ADHD and RSD. I have found myself struggling with Rejection Sensitivity Dysphoria. Strategies?

Rejection Sensitive Dysphoria, although not a formal diagnostic category, describes a range of symptoms that often accompany ADHD. This includes heightened sensitivity, difficulty letting go of past hurts and/or rejection. It may also involve a personal belief that you let someone down and social insecurity. This can be distressing, and leads you to be more sensitive to perceived rejection and consequently easily triggered by certain situations.

Some common symptoms of RSD may include:

     1) low self esteem 

     2) avoidance of social situations or particular social settings 

     3) fear of failure 

     4) anxiety 

     5) feeling hopeless 

     6) high expectations of self 

Some tips are:

1) Reinforce your strengths in order to overcome rejection. Acknowledge positive efforts, work and engage in rewarding activities to help increase self confidence. 

2) Use daily affirmations. You can do this by incorporating daily positive affirmations and self talk such as:

• All I need is within me
• I am getting better every day. 
• I am confidant.
• I am strong. 

3) Stop, think and then act accordingly. Practice taking a pause before responding to statements that may seem to be directed towards you. It is common to have difficulty distinguishing between a general statement or a directed statement. Practice a statement such as "That's interesting. Let me think about that." 

4) Remind yourself that some people make negative statements that are more reflective of them and not of you. 

5) Remind yourself of the positives within your marriage and when interacting with your wife. 

6) Emphasize family and friends connections. Engage in fun and memorable activities together in order to counter the emotional sensitivities you may feel.

7) Lifestyle changes can often accompany gestational therapy to aid in managing your emotional response. It can be hard to control hurt feelings but having a plan and tools in place can help you exercise more control over your emotions. It can also improve and reduce your stress level, which in turn will make you feel more at ease and calm. This will then make it easier to control your emotions. You can try incorporating:

• daily exercise such as a walk
• eating a balanced diet
• practicing good sleep hygiene in order to feel well rested 

8) Finally, be kind to yourself your thoughts, words and actions.