{"id":6255,"date":"2023-08-04T04:10:21","date_gmt":"2023-08-03T21:10:21","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6255"},"modified":"2023-08-04T04:10:21","modified_gmt":"2023-08-03T21:10:21","slug":"rejection-sensitive-dysphoria-signs-and-solutions","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6255","title":{"rendered":"Rejection Sensitive Dysphoria: Signs and Solutions"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">P<\/span>icture this: Your friend says they can\u2019t meet for coffee tomorrow, or your boss chooses one of your co-workers to deliver that presentation you were hoping to tackle. Plenty of people might be able to brush these things off, pinpointing reasons for the behaviors that have nothing to do with them; perhaps the friend had a work conflict pop up, or your boss is just spreading the love when it comes to assignments. Ultimately, these things, while annoying or disappointing, might just not be the biggest deal. But if, to you, these types of occurrences feel like a complete punch in the gut, entirely derailing your day, you may have rejection sensitive dysphoria (RSD).<\/p>\n<hr\/>\n<hr\/>\n<h2>What, exactly, is rejection sensitive dysphoria, and how does it manifest?<\/h2>\n<p>Though RSD isn\u2019t recognized as a mental-health condition in the latest version of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it\u2019s gained credence lately among mental-health practitioners and the public alike for its distinct characteristics. Though plenty of people <a href=\"https:\/\/www.wellandgood.com\/fear-of-rejection\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/fear-of-rejection\/\">fear rejection<\/a>\u2014and it\u2019s a <a href=\"https:\/\/www.wellandgood.com\/how-to-not-take-rejection-personally\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-not-take-rejection-personally\/\">totally normal, human thing to <em>dislike<\/em> rejection<\/a>\u2014those with rejection sensitive dysphoria have a particularly \u201cintense and severe\u201d emotional response to rejection or any degree of <em>perceived<\/em> rejection, says psychotherapist <a href=\"https:\/\/www.psychologytoday.com\/gb\/counselling\/georgina-sturmer-radlett-eng\/1112088\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.psychologytoday.com\/gb\/counselling\/georgina-sturmer-radlett-eng\/1112088\">Georgina Sturmer, MBACP<\/a>.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/rejection-sensitive-dysphoria\/\" current-title=\"Do You Spiral at the Slightest Hint of Rejection? You May Have Rejection Sensitive Dysphoria\" current-image=\"urbazon-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-03\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/rejection-sensitive-dysphoria\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/rejection-sensitive-dysphoria\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/rejection-sensitive-dysphoria\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>While, again, anyone might feel angry, sad, frustrated, embarrassed, or perhaps all of these feelings at once in the face of being (or feeling) rejected, \u201cit seems that with RSD, these experiences are overwhelming,\u201d says Sturmer, \u201cand the intensity\u2014and how it can send you spiraling\u2014is what makes RSD different from other emotional responses.\u201d<\/p>\n<blockquote>\n<p>\u201cThe intensity [of the sensitivity around rejection]\u2014and how it can send you spiraling\u2014is what makes RSD different from other emotional responses.\u201d \u2014Georgina Sturmer, MBACP, psychotherapist<\/p>\n<\/blockquote>\n<p>The resulting response tends to show up in one of two ways: <a href=\"https:\/\/www.goodtherapy.org\/blog\/more-than-thin-skinned-rejection-sensitive-dysphoria-1130197\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.goodtherapy.org\/blog\/more-than-thin-skinned-rejection-sensitive-dysphoria-1130197\">high anxiety or high anger<\/a>. The former reflects a desire to withdraw from others and ruminate on the minutiae of everyday interactions where you might\u2019ve perceived rejection; whereas, the latter involves lashing out at or <a href=\"https:\/\/www.wellandgood.com\/how-taking-revenge-makes-you-feel\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-taking-revenge-makes-you-feel\/\">seeking revenge<\/a> on whomever has rejected you. The common denominator? A hypersensitivity to any kind of rejection that can feel hard to shake or move forward from.<\/p>\n<h2>Who is at the greatest risk of developing rejection sensitive dysphoria?<\/h2>\n<p>The term \u201crejection sensitive dysphoria\u201d has risen in popularity largely for its <a href=\"https:\/\/www.additudemag.com\/rejection-sensitive-dysphoria-adhd-emotional-dysregulation\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.additudemag.com\/rejection-sensitive-dysphoria-adhd-emotional-dysregulation\/\">connection to attention deficit hyperactivity disorder (ADHD)<\/a>, which has also been more openly discussed in recent years. People with ADHD are thought to be particularly at risk for RSD\u2014which may even be a <a href=\"https:\/\/www.additudemag.com\/rejection-sensitive-dysphoria-and-adhd\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.additudemag.com\/rejection-sensitive-dysphoria-and-adhd\/\">symptom of ADHD<\/a>\u2014because both involve a level of emotional dysregulation, where external events can trigger an outsized or disproportionate emotional response.<\/p>\n<p>For similar reasons, <a href=\"https:\/\/www.psycom.net\/adhd\/rejection-sensitive-dysphoria\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.psycom.net\/adhd\/rejection-sensitive-dysphoria\">RSD has also been linked with autism<\/a>. It\u2019s possible that the unique brain functionality common in folks with autism and ADHD may prevent feelings of real or perceived rejection from being processed effectively, putting the nervous system on the fritz.<\/p>\n<p>Because RSD can lead to such an emotionally painful experience in response to anything that could be seen as rejection (even neutral responses like, \u201cI might be free,\u201d or \u201cI\u2019ll check my calendar\u201d), it\u2019s also <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/24099-rejection-sensitive-dysphoria-rsd\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/24099-rejection-sensitive-dysphoria-rsd\">common for people with RSD to have anxiety and depression<\/a>\u2014both of which are comorbid conditions that could worsen RSD, too.<\/p>\n<h2>What are common signs of rejection sensitive dysphoria?<\/h2>\n<p>\u201cBecause RSD is not well-defined, presentations may vary widely,\u201d says psychiatrist <a href=\"https:\/\/www.linkedin.com\/in\/andres-fonseca-1679b716?originalSubdomain=uk\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/andres-fonseca-1679b716?originalSubdomain=uk\">Andres Fonseca, MBBS<\/a>, co-founder and CEO of <a href=\"https:\/\/thrive.uk.com\/#\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/thrive.uk.com\/#\/\">Thrive Mental Wellbeing<\/a>. Below, he and Sturmer share a few common signs that you might have the condition:<\/p>\n<ul>\n<li>You feel the desire to withdraw, hide away, or avoid new experiences (to mitigate your potential for rejection)<\/li>\n<li>You have a tendency for perfectionism or hold yourself to extremely high standards<\/li>\n<li>You attempt to ignore or reject your feelings, leaving you numb, disconnected, or lonely<\/li>\n<li>You\u2019re prone to rageful or otherwise emotional outbursts in response to others\u2019 actions<\/li>\n<li>You people-please at all costs to ensure that you are liked or accepted<\/li>\n<li>You feel as if you have to work hard to fit in or be understood<\/li>\n<li>You tend to ruminate on the words or actions of others and what they reflect about you<\/li>\n<li>You feel intense humiliation, shame, or despair when you sense that you\u2019ve been rejected, critiqued, or criticized by others<\/li>\n<\/ul>\n<p>Because, again, RSD is not a formally recognized mental-health diagnosis, there\u2019s no particular combination of the above traits that means you have the condition. But if any of the above rings true for you, or generally speaking, you feel like you take rejection harder or more personally than those around you, you may have RSD.<\/p>\n<h2>What are common triggers of RSD?<\/h2>\n<p>Because any scenario that can be perceived as rejection, critique, or criticism can set off RSD, the triggers vary from person to person, and certain situations or people can trigger more intense RSD than others for some people, says Sturmer.<\/p>\n<p>You might find that work is a trigger for your RSD, for example, whether it\u2019s because you\u2019re overlooked by your boss for something, you get a job rejection, or you don\u2019t achieve a particular work task in the way that you\u2019d hoped, and you suspect that others can tell.<\/p>\n<p>Or, it might be friends or relatives that trigger your RSD, or your romantic relationship. Do you feel particularly low when your friend cancels on you or when your partner takes a rain check on date night, for example? To that end, social situations that prompt comparisons with others and relationship conflicts are also both common triggers, says Dr. Fonseca.<\/p>\n<h2>How can you cope with the symptoms of RSD?<\/h2>\n<p>The first step to coping is identifying when and how your RSD is manifesting. \u201cNotice if there are specific people or interactions that trigger your severe emotional responses,\u201d says Sturmer, who also suggests considering whether lifestyle factors\u2014like diet, drink intake, and exercise\u2014might come into play. These factors can influence your state of mind and thus play a role in how you might perceive and respond to someone\u2019s words or actions.<\/p>\n<p>By the same token, it might help to identify whether your RSD flare-ups tend to come with certain physical symptoms, which may feel more controllable to you than your emotions in the moment. \u201cNotice your body and breath when you\u2019re feeling an intense emotional response to rejection,\u201d says Sturmer. \u201cIf you can tune in to the physical sensations that accompany these emotions, you can devise physiological ways to soothe yourself\u2014for example, massaging a clenched jaw, stretching a tight neck, or opening your chest by taking deep breaths.\u201d<\/p>\n<p>Sturmer also recommends <a href=\"https:\/\/www.wellandgood.com\/how-to-be-mindful\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-be-mindful\/\">practicing mindfulness<\/a>, as \u201cstaying present can help all of us to regain perspective, calm negative thoughts, and feel more in control.\u201d Different things work for different people, but you might decide to focus specifically on your breathing, <a href=\"https:\/\/www.wellandgood.com\/54321-grounding-technique\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/54321-grounding-technique\/\">do a grounding exercise<\/a>, or listen to an audio meditation. Or, get a pen and paper, and write down your feelings. Putting feelings to paper can help you <a href=\"https:\/\/www.wellandgood.com\/stopping-obsessive-thoughts\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/stopping-obsessive-thoughts\/\">create some psychological distance<\/a> from them, and in turn, gain some control over them, too.<\/p>\n<p>It\u2019s also a good idea to tell your loved ones about your experience of RSD, so that they can better understand your responses in certain scenarios and show you the compassion that you need, adds Sturmer.<\/p>\n<p>Often, people with RSD worry that by telling their friends and family members how they\u2019re feeling, they\u2019re manipulating or guilt-tripping them\u2014for example, suggesting that they cancel their plans with others or walk on eggshells around them. But, there\u2019s a world of difference between manipulating someone or trying to direct their behavior, and just expressing how you feel so that they can take those feelings into account.<\/p>\n<p>If you feel like your response to rejection is effectively holding you back from living and enjoying your life, or the above tactics aren\u2019t helpful, it\u2019s also wise to consult with a mental-health professional, who can \u201chelp you understand any potential underlying conditions and your specific triggers, and help you develop strategies to cope with them,\u201d says Dr. Fonseca.<\/p>\n<h2>How to support a loved one who has RSD<\/h2>\n<p>If a loved one shares that they have RSD or experience hypersensitivity to rejection, just letting them know that you\u2019re there for them can mean a lot and help ease the pressure they feel. And while you might not want to walk on eggshells around them\u2014and they\u2019re unlikely to expect you to do so\u2014even just being tactful and considering how you word comments that could be perceived as criticism can be immensely helpful.<\/p>\n<p>\u201cIf you are supporting a loved one with RSD,\u201d adds Dr. Fonseca, \u201ceducating yourself, being compassionate and patient, communicating openly, avoiding unnecessary criticism, encouraging professional help, and setting boundaries are all vital.\u201d<\/p>\n<p>Rejection, to some degree, is a part of life. And even for people without RSD, it can really sting sometimes. RSD, however, can be debilitating, and as it\u2019s not often discussed\u2014or well-defined in a clinical sense\u2014it can be difficult for those affected to get help. Thankfully, things are changing, albeit gradually, and there are ways to manage the condition.<\/p>\n<p>If you are struggling with rejection more than most, it\u2019s worth being proactive to consider whether rejection sensitive dysphoria could be at play and if you might benefit from the above coping techniques or consulting a mental-health practitioner.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Picture this: Your friend says they can\u2019t meet for coffee tomorrow, or your boss chooses one of your co-workers to deliver that presentation you were hoping to tackle. Plenty of people might be able to brush these things off, pinpointing reasons for the behaviors that have nothing to do with them; perhaps the friend had &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6255","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6255"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6255\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6256"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}