EP. 28: RSD Explained - Why ADHD Brains Panic at Any Hint of Criticism | ADHD with Jenna Free

Join the waitlist for ADHD Groups here - adhdwithjennafree.com/groups

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:01 Introduction to Rejection Sensitivity Dysphoria
02:00 The Bad Review and Initial Reaction
04:00 Understanding the Physical Response
06:00 Reactive vs. Responsive Thinking
08:00 Step-by-Step Regulation Process
10:00 Physical Regulation Techniques
12:00 Cognitive Restructuring and Taking Feedback
14:00 Information vs. Implementation Balance
17:00 Using Criticism Constructively
19:00 The Gift of Taking Feedback
21:00 Final Thoughts and Action Steps

Summary

In this episode, I dive into rejection sensitivity dysphoria (RSD) - that debilitating feeling when criticism makes you want to run away or quit everything. Using a recent podcast review as a real-time example, I walk through exactly how dysregulation shows up physically and mentally when facing criticism, and more importantly, how to regulate through it. I share the specific steps I used to go from heart-racing panic to productive action, demonstrating how regulation allows us to take in valid feedback instead of staying defensive. This episode includes a detailed action plan for managing RSD episodes.

Action Steps for Managing Rejection Sensitivity Dysphoria:

1. Observe the dysregulation - Notice physical symptoms (racing heart, clenched stomach, tense shoulders) and mental reactions (all-or-nothing thinking, panic responses)
2. Regulate physically - Take deep breaths, consciously relax your body, remind yourself "I'm safe, this isn't dangerous"
3. Shift your thinking - Challenge catastrophic thoughts, move from reactive to responsive mode
4. Assess the feedback - Once calm, objectively evaluate if there's valid insight to take from the criticism
5. Take productive action - Use the feedback constructively rather than defensively

Takeaways

• Rejection sensitivity dysphoria is dysregulation triggered by perceived criticism or rejection.
• The ADHD brain tends to focus more on negative feedback than positive reviews.
• Physical symptoms include racing heart, stomach clenching, and muscle tension.
• Dysregulation causes cognitive distortions and reactive rather than thoughtful responses.
• Regulation takes practice - your nervous system needs training like building muscle.
• Being able to take feedback non-defensively is a superpower for growth and success.
• You don't need more information, you need consistent implementation of basics.
• It's safe to be imperfect and use criticism as a tool for improvement.
• The goal is responding thoughtfully rather than reacting emotionally.
• Taking feedback well allows you to learn, grow, and improve continuously.

Connect with Me

• Instagram
• TikTok