How does exercise impact RSD symptoms in ADHD?Â
Many people with ADHD experience overwhelming emotions when faced with criticism or rejection. This reaction, often described as Rejection Sensitive Dysphoria (RSD), is linked to the emotional dysregulation that forms part of ADHD. While RSD is not a recognised diagnosis, evidence suggests that regular physical activity can help improve mood, stress tolerance, and emotional control.
According to NICE guidance (NG87), lifestyle measures such as structured exercise can complement medication and therapy to support emotional and mental wellbeing in ADHD.
The science behind movement and emotional regulation
Exercise helps regulate the same brain systems involved in attention, reward, and emotion, particularly dopamine and norepinephrine. These neurotransmitters play a key role in mood stability and impulse control. Research published in Frontiers in Psychiatry (2025) and BMJ Mental Health (2024) shows that consistent aerobic exercise enhances prefrontal cortex function and reduces amygdala overactivation, which is often responsible for strong emotional responses in ADHD.
This neurochemical balance improves executive control, helping people pause and reframe feelings of rejection before reacting. Regular movement also reduces cortisol, the stress hormone linked to anxiety and emotional sensitivity.
How exercise supports RSD-related symptoms
Exercise can lessen the emotional impact of perceived rejection by:
Reducing emotional volatility
Improved neurotransmitter regulation stabilises mood and lowers reactivity.
Boosting self-esteem
Achievable fitness goals foster a sense of competence, countering self-criticism and fear of failure.
Supporting mindfulness in motion
Activities like running, swimming, or yoga promote present-moment awareness, reducing rumination on rejection or past mistakes.
Improving sleep and concentration
Better rest supports attention and emotional regulation, reducing irritability and emotional exhaustion.
A 2024 study in Frontiers in Psychology found that moderate-intensity exercise three times a week improved both executive functioning and emotional resilience in adults with ADHD, with participants reporting fewer mood crashes and better recovery from interpersonal setbacks.
Integrating movement into ADHD care
The NHS England ADHD Taskforce Report (2025) encourages physical activity as part of integrated ADHD care. NICE guidance similarly highlights the value of structured exercise in reducing emotional dysregulation and improving daily functioning.
Supportive behavioural programmes, such as those being developed by Theara Change, often incorporate movement-based coaching and mindfulness techniques to help individuals use exercise as a tool for emotional balance and resilience.
Takeaway
Exercise does not directly treat RSD, but it can significantly reduce its emotional intensity by regulating stress hormones, improving dopamine balance, and enhancing self-esteem. Regular movement supports emotional control, focus, and confidence, making it a valuable part of ADHD care alongside therapy, medication, and behavioural support.
