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: 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. Connect with Me Instagram TikTok