What is Rejection Sensitive Dysphoria (RSD)?
Rejection Sensitive Dysphoria (RSD) is an intense emotional response to perceived or actual rejection, criticism, or failure. It can cause overwhelming feelings of sadness, anxiety, or even anger. Unlike typical reactions to rejection, RSD is characterized by extreme emotional pain that can feel sudden and all-consuming.
RSD is commonly associated with individuals who have Attention-Deficit/Hyperactivity Disorder (ADHD) and those who identify as highly sensitive people (HSPs). People with ADHD often experience heightened emotional responses due to differences in brain regulation, making rejection feel more intense and debilitating. Similarly, highly sensitive individuals process emotions deeply, which can amplify their response to criticism or perceived disapproval. Folks with experiences of trauma and adverse life experiences can also suffer from higher raates of RSD.
How RSD Can Impact Mental Well-Being
While everyone experiences rejection at some point, those with RSD often struggle with it in ways that significantly affect their daily lives. Here are three major ways RSD can impact well-being:
1. Low Self-Esteem and Self-Doubt
The fear of rejection can lead to chronic self-criticism and low self-worth. Individuals with RSD may constantly second-guess themselves, avoid taking risks, or feel inadequate even when they receive positive feedback. Over time, this can erode confidence and contribute to anxiety and depression.
2. Emotional Dysregulation and Social Anxiety
Because rejection is felt so deeply, emotional reactions can be intense and difficult to manage. People with RSD may experience outbursts of sadness, anger, or frustration that seem disproportionate to the situation. This can make social interactions stressful, leading to avoidance of relationships or withdrawal from social settings.
3. Perfectionism and Over-Accommodation
To avoid potential rejection or criticism, individuals with RSD may develop perfectionistic tendencies or overextend themselves to please others. They may struggle with setting boundaries, fear disappointing others, or take on too much responsibility in an attempt to be accepted and validated. This can lead to burnout, resentment, and emotional exhaustion.
Navigating RSD Through Therapy
While RSD can feel overwhelming, therapy provides a structured and supportive way to manage its effects. Here are three therapeutic approaches that can help:
1. Cognitive-Behavioral Therapy (CBT)
CBT helps individuals identify and reframe negative thought patterns related to rejection. By challenging irrational fears and building healthier self-perceptions, CBT can reduce the emotional intensity of rejection and increase resilience in social situations.
2. Dialectical Behavior Therapy (DBT) and Emotional Regulation Strategies
DBT focuses on emotional regulation techniques that help individuals manage intense reactions to perceived rejection. Skills such as mindfulness, distress tolerance, and interpersonal effectiveness can support healthier responses to criticism and perceived social threats.
3. Self-Compassion and Trauma-Informed Therapy
Developing self-compassion can be a powerful tool for those with RSD. Therapy that incorporates self-acceptance and trauma-informed care can help individuals process past experiences of rejection and build self-worth independent of external validation.
Seeking Support
If you find that rejection sensitivity is impacting your life, relationships, or mental health, seeking professional support can make a difference. At Your Story Counselling, our therapists understand the challenges of RSD and provide tailored strategies to help you navigate emotional sensitivity and build resilience.
We offer free 15-minute consultations to help you explore therapy options that fit your needs. Connect with us today!
Rejection may always be a part of life, but with the right support and strategies, it doesn't have to control how you see yourself or how you engage with the world.
Clinicians that offer support in RSD:
Your Story Counselling Services is a multicultural, inclusive, BIPOC clinic that offers online services as well as in-person sessions in Vaughan and Markham.
Judy Lui and her team of clinicians and supervised therapist interns offer trauma-informed, clinical counselling in the form of art, play, and talk therapy. With an emphasis on social equity and justice,
Your Story offers counselling at a range of fee levels. Judy continues to see her clients, manages the clinic as Clinical Director, and mentors master ’s-level therapist interns.
Judy has been featured in the Toronto Star, where she discussed the impact of mental health struggles and the toll of COVID-19 on romantic relationships. She also co-authored a chapter in the first edition of An Intersectional Approach to Sex Therapy Centering the Lives of Indigenous, Racialized, and People of Color. She is a committee member with the Anti-Racism Advocacy Group at the Canadian Counselling and Psychotherapy Association, where she helps organize community events and panels on racial trauma and advocacy.
Judy is also one of three 2024 RBC Canadian Women Entrepreneur Awards Micro-Business Finalists and will represent the Central Canadian Region (Ontario & Montreal) for this honour.
If you have additional questions regarding the contents of this article please feel free to contact us and we will be happy to answer you.
Should you have questions or inquiries regarding counselling and the process of counselling, please visit our FAQ page. contact us to ask questions, or learn more about our team of therapists before signing up for a free 15 minute consultation.
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The information provided in this article is intended to be general knowledge and does not constitute as professional advice or treatment. This information is not intended for the use of diagnosis or treatment. Please do not share or distribute this article without the proper referencing or written/verbal consent of Judy Lui. Additional information can be found at www.yourstorycounselling.com or requested via info@yourstorycounselling.com
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