Rejection Sensitive Dysphoria Test | Gentle Self-Reflection

Rejection Sensitive Dysphoria Test (RSD test) — a gentle self-assessment for noticing patterns

This rejection sensitive dysphoria test (a short, gentle RSD test) is a compassionate check-in for noticing patterns of rejection sensitivity in the context of CPTSD and ADHD. It’s supportive and reflective—not a diagnosis.

Disclaimer: This reflection is educational and not medical advice. If your results resonate, consider exploring with a trauma-informed therapist or ADHD-aware clinician. Helpful directories: Psychology Today · NHS ADHD overview · CHADD

How to use this rejection sensitive dysphoria test

Answer as you are today, not as you “should” be. You can submit with blanks, but a full set gives a clearer reflection. After your score, you’ll see next steps and links to focused guides: How to Deal with RSD, RSD Symptoms, Treatment Options, RSD in Relationships.

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1) Do small signs of disapproval (tone, facial expression, a delayed reply) feel overwhelming?

2) Do you replay conversations for hours worrying you upset someone?

3) When someone doesn’t reply quickly, do you assume they’re angry or pulling away?

4) Do you avoid opportunities (friendships, jobs, sharing creative work) due to fear of rejection?

5) Do you feel a body “drop” (chest, stomach, throat) when you sense rejection?

6) Do you over-apologize or people-please to prevent disapproval?

7) Does feedback (even gentle) trigger shame or a sense of collapse?

8) After feeling rejected, do you withdraw or go silent to avoid making things worse?

9) Do you think “I’m too sensitive” or “something is wrong with me” when hurt?

10) Do relationships feel like a tightrope between closeness and losing the other person?

11) Do neutral comments feel personal, like proof you’re not valued?

12) Do you pre-reject yourself (not apply, not ask, not share) to avoid potential pain?

13) Do you rush to fix things (fawn) when sensing someone’s displeasure?

14) Do you feel sudden anger at yourself or the other person when rejected?

15) Do you carry a chronic fear of being “too much” or “not enough” for others?

Score

Your RSD test reflection

Next gentle steps:
  • Orient now vs then: name 3 things you see, 3 you hear, 3 you feel on your skin.
  • Write two columns: “What I know” vs “What I fear.” Let the nervous system see the difference.
  • Co-regulate: a warm drink, safe voice note, or slower exhales (longer out-breath).

Go deeper: How to Deal with RSD · RSD in Relationships · Treatment Options · Causes of RSD

Explore the full guide: Rejection Sensitive Dysphoria (gentle guide) · Wider context: CPTSD: Understanding the Healing Path

What this RSD test reflects

RSD is a survival-shaped sensitivity to cues of disconnection. In CPTSD it often pairs with freeze (collapse) and fawn (appease).

  • It’s not a flaw — it points to your longing for safe connection.
  • Body signals matter: chest, throat, stomach reactions are valid data.

Related reads: RSD Symptoms · Everyday Examples · RSD + ADHD Symptoms · RSD, ADHD & Women

Gentle practices

  • Place a hand where it hurts; add a slower, longer exhale.
  • Say: “A part of me fears rejection. Another part is here, now.”
  • Send yourself a brief, kind check-in note.

Nervous-system supports: Grounding · Co-Regulation

External resources (outbound)

Rejection Sensitive Dysphoria Test — FAQ

What is rejection sensitive dysphoria (RSD)?

RSD describes intense emotional and bodily pain in response to perceived or real rejection, criticism, or disapproval. In a trauma context, it’s a protective adaptation.

Is there a clinical test for RSD?

There isn’t a standardized diagnostic test. This page offers a compassionate self-reflection to notice patterns and consider supportive next steps.

How is RSD related to CPTSD and ADHD?

RSD can appear in both. In CPTSD, chronic threat trains the nervous system to scan for rejection; in ADHD, differences in emotional regulation can amplify sensitivity. Many people experience overlap.

How can I cope when a wave hits?

Try orienting to the present, lengthening the exhale, naming “what I know vs what I fear,” and seeking co-regulation with a trusted person or soothing practice.