RSD Workbook: Understanding and Navigating Rejection Sensitivity

This practical workbook was created to help ADHDers/AuDHDers better understand and respond to the intense emotional reactions often linked to Rejection Sensitive Dysphoria (RSD).
 
Rather than offering quick fixes, it provides a structured space to explore your patterns, reflect on common triggers, and develop more supportive ways of responding when rejection, criticism, or misunderstanding feels overwhelming.
 
Inside the workbook you will find:
• A clear, accessible explanation of what RSD is and how it commonly presents in ADHD/AuDHD
• Self-reflection prompts to help you recognise your personal triggers and patterns
• Examples of common RSD scenarios and ways people respond in those moments
• Practical strategies to support emotional regulation and nervous system calming
• Thought-reframing tools to help step back from spiralling interpretations
• Communication and boundary-setting scripts for difficult conversations
• A section on supporting children who may experience strong rejection sensitivity
• Journaling pages to help consolidate insights and build self-awareness over time
 
The goal of this workbook is to help you move from confusion and self-criticism toward greater understanding, self-compassion, and practical ways to navigate emotionally charged situations.
 
It is designed for neurodivergent Adults, parents supporting neurodivergent children, and professionals seeking a client-friendly psychoeducational resource.
 
This workbook is educational in nature and intended to complement, not replace, professional support where needed.