The RSD Emergency Kit: A Practical Guide to Managing Intense Emotional Reactions
A step-by-step 'emergency kit' to manage the overwhelming moments of Rejection Sensitive Dysphoria (RSD) with grounding and recovery strategies.
Rejection Sensitive Dysphoria (RSD) is intense emotional pain from perceived rejection or criticism, common in ADHD and Autism. This guide provides an emergency kit with immediate coping strategies and long-term tools to manage its impact.
Key Signs of RSD
Intense Emotional Pain
An overwhelming, painful emotional reaction that feels disproportionate to the situation, like a physical wound.
Common Triggers
Perceived criticism, being left out, cancelled plans, or even a subtle change in someone's tone of voice.
Physical Warnings
Your body might signal an episode with a tight chest, knotted stomach, or a sudden flush of heat.
Mental Warnings
A sudden shift to negative self-talk, obsessively replaying an interaction, or an urge to withdraw and isolate.
What to Do Right Now
1. Create Distance
Step away from the trigger. Leave the room, put your phone down, or end the conversation. This is a tactical retreat, not avoidance.
2. Use the STOP Skill
Stop what you're doing. Take a deep breath. Observe your thoughts and feelings without judgment. Proceed with a calmer mind.
3. Ground Yourself
Use the 5-4-3-2-1 method: Name 5 things you see, 4 you hear, 3 you feel, 2 you smell, and 1 you taste. This pulls you out of the emotional storm.
Recovery & Resilience
1. Process with a Timer
Set a 15-minute timer to write down or think about what happened. When it ends, shift your focus. This contains rumination.
2. Practice Self-Compassion
Place a hand on your heart and say something kind to yourself, like 'This is a moment of suffering. It's okay to feel this way.'
3. Build Your Support System
Explain RSD to 1-2 trusted people. Let them know what helps (and what doesn't) when you're struggling.
Key Takeaway
Managing RSD is a skill built over time. Your feelings are valid, and you are not alone. Be patient with yourself and focus on small, consistent steps toward emotional well-being.