ADHD with Jenna Free EP. 28: RSD Explained - Why ADHD Brains Panic at Any Hint of Criticism | ADHD with Jenna Free
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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:
- Observe the dysregulation - Notice physical symptoms (racing heart, clenched stomach, tense shoulders) and mental reactions (all-or-nothing thinking, panic responses)
- Regulate physically - Take deep breaths, consciously relax your body, remind yourself "I'm safe, this isn't dangerous"
- Shift your thinking - Challenge catastrophic thoughts, move from reactive to responsive mode
- Assess the feedback - Once calm, objectively evaluate if there's valid insight to take from the criticism
- 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.
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