What techniques help in reframing negative thoughts related to RSD?
People with ADHD often experience intense emotional reactions to rejection or criticism, a pattern sometimes described as Rejection Sensitive Dysphoria (RSD). While not a formal diagnosis, it overlaps with the emotional dysregulation recognised in NICE guidance. Learning to reframe negative thoughts can make these reactions less overwhelming and more manageable.
Understanding thought patterns in RSD
According to the Royal College of Psychiatrists, many people with ADHD develop automatic negative thoughts such as “I’ll fail anyway” or “everyone must be disappointed in me.” These thoughts are often rapid and self-critical. Therapies like Cognitive Behavioural Therapy (CBT) and mindfulness help identify and challenge these unhelpful patterns before they spiral into emotional distress.
Recent research published in the Journal of Attention Disorders (Knouse et al., 2025) found that adults with ADHD who used CBT-based cognitive restructuring techniques reported fewer avoidant thoughts and improved daily functioning. NICE also recognises CBT as an effective way to address unhelpful thinking and improve frustration tolerance.
Evidence-based techniques for reframing thoughts
Several structured approaches help manage rejection-driven thinking:
- CBT (Cognitive Behavioural Therapy) encourages people to track their automatic thoughts and test them against evidence. Over time, this builds emotional flexibility and self-trust.
- DBT (Dialectical Behaviour Therapy) teaches mindfulness and distress-tolerance skills to reduce the emotional impact of criticism or rejection.
- ACT (Acceptance and Commitment Therapy) focuses on observing thoughts without judgement and choosing actions that align with one’s values, even when negative emotions are present.
- Mindfulness and self-compassion practices promote calm awareness and acceptance. Evidence from Frontiers in Psychiatry (2025) shows they help regulate the brain’s emotional response network, improving resilience.
- Compassion-focused therapy adds a gentler layer by encouraging self-kindness instead of harsh self-criticism, helping to lower shame and anxiety.
These approaches strengthen prefrontal–amygdala regulation, the brain mechanism that allows people to pause, reflect, and reappraise rather than react automatically.
Building emotional resilience
The Mayo Clinic and NHS guidance both emphasise that practising thought reframing and self-compassion regularly builds confidence over time. Medication for ADHD can further support emotional regulation, making these psychological tools easier to apply.
Takeaway
Rejection sensitivity can make everyday feedback feel painful, but with the right techniques, these thoughts can be reframed into balanced perspectives. Using CBT-style thought tracking, mindfulness, or compassion-based exercises helps people with ADHD pause, re-evaluate, and respond with greater self-awareness. According to NICE and RCPsych, reframing negative thoughts is not about ignoring emotions, it’s about seeing them clearly and responding with self-understanding rather than self-criticism.
