ADHD Chatter 12 RSD Hacks That ACTUALLY Work
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Feb 24, 2026 They break down what Rejection Sensitivity Dysphoria is and why it hits so hard. Practical tricks include naming the feeling, slowing down responses, and using sensory grounding. Strategies also cover gathering evidence against negative thoughts, creating alternative explanations, and prepping mantras and statements to avoid emotional spirals.
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Step Away Before Reacting
- Remove yourself from triggering situations before you respond.
- Alex recommends pausing (eg. go to the bathroom) to avoid escalations like storming out and causing lasting damage.
Slow Down The Emotional Response
- Use quick grounding methods to slow the emotional response.
- Try 4s inhale/6s exhale breathing, splash cold water, bite ice, or list five things you can see/smell/touch to reset your nervous system.
Question The Story In Your Head
- Question the negative story your mind invents when triggered.
- Alex suggests asking for actual evidence and considering alternate explanations like busyness or different social circles.
