12 RSD Hacks That ACTUALLY Work

ADHD Chatter

Alex Partridge

Education, Mental Health, Health & Fitness

4.8 • 636 Ratings

🗓️ 24 February 2026

⏱️ 45 minutes

🔗️ Recording | iTunes | RSS

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Summary

RSD is the hardest part of ADHD. It stands for Rejection Sensitivity Dysphoria and it causes extreme emotional pain when you perceive someone has criticised you. It's truly debilitating but there are many coping strategies. Pre-order Alex’s book about Rejection Sensitivity Dysphoria 👉 https://linktr.ee/adhdchatter?utm_source=linktree_profile_share&ltsid=9ffd8709-06df-444c-9936-c136fbd14d6e Episode chapters: 02:22 RSD Explained 04:59 Give it a name 08:56 RSD hates evidence 11:19 Remove yourself 13:28 How to slow down emotional responses 16:51 Question the story 20:33 Tiimo advert 21:36 Create an alternative story 23:10 The rejection collection 25:14 Manage the basics 30:38 Separate yourself from RSD 33:27 Use clarity 39:24 Pre-rejection preparations Get 30% off an annual Tiimo subscription 👉 https://www.tiimoapp.com/offers/adhdchatter Buy Alex's debut book entitled 'Now It All Makes Sense' 👉 https://www.amazon.co.uk/Now-All-Makes-Sense-Diagnosis/dp/1399817817 Producer: Timon Woodward Recorded by: Hamlin Studios Trailer editor: Ryan Faber DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	12 RSD hacks that actually work.
0:04.6	And this episode's important because I feel like over the last 12 months there's been a huge
0:08.6	uptick in awareness around what RSD is, what it feels like, what it can do to somebody,
0:16.1	the impact it can have on the person's life.
0:18.4	But I feel like the next step is really understanding, okay, I have
0:21.7	RSD, I know that. What can I do to alleviate the pain that it causes? What's things can I put
0:29.2	around myself to help me actually live with it? And I feel like maybe to set the foundation of the
0:35.1	episode, it might be interesting just to recap of what it actually is, what it feels like, and then we'll go into the 12 hacks that really help you live with it.
0:44.1	Cool. Yeah. I mean, everyone talks about RSD and just how agonizing it is.
0:48.9	Yeah, it feels like a punch to the chest when it's triggered.
0:52.3	I just wish someone to write a book about it.
0:56.2	Well, it's such a big topic that I'm so passionate about, and I did write a book on it,
0:59.9	and it's called Why Does Everybody Hate Me, Living and Loving with Rejection Sensitivity,
1:04.7	dysphoria, because that's how it makes you feel a million times a day that everyone does
1:08.9	hate you when they don't.
1:10.5	You're not too
1:11.1	sensitive you have rejection sensitivity dysphoria well especially with phones where you're in
1:16.1	contact with everyone all the time the feedback you can just anything you receive from someone you can
1:21.5	you can change it in your head to be a negative thing if you're prone to RSD.
1:35.0	Oh, absolutely. RSD in the absence of any positivity or, you know, clear affirmation or acceptance from somebody, you jump to the worst case scenario. You always feel like you're in
1:39.0	trouble. You always feel like you're a nuisance to whoever you're with, that your presence is
1:43.7	annoying.
	...

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