Rejection Sensitive Dysphoria (RSD)

Rejection Sensitive Dysphoria (RSD) Workbook
Understand intense emotional reactions to rejection, criticism, or perceived disapproval — and learn how to respond with steadiness, self-trust, and compassion.
 
Product Description
 
Rejection Sensitive Dysphoria (RSD) is a therapist-designed self-help workbook created to support adults who experience intense emotional pain in response to rejection, criticism, or the sense that they have disappointed others — even when no rejection was intended.
 
RSD is commonly associated with ADHD and neurodivergence, but many people experience RSD-like patterns without a formal diagnosis. It often shows up as sudden emotional overwhelm, shame, anger, withdrawal, or self-criticism following feedback, silence, or perceived disapproval.
 
This workbook offers a calm, structured space to help you understand what RSD is, why reactions feel so intense and fast, and how to regulate emotional responses without suppressing feelings or invalidating your experience.
 
Designed by experienced UK therapists, this workbook blends CBT-informed psychology, emotional regulation tools, and neuro-affirming understanding to help you respond to rejection with greater stability and self-compassion.
 
You’re not “too sensitive”.

Your nervous system is reacting to threat — and it can be supported.
 
What This Workbook Helps With
 
This workbook is especially helpful if you:
 
React strongly to criticism or perceived rejection
Feel sudden shame, anger, or emotional pain
Withdraw or shut down after feedback
Over-analyse messages, tone, or silence
Feel emotionally exposed in relationships or work
Tie self-worth closely to others’ approval
Feel exhausted by emotional highs and lows
 
If rejection feels unbearable or destabilising, this workbook helps you understand and soften that response.
 
What You’ll Learn & Explore
 
Inside this workbook, you’ll explore:
 
What Rejection Sensitive Dysphoria is (and isn’t)
How RSD differs from general anxiety
The role of the nervous system and threat response
Why reactions feel sudden and overwhelming
Shame-based thinking patterns (CBT-informed)
Emotional triggers and early warning signs
Separating perception from meaning
Regulating intense emotional surges
Reducing rumination after rejection
Building internal validation and resilience
 
The focus is on understanding, regulation, and self-compassion — not “toughening up”.
 
What’s Included
 
Printable PDF workbook (up to 40 pages)
Therapist-designed structure
Clear psychoeducation (plain English, low jargon)
Guided reflection and practical exercises
CBT-informed panic tools
Nervous-system grounding strategies
Space for notes and real-life practice
 
Format: PDF (print-only)
Delivery: Instant digital download
Designed by: Experienced UK therapists
Use: Personal self-help and reflection