#85 - Rejection Sensitivity Dysphoria: How to Stop the Spiral and Reclaim Your Power

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Mar 17, 2025

Rejection Sensitivity Dysphoria (RSD) can lead to intense emotional turmoil from perceived rejection. Discover how to distinguish between real rejection and fear, while learning practical tools to regulate your emotions. Personal stories reveal how embracing sensitivity can be a strength. The discussion also touches on family communication and the vital role of understanding attachment styles in relationships. Gain insights to bounce back from rejection and foster resilience, turning vulnerability into power.

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INSIGHT

RSD vs. Rejection Sensitivity

Rejection Sensitivity Dysphoria (RSD) is characterized by intense emotional pain after real or perceived rejection.
While commonly discussed, RSD isn't an official diagnosis, unlike the well-researched "rejection sensitivity."

ANECDOTE

Annie's RSD struggles

Annie, an NVC practitioner, experiences RSD meltdowns despite her training.
She struggles with emotional spirals triggered by perceived criticism, exclusion, or fear of failure.

ADVICE

Radical Self-Acceptance

Reframe RSD not as a flaw, but as a highly sensitive nervous system.
Practice radical self-acceptance and work with your nervous system, not against it.

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Have you ever texted a friend, waited for a reply, and felt like your entire world was crumbling when they didn't respond right away? Do you find yourself deeply affected by neutral comments or minor critiques? If so, you might be experiencing Rejection Sensitivity Dysphoria (RSD) - a powerful emotional response that can feel like overwhelming pain, shame or devastation after a real or pervceived rejection.

In this episode, we break down:

What RSD is and why it feels so intense
How to differentiate between real rejection and fear of rejection
Practical tools to regulate your emotions and build resilience
How to work with your sensitive nervous system, not against it
Real-life strategies for handling rejection in relationships, work and daily interactions
A powerful reframe that will help you embrace your sensitivity as a strength, not a flaw

Plus, you'll hear from Annie, a seasoned Nonviolent Communication practitioner, as she vulnerably shares her struggles with RSD - despite all her training - and how she's learning to navigate these deep emotional waves.

✨If you've ever felt "too sensitive" or struggled to bounce back from rejection, this episode is for you.

We discuss:

1:55 Opening thoughts
3:33 What is RSD?
9:50 How can I best deal with RSD?
15:09 How can I decrease my suffering and increase my capacity?
21:17 Anxious and Avoidant Attachment Styles
25:56 Closing thoughts

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