Rejection Sensitive Dysphoria

Rejection Sensitive Dysphoria (RSD) describes what happens when you feel intense, overwhelming emotional pain in response to rejection — or even just the possibility of rejection, criticism, or disapproval.

This isn’t about you being “too sensitive” or dramatic. It’s about how your brain processes what it sees as threats to your connection with others or your sense of belonging.

What RSD can feel like:

• Deep, crushing shame or embarrassment over seemingly small things
• Feeling completely devastated by criticism, even when it’s given kindly
• A sudden sense of worthlessness or complete failure when you’re left out
• Endlessly replaying conversations in your head, searching for what you did wrong
• Suddenly feeling unsafe or unloved — even when nothing has actually changed

RSD can be triggered by things like:

• A text message that sounds slightly “off” to you
• Someone not replying to your message (when they’re probably just busy)
• Hearing “not right now” or “maybe later”
• Being gently teased, corrected, or misunderstood in any way

Who experiences RSD?

Many people with ADHD, autism, or other neurodivergent traits experience RSD — often from a very young age. While it’s not officially listed as a medical condition, if you experience it, you know the emotional pain is absolutely real and can be overwhelming.

RSD seems to be connected to how your nervous system responds to emotional pain — especially if you’re already more sensitive to social cues, or if you have a history of being judged, misunderstood, or excluded. Your brain might have learned to be hyper-alert to any sign of rejection, even when none is intended.

You’re not broken

If this all sounds painfully familiar, please hear this: you’re not weak, needy, or broken. Your nervous system is doing its absolute best to protect you — sometimes it just tries a little too hard.

Simply understanding RSD and recognising it when it happens can be a powerful first step. It can help you develop more self-compassion, start setting better boundaries, and learn strategies for riding out those intense emotional waves without completely losing your sense of who you are.