Rejection Sensitive Dysphoria: Why Small Rejections Can Feel So Big

Supporting people and brands to share their stories is a genuine joy for me. I get to help shine a light on the unique and inspiring work they bring to the world.

Perhaps unsurprising in my field, I also work with many neurodivergent people. One theme I see again and again is how deeply painful even small rejections or criticisms can feel. This experience has a name: Rejection Sensitive Dysphoria (RSD) and for many, it can be a stumbling block.

For someone living with RSD, what some might brush off as a passing comment or neutral reaction, can be experienced as overwhelming hurt. This intense emotional and physiological reaction can impact relationships, work, and wellbeing.

Common signs include:

·       Perfectionism and harsh negative self-talk

·       People pleasing and a constant need for reassurance

·       Catastrophising about worst-case scenarios

·       Reading neutral responses as criticism

·       Avoiding opportunities for fear of rejection

·       Withdrawing from social or professional settings

·       Feeling intense shame or guilt over minor feedback

·       Strong emotional reactions to perceived rejection

·       Becoming defensive when feeling criticised

Sound Familiar?

If you think RSD might be affecting you, you are not alone and there are ways to support yourself.

1.     Firstly, start with self-awareness: notice your triggers and patterns without judgment.

2.     Self-compassion practices, grounding techniques, and reframing negative self-talk can all help create space between the feeling and the reaction.

3.     Therapy, ADHD coaching, and peer support can provide practical tools and strategies.

4.     And most importantly, remember that this response is a recognised experience for many neurodivergent people.

As someone who works in communications, storytelling and coaching, I see how RSD can hold people back from sharing their ideas and stepping into opportunities. Recognising it, and finding ways to manage it, not only supports individual wellbeing, but also ensures that more unique voices, perspectives, and stories are heard.