How Do You Handle Rejection-Sensitive Dysphoria in the Workplace? 

If a minor critique leaves you spiralling, or a casual remark feels overwhelming, you may be experiencing ADHD rejection-sensitive dysphoria (RSD). It is not just being sensitive, it is a deep, emotional response to perceived rejection or failure, common in people with ADHD. In the workplace, RSD can affect how you handle feedback, navigate relationships, and maintain workplace confidence even when your performance is strong. 

Coping Strategies That Support Emotional Balance 

Here is how to manage emotional intensity and build healthier responses at work through practical coping strategies and better emotional regulation: 

Pause before reacting  

RSD triggers are often fast and overwhelming. Taking even a few seconds to breathe, write down your thoughts, or step away can reduce impulsive responses and bring perspective. 

Reality-check your assumptions  

Ask yourself: “What do I know, and what do I feel?” This helps you separate facts from emotions, a vital skill for easing workplace anxiety. 

Seek feedback proactively  

Regular, constructive input from trusted colleagues can build a more balanced sense of how you are doing, reducing the sting of unexpected criticism. 

Use affirmations and self-reflection tools  

Keep a record of positive feedback or wins. Returning to this during emotional dips can help restore your sense of worth and remind you of your capability. 

Working with a therapist or ADHD coach and targeted support can help you build emotional resilience and reframe how you process rejection or disapproval in a professional setting. 

Managing ADHD rejection-sensitive dysphoria is about protecting your confidence, not avoiding challenge. Visit providers like ADHD Certify for personal consultations and emotional regulation tools tailored to ADHD. 

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Workplace challenges.