Rejection Sensitivity and ADHD: When RSD Hits Hard

First of all, let’s get one thing clear: that overwhelming feeling of rejection? It’s so valid, love. When you’ve got ADHD, rejection isn’t just a passing discomfort—it can hit like a ton of bricks, even when you KNOW it shouldn’t bother you this much. And hey, you’re allowed to feel it. Rejection-sensitive dysphoria (RSD) is real, and anyone who’s been through it knows it’s not about the actual thing that happened. It’s about something deeper. It’s about that creeping feeling that no matter what we do, we’re never quite measuring up.

And that weight? Whew, it’s heavy, right? It’s like carrying around every “almost” moment, every time you feel like you’re one step behind, or like you’ve let someone down. Even when it’s something small, RSD can turn it into a big, personal wound. It’s like this filter our brain puts on that makes every rejection feel like proof that we’re not enough.

But, friend, here’s the truth: it’s not real. That filter? It’s lying to you.

You are enough. You don’t have to be the best at everything, and honestly? You don’t want to be! That pressure to always be more, to always push harder—it’s not sustainable. I know it feels like the answer to this rejection pain is to hustle even harder, to prove that you’re worthy, but sometimes, the real answer is in learning to sit with where you are right now. The real work is in knowing that you’re already worthy, exactly as you are.

This is where it gets tricky because I know when RSD hits, it feels like there’s no hope of being “more,” or like you’ll never catch up to the vision you have for yourself. But let me tell you something: you’re not stuck here forever. This feeling? It will pass. And no, you don’t need to exhaust yourself chasing validation to make it go away. Sometimes, the best thing you can do is rest and give yourself grace to just be.

When you’re in that deep RSD spiral, it’s okay to cry, to feel all the feelings. But you’ve got to remind yourself that this isn’t a forever thing. You’re not defined by the rejections or the mistakes. The key to healing from that hopeless feeling is tiny, manageable steps. Not giant leaps or overnight transformations—but small, steady progress that shows you that you’re in control. And slowly but surely, that weight will start to lift. You’ll feel lighter, less stuck, and more at peace.

So, next time RSD rears its head and tells you that you’re not enough, remind yourself that you don’t have to prove anything to anyone. You’re already enough, my dear, and you deserve to rest in that truth.