Back
ADHD · ADHD & Neurodiversity

Rejection Sensitive Dysphoria (RSD) Worksheet

Trust the feeling — distrust the story the feeling tells

TherapistAssist logo

Rejection Sensitive Dysphoria (RSD) is the intense, often physical pain of perceived rejection, criticism, or failure — common in ADHD. This page helps you ride the wave without burning the bridge.

The trigger (a comment, silence, look, email, no reply…)
The story my brain went to instantly
Pain intensity (0–100)
none
1
2
3
4
5
6
7
8
9
10
most
Where it landed in my body
  • Stomach drop
  • Chest tightness
  • Heat in face
  • Tears immediately
  • Wanted to disappear
  • Wanted to fight back
  • Wanted to over-explain
  • Wanted to cut the person off
RSD vs. reality check
What I'm interpreting
What might actually be true (the boring version)
What I'd need to know to be sure
What I'd tell a friend in this exact situation
Hold actions for 24 hours
  • Don't quit
  • Don't text the long message
  • Don't end the friendship
  • Don't post about it
  • Don't accept the blame globally

The pain is real; the conclusion isn't reliable

RSD feelings are valid AND wildly disproportionate. Trust the feeling exists — distrust the story it tells about what the other person meant.

© 2026 TherapistAssist ·