yourself in the Present

When emotions surge, try grounding techniques like deep breathing, sensory breaks, or movement. Bringing yourself back to your body can help settle your mind.

8. Seek Professional Support

Therapists who understand neurodivergence can help you build tools for managing emotional intensity and self-criticism. You don’t have to face it alone.

You’re Not “Too Sensitive” You’re Human

RSD can feel like a rollercoaster, but recognising it for what it is gives you back a sense of control. You’re not broken, dramatic, or overreacting; your brain is just wired to feel deeply.

With understanding, tools, and the right support, it’s possible to navigate rejection without it defining your worth.

If you’re starting to explore your own diagnosis journey, you can read more about my experience through NHS Right to Choose, or reach out if you’d like to chat about how RSD shows up in your wellbeing or confidence journey.

Because you deserve support that understands your brain; not one that tells you to be less of who you are.

If rejection sensitivity shows up for you in gym settings, you might also enjoy Gymtimidation Is Real: Here’s How I Help You Overcome It. It explores how fear of judgment, overwhelm, and sensory overload can hold you back, and how to rebuild confidence, one small step at a time.

Do you experience RSD too?

I’d love to hear what’s helped you manage those big emotions. You can get in touch here or by filling in the form below. Join my Neurodivergent Fitness Support Group to connect with others who truly get it.