Rejection Sensitive Dysphoria symptoms can feel like a sudden storm in the body after a tiny cue—a delayed text, a changed tone, a “Can we talk?” message. Logic says it’s small. Your chest says it’s everything. Below you’ll find plain-language signs (mind, emotions, and body), common triggers, and a quick reset you can use when the wave hits.
New to RSD? Start with the warm, big-picture guide. → Rejection Sensitive Dysphoria (Hub)
What RSD feels like (in real life)
- Texts: You see “Read 4:12 PM.” By 4:20 your stomach drops, and the mind writes a break-up speech no one gave.
- Work: A small comment in a meeting lands like a verdict. You replay your words all evening.
- Family: A sigh from someone you love; your body braces as if connection just got pulled away.
RSD isn’t drama. It’s a nervous system reacting to possible disconnection at full volume.
Emotional & mental signs
- Intensity spike: sudden flood of shame, panic, or anger after a cue of rejection or criticism
- Rumination: replaying moments, searching for what you “did wrong”
- Mind-reading: assuming negative intent in neutral gaps (silence, delay, brief messages)
- Collapse or lash-back: withdrawing completely or reacting strongly, then feeling worse
- Self-esteem crash: “I’m too much / not enough / a burden” feels absolutely true
Body-level cues
- Chest tightness, throat closing, stomach drop
- Heat flush, shaky hands, buzzing under the skin
- Breath holds or goes shallow; shoulders creep up
- Brain fog (freeze) or urgent over-explaining (fawn)
- Exhaustion after the wave passes
Common triggers
- Ambiguity: delayed replies, one-word answers, changed tone
- Feedback: even kind or small corrections
- Uncertainty: schedule changes, “We need to talk,” last-minute plan shifts
- Comparison: seeing others praised or included when you weren’t
- Old cues: phrases or expressions that echo past criticism
RSD vs. healthy sensitivity
| Healthy sensitivity | RSD pattern |
|---|---|
| Feedback stings, then settles with context. | Feedback feels like a verdict on your worth; body stays in alarm. |
| Silence is uncomfortable but manageable. | Silence equals rejection; urge to fix or disappear is strong. |
| You can check the story with others. | Checking feels impossible; the story feels already true. |
60-second reset: Look for three colors in the room → feel your feet → inhale for 4, exhale for 6–8 (five times). Whisper: “This is RSD. I can slow down before I make meaning.”
What helps next
- How to Deal with RSD — in-the-moment protocol + gentle scripts
- Causes of RSD — why your system reacts this way (compassion first)
- RSD ADHD Symptoms — overlap & differences
- RSD Test — reflective, non-diagnostic
- Grounding the Nervous System — body tools for steadier days
Gently related: Self-Worth · Perfectionism · People-Pleasing
FAQ
What are the most common rejection sensitive dysphoria symptoms?
A sudden intensity wave (shame, panic, anger), rumination, mind-reading, withdrawal or over-explaining, plus body cues like chest tightness, shallow breath, and jitters.
Are RSD symptoms the same as a panic attack?
They can overlap (tight chest, racing thoughts), but RSD is specifically tied to perceived rejection or criticism. Grounding and delaying interpretations often help the wave pass faster.
How long do RSD symptoms last?
For many, the peak is short (minutes) with after-effects that linger (tiredness, rumination). Body-first tools and co-regulation can shorten the tail.
Can you have RSD symptoms without ADHD?
Yes. Many with CPTSD or a history of chronic criticism experience RSD-like responses. Others feel it alongside ADHD. The shared thread is a nervous system that protects connection at high volume.
Continue your RSD series: How to Deal · Treatment Options · RSD in Relationships