When Rejection Feels Like Too Much: Understanding Rejection Sensitive Dysphoria (RSD)
If you’ve ever replayed a message in your head a hundred times wondering if you said the wrong thing, or felt your stomach drop at the tiniest hint of disapproval; you’re not imagining it.
RSD is just one of the many ways that neurodivergent brains process the world differently—and understanding these differences is crucial for building fitness habits that actually work with your brain, not against it. If you're new to exploring how neurodivergence impacts your fitness journey, the Ultimate Guide to Neurodivergent Fitness breaks down everything you need to know.
At a Glance: What Is RSD?
RSD stands for Rejection Sensitive Dysphoria.
It’s common in ADHD and autism.
It causes intense emotional pain after real or perceived rejection.
It can trigger shame, anger, or shutdowns.
You can manage it through self-awareness, support, and boundaries.
What is Rejection Sensitive Dysphoria (RSD)?
Rejection Sensitive Dysphoria (RSD) describes the intense pain that can come from real or perceived rejection, criticism, or failure.
The word dysphoria means a state of deep unease, and for those who experience RSD, that unease can be overwhelming. It’s not just emotional; many people describe it as a full-body experience that can trigger shame, embarrassment, or even anger.
It often arrives suddenly, feels unbearable in the moment, and can take time to recover from. And that’s even if nothing “major” happened.
Common Signs of Rejection Sensitive Dysphoria (RSD)
Everyone experiences it differently, but these signs might sound familiar if you suffer with RSD too:
Criticism feels personal, even when it’s meant kindly.
Fear of rejection leads to avoiding opportunities, just in case things go wrong.
People-pleasing becomes a way to stay safe and liked.
Emotional overload can cause tears, shutdowns, or outbursts that feel out of proportion to the trigger.
Short but powerful reactions that fade quickly but leave emotional exhaustion behind.
If you recognise the above in yourself, you’re not “too sensitive.” You’re simply feeling things more deeply than most, and just like me, that’s part of how your brain processes the world.
Why Rejection Sensitive Dysphoria Happens (and What’s Behind It)
Research into RSD is still developing, but we know it’s often linked to neurodivergence, particularly ADHD and autism.
Many neurodivergent people experience emotions more intensely. The brain’s reward and emotional regulation systems (especially involving dopamine) can make rejection feel physically painful.
Add to that a lifetime of being misunderstood, masking, or hearing you're "too much," and it's no surprise that rejection hits harder. I know this intimately; my own late diagnosis came after years of not understanding why certain experiences felt so overwhelming. These experiences can teach the nervous system to stay on high alert for criticism, even when none is there.
How Rejection Sensitive Dysphoria Impacts Everyday Life
RSD can impact almost every part of life:
Work & Career
You might hold back in meetings, overthink emails, or avoid applying for opportunities in case you’re rejected.
Friendships & Relationships
Conversations get replayed over and over, worrying that you said something wrong or that someone’s tone means they’re upset with you.
Mental Health
Living in constant anticipation of rejection can lead to anxiety, burnout, or emotional exhaustion. The emotional weight of RSD compounds over time, especially when you're constantly scanning for signs of disapproval.
How to Manage Rejection Sensitive Dysphoria: Practical Strategies That Help
9 Ways to Manage RSD
The goal isn't to eliminate RSD completely, but to understand it, name it, and create space between the feeling and your response.
When rejection feels unbearable, try naming it: "This is RSD talking." That awareness can help you pause before the spiral takes over.
Take a break, breathe, journal, or voice-note your thoughts before responding. You deserve time to process.
Ask yourself: "What evidence do I have that this person is rejecting me?" RSD often makes us interpret neutral feedback as rejection.
Take action even when your brain is catastrophising the outcome. Systems matter more than motivation.
Speak to yourself as you would a friend. You deserve compassion, not criticism.
If certain people or environments constantly leave you feeling unsafe, it's okay to step back. Boundaries are self-respect.
Surround yourself with those who "get it." Being seen and validated makes all the difference.
When emotions surge, try grounding techniques like deep breathing, sensory breaks, or movement.
Therapists who understand neurodivergence can help you build tools for managing emotional intensity. You don't have to face it alone.
The goal isn’t to eliminate RSD completely, but to understand it, name it, and create space between the feeling and your response.
1. Recognise the Pattern
When rejection feels unbearable, try naming it: “This is RSD talking.” That small moment of awareness can help you pause before the spiral takes over.
2. Pause Before Reacting
If something triggers you, take a break, breathe, journal, or voice-note your thoughts before responding. You deserve time to process.
3. Reframe the Story
Ask yourself: “What evidence do I have that this person is rejecting me?” Often, RSD makes us interpret neutral feedback as rejection.
4. Build Momentum Without Relying on Motivation
RSD can make it hard to start things when you're worried about failing or being judged. Learning how to stay motivated without motivation helps you take action even when your brain is catastrophising the outcome.
5. Practice Self-Compassion
Speak to yourself as you would a friend. You wouldn't call a friend 'too sensitive' for feeling hurt, so give yourself that same kindness. This means ditching the 'no pain, no gain' mentality—both in fitness and in how you talk to yourself. You deserve compassion, not criticism.
Progress isn’t always about getting everything right, sometimes it’s about noticing the small wins that remind you you’re growing. If you need that reminder today, check out 5 Small Wins That Matter More Than Weight Loss. It’s all about celebrating progress that isn’t visible on a scale, but that changes how you feel about yourself.
And on the days when even small wins feel impossible? That's okay too. Some days I struggle too, and understanding that struggle is part of the journey makes it easier to be gentle with yourself when RSD hits hard.
6. Set Boundaries That Protect Your Energy
If certain people or environments constantly leave you feeling unsafe or criticised, it’s okay to step back. Boundaries aren’t rejection, they’re self-respect.
7. Find Your People
Surround yourself with those who “get it.” Whether that’s friends, a therapist, or a neurodivergent community, being seen and validated can make all the difference.
Creating a supportive space makes a huge difference when you’re managing RSD. The same goes for fitness environments. If you’ve ever felt unseen or unsafe in a gym setting, you’ll want to read Inclusive Gyms Matter; a piece about why accessibility, respect, and understanding should be the standard, not the exception.
8. Ground Yourself in the Present
When emotions surge, try grounding techniques like deep breathing, sensory breaks, or movement. Bringing yourself back to your body can help settle your mind.
9. Seek Professional Support
Therapists who understand neurodivergence can help you build tools for managing emotional intensity and self-criticism. You don’t have to face it alone.
Getting Support That Actually Gets It
Working through RSD isn't something you have to do alone. My approach to personal training is built around understanding how neurodivergent brains work—including the emotional intensity that comes with conditions like RSD. Whether you're navigating gym anxiety, rebuilding confidence, or just need someone who won't tell you to 'toughen up,' I'm here to support you as you are.
You’re Not “Too Sensitive” You’re Human
RSD can feel like a rollercoaster, but recognising it for what it is gives you back a sense of control. You’re not broken, dramatic, or overreacting; your brain is just wired to feel deeply.
With understanding, tools, and the right support, it’s possible to navigate rejection without it defining your worth.
If you're starting to explore your own diagnosis journey, you can read more about my experience through NHS Right to Choose. And if you'd like to chat about how RSD shows up in your wellbeing or confidence journey—especially around fitness and movement—book a free discovery call. There's no pressure, no judgment, just honest conversation about what support might actually help.
Because you deserve support that understands your brain; not one that tells you to be less of who you are.
If rejection sensitivity shows up for you in gym settings, you might also enjoy Gymtimidation Is Real: Here’s How I Help You Overcome It. It explores how fear of judgment, overwhelm, and sensory overload can hold you back, and how to rebuild confidence, one small step at a time.
Do you experience RSD too?
I’d love to hear what’s helped you manage those big emotions. You can get in touch here or by filling in the form below. Join my Neurodivergent Fitness Support Group to connect with others who truly get it.
Frequently Asked Questions About RSD
What is Rejection Sensitive Dysphoria (RSD)?
RSD is intense emotional pain triggered by real or perceived rejection, criticism, or failure. It's common in ADHD and autism, and feels overwhelming—not just emotionally, but as a full-body response that can include shame, anger, or shutdowns.
What are the signs I might have RSD?
You might experience RSD if criticism feels deeply personal even when kindly meant, you avoid opportunities out of fear of rejection, you people-please to feel safe, or you have emotional reactions that feel disproportionate to the situation but fade quickly—leaving you exhausted.
Is RSD the same as being "too sensitive"?
No. RSD isn't about being too sensitive—it's about how neurodivergent brains process emotional information differently. Your nervous system may have learned to stay on high alert for rejection after years of being misunderstood or told you're "too much."
How can I manage RSD in everyday life?
Start by naming it when it happens: "This is RSD talking." Pause before reacting, ask yourself what evidence you actually have of rejection, and practice self-compassion. Set boundaries that protect your energy, find people who understand, and consider working with a therapist who gets neurodivergence.
Can RSD affect my fitness journey?
Absolutely. RSD can make gym environments feel intimidating, make you avoid trying new exercises in case you "fail," or cause you to give up after one perceived setback. Understanding your RSD helps you build fitness habits that work with your brain, not against it. That's exactly what I help clients navigate through neurodivergent-informed personal training.
Related Posts
From Burnout to Balance (mental health + personal): "How I Rebuilt My Relationship With Exercise After Autistic Burnout"
How to Stay Motivated Without Motivation (mental health + practical): "Building Systems That Work When Willpower Doesn't"
Gymtimidation Is Real (gym anxiety + validation): "Here's How I Help You Overcome Fear of Judgment"