What Is Rejection Sensitive Dysphoria (RSD)?

Written By Angela Remondi

(And Why It Feels Like the End of the World When Someone’s Upset With You)

You get a short text back and your stomach drops.
You apologize again even though no one asked you to.
You can’t stop replaying what you said in that one meeting three days ago.
Someone says, “Can we talk?” and you instantly assume you’re in trouble.

Sound familiar?

You might be dealing with something called Rejection Sensitive Dysphoria, and no, you’re not “too sensitive,” “too much,” or “overreacting.”

You’re having a very real nervous system response to perceived (or real) rejection. And it’s something we can work through: gently, with care.

What Is RSD?

Rejection Sensitive Dysphoria (RSD) is an intense emotional reaction to the perception of rejection, criticism, or disapproval; whether it’s actually happening or not.

It often feels like:

  • Embarrassment so strong it turns into shame

  • The urge to apologize, hide, or disappear

  • Anxiety about “being too much” or “messing everything up”

  • Obsessing over tone, wording, silence, or facial expressions

  • Sudden emotional shutdowns after perceived slights

RSD isn’t about attention-seeking or drama.
It’s about protection: your brain trying (aggressively!) to keep you safe from emotional harm.

Why It Happens (Especially With ADHD or Past Trauma)

RSD is especially common in:

  • People with ADHD (because of nervous system sensitivity + impulsive emotional reactivity)

  • People who grew up with criticism, neglect, or unpredictable caregivers

  • People who’ve been through relational trauma (abuse, bullying, rejection, or exclusion)

When your early environment taught you that rejection = danger, your brain wires itself to spot it early and react fast. Even if it’s not really happening.

RSD Can Show Up As...

  • Cancelling plans to avoid possible rejection

  • Staying quiet instead of speaking your needs

  • Melting down emotionally after minor conflict

  • Replaying a conversation 400 times to analyze tone

  • Feeling like your entire self-worth crumbles when someone’s mad (or might be)

The intensity of the feeling is real.
But the story underneath it? That’s where we can gently intervene.

How Therapy Can Help With RSD

In therapy, we can:

  • Identify your rejection triggers and patterns

  • Slow down the panic spiral and build emotional regulation skills

  • Work with shame and self-criticism (without piling more on)

  • Explore nervous system regulation (because this is in your body, not just your thoughts)

  • Practice new relational patterns where your needs and voice matter

You don’t need to live your life waiting for the next imagined rejection to hit.
You deserve relationships - and an inner world - that feel safe.

Final Thoughts

You are not “too sensitive.”
You are not broken for feeling things deeply.
You are someone who learned to scan for danger and try to fix it before it could hurt you.

That doesn’t make you dramatic. It makes you adaptive.

If you’re ready to unhook from the rejection spiral and build emotional safety from the inside out, I’d love to support you.
Book a session and let’s begin, gently, right where you are.

Angela Remondi
Next

You Don’t Need to Be in Crisis to Start Therapy