Lesson 716 of 2116
AI for Managing Rejection-Sensitive Dysphoria Self-Talk
Rejection-sensitive dysphoria is the intense pain many ADHD adults feel from real or perceived criticism. AI can help slow the spiral and reframe the moment.
Lesson map
What this lesson covers
Learning path
The main moves in order
- 1What RSD feels like
- 2rejection-sensitive dysphoria
- 3RSD
- 4ADHD
Concept cluster
Terms to connect while reading
Section 1
What RSD feels like
Rejection-sensitive dysphoria is a sudden, intense emotional response to perceived rejection, criticism, or failure. It is overrepresented in ADHD adults. The pain is real and disproportionate. The thoughts that follow can sound certain even when they are wrong.
What helps in the moment
- Name the spiral as a spiral, not as truth
- Slow the speed of decisions made during it
- Get the body involved: cold water, walk, weight
- Write down the trigger thought before reacting
- Wait until the wave passes before responding
The 'send tomorrow' rule
Most regrettable replies during an RSD spiral are sent within 30 minutes. Save the draft. Sleep on it. Re-read in the morning. Most often, you will edit it, not send the spiral version.
Key terms in this lesson
Key takeaway: name it, slow it, wait it out. AI can help with the slowing part.
End-of-lesson quiz
Check what stuck
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