Emotional Dysregulation & Rejection Sensitivity

When your feelings throw a rager and refuse to leave

Imagine your emotions as that one wild party guest who shows up uninvited, turns the music way too loud, and refuses to leave—even when you’re ready to call it a night. That’s emotional dysregulation in ADHD: feelings that hit harder, linger longer, and sometimes spiral out of control.

Now add rejection sensitivity (RSD)—which is basically your brain’s version of “did they really mean that?” turned up to eleven. It’s like having a built-in radar for hurtful vibes, and your emotional bouncer lets every slight or criticism crash the party.

What this looks like:

  • Riding a rollercoaster of feelings that can shift in seconds
  • Taking criticism as a personal apocalypse (even when it’s just a “meh” comment)
  • Getting triggered by tiny slights that others might not even notice
  • Overthinking every word, look, or text like it’s a cryptic puzzle
  • Exploding emotionally but then feeling guilty or confused afterward
  • Struggling to calm down when emotions refuse to take a chill pill

It’s not just “being sensitive.” It’s your brain’s super intense emotional dial.

Your ADHD brain processes feelings in high-def, which can make emotional regulation feel impossible. And RSD? It’s the emotional equivalent of a mosquito buzzing in your ear—you can’t ignore it, and it drives you nuts.

What can help?

In the full module, we’ll dig into strategies, but here’s a quick taste:

  • Name the feeling – Sometimes just putting a label on it calms the chaos
  • Self-compassion pep talks – Because you deserve kindness, especially from yourself
  • Pause & breathe – Give yourself permission to step back before reacting
  • Set boundaries – Protect your emotional energy like the precious thing it is
  • Talk it out – Find someone who gets it (or hire your friendly ADHD auntie)
  • Embrace your emotional superpowers – Yes, they’re intense, but they can also fuel creativity and connection

This section will link to a full Emotional Dysregulation & RSD Deep Dive, where we’ll explore:

  • The neuroscience behind emotional intensity in ADHD
  • How rejection sensitivity hijacks your feelings
  • Tools to soothe your brain when feelings run wild
  • How to build resilience without numbing yourself

Deep Dive