Navigating ADHD: Rejection Sensitivity

For those moments when “It’s nothing” still feels like everything.

Sometimes it only takes a small look. A short reply. A delayed response. And suddenly your whole chest feels tight. You replay it, analyse it, try to convince yourself it didn’t mean anything — but your body still believes it did.

This isn’t being oversensitive. It’s called Rejection Sensitive Dysphoria (RSD) — a common and deeply affecting part of ADHD. It’s not just about fear of rejection — it’s the overwhelming emotional response to perceived disapproval, criticism, or exclusion, even when it’s imagined.

At get Mind, we believe that emotional safety matters as much as physical comfort. You don’t need to toughen up. You just need support that meets you in the moment. Here are a few quiet ways to navigate rejection sensitivity with more understanding and care.

---

1. Learn to Spot the Spiral

Rejection sensitivity doesn’t just hurt — it distorts. A missed message becomes proof you’re unwanted. A neutral tone sounds like criticism. The story in your head grows quickly, and your body believes every word.

Start by noticing the signs: racing heart, closed posture, an urge to withdraw or over-apologise. The moment you catch it, you’ve already slowed the spiral.

You can pause here. You don’t need to act on the feeling. You just need to notice it’s there.

---

2. Soothe the Nervous System First

When RSD hits, reassurance often doesn’t land. That’s because your nervous system is in alarm mode — logic can’t get through until the body calms down.

That’s where tactile grounding can help. Holding the get Mind: Seesaw Haptic Clicker or gently spinning the Flow Spinner can offer rhythmic, silent feedback — not as a solution, but as a physical cue of safety.

You’re not fixing the emotion. You’re creating a calmer space to feel it.

---

3. Use Neutral Self-Talk

You don’t need to leap to “I’m fine.” Try gentler phrases like:

• “This feels big, but it might not be.”
• “I’ve felt this before — and I got through it.”
• “There might be another explanation, even if I can’t see it yet.”

The goal isn’t to dismiss your feelings — it’s to give them context. To build space between what happened and what you tell yourself about it.

---

4. Reconnect, Even When You Want to Retreat

One of the hardest parts of RSD is the urge to hide. But disconnection often makes it worse.

Try this instead: reach out in a small way. Send a neutral message. Join a low-pressure space. Hold the Kinetic Spinner as a comfort object if you need to.

You’re allowed to feel unsure. You’re also allowed to stay present anyway.

---

A Quiet Companion, When Rejection Feels Loud

Rejection sensitivity doesn’t make you fragile — it means you feel deeply. That’s not something to cure. It’s something to support.

At getmind.co.uk, we create tools that can sit with you in that feeling. You don’t need to change how you respond overnight. You just need something steady to hold onto while it passes.

---

Further Reading & Resources:
ADDitude: Rejection Sensitive Dysphoria: What You Need to Know
CHADD: Emotional Impact of ADHD
Healthline: Understanding RSD and ADHD