How DBT Can Help Manage ADHD Rejection Sensitivity Dysphoria (RSD)

If you experience extreme sensitivity to rejection and criticism, this can lead to feelings of guilt, shame, and low self-esteem. It can also cause you to feel isolated and disconnected from others and can impair your ability to function, showing up as your highest self in everyday life.

If any of this resonates, then you may have challenges with Rejection Sensitivity Dysphoria (RSD), and this article is for you.

We’ll also look at the connection between DBT and RSD, the differences between DBT and Cognitive Behavioural Therapy (CBT), and how DBT helped me with improving my communication with others when it came to my ADHD and co-occurring traits. And finally, I’ll encourage you to find out more by attending my upcoming RSD to Resilience Bootcamp experience.

Understanding DBT and RSD

Dialectical behaviour therapy (DBT) is an evidence-based therapy used to help individuals who experience ADHD rejection sensitivity dysphoria (RSD). DBT provides practical techniques to help individuals cope with overwhelming emotions and reduce distressful behaviours associated with ADHD RSD.

DBT focuses on helping individuals regulate their emotions and better manage their reactions to situations. It also helps to promote healthier relationships and to develop strategies to cope with difficult emotions. The goal of DBT is to help individuals who experience RSD to better manage their feelings and develop healthier coping strategies.

Psychologist Marsha Linehan developed DBT to help those who struggle with overwhelming emotions, suicidal thoughts, and difficulty managing relationships. It involves a combination of cognitive-behavioural strategies and mindfulness practices.

5 Ways DBT Can Transform Your Life From RSD to Resilience

DBT involves four key components that can help individuals with ADHD RSD to manage their emotions and behaviours, mindfulness, distress tolerance, interpersonal effectiveness and emotional regulation:

DBT is designed to help those struggling with intense emotions and self-destructive behaviours. It is a powerful tool for managing RSD.

Here are five ways DBT can help those with RSD breakdown:

• Mindfulness: Mindfulness is being aware of your thoughts and feelings without judgment. DBT teaches mindfulness skills that can help individuals with RSD become more aware of their emotional states and better manage their reactions to challenging situations.
• Distress Tolerance: DBT teaches distress tolerance skills that can help individuals with RSD better manage their intense emotional reactions to criticism and rejection. These skills can help individuals learn to accept their emotional responses and tolerate distress more healthily.
• Emotion Regulation: DBT teaches emotion regulation skills that can help individuals with RSD better manage their emotions. These skills can help individuals identify, understand, and manage their emotions more healthily.
• Interpersonal Effectiveness: DBT teaches interpersonal effectiveness skills that can help individuals with RSD better manage their relationships. These skills can help individuals communicate their needs and feelings more healthily.

Within the Rejection to Resilience Experience, we also use tools like cognitive restructuring so you can be a master at reframe, which is the 5th-way that DBT can transform your relationship with RSD.

Cognitive Restructuring: DBT teaches cognitive restructuring skills that can help individuals with RSD better manage their thoughts. These skills can help individuals challenge and change their negative thoughts and beliefs more healthily.

In order to go deeper into this new belief system, we use EFT, hypnotherapy, and energy tools to work with the subconscious.

By learning and practising the skills taught in DBT, individuals can learn better to manage their emotions, relationships, and thoughts more healthily.

With the help of DBT, individuals can gain excellent emotional balance and live a more fulfilling life.

These components work together to help individuals to understand their emotions and to develop healthier coping strategies. Through DBT, individuals can learn to manage their feelings better, reduce distressful behaviours, and create more beneficial relationships.

DBT vs CBT: What’s The Difference?

When it comes to managing ADHD Rejection Sensitivity Dysphoria (RSD), two of the most commonly recommended treatments are Dialectical Behaviour Therapy (DBT) and Cognitive Behaviour Therapy (CBT). Both of these therapies are based on changing unhelpful thought patterns, but there are some crucial differences between them.

CBT: Focuses on Thoughts and Behaviour

CBT is a type of therapy that focuses on changing unhelpful thoughts and behaviours. It is based on the idea that our thoughts, feelings, and behaviours are all connected and that changing one can affect others. In CBT, the therapist will work with the patient to identify unhelpful thoughts and behaviours and replace those with more helpful ones.

DBT: Focuses on Emotions

DBT is a type of therapy that focuses on understanding and managing emotions. It is based on the idea that identifying and regulating emotions is key to managing behaviour. In DBT, the therapist will work with the patient to identify triggers for unhelpful emotions and then work to develop strategies for addressing those emotions in a healthy way.

How DBT and CBT Work Together

Although DBT and CBT are different, they can be used together to help manage ADHD Rejection Sensitivity Dysphoria (RSD). By combining the two approaches, a therapist can help the patient identify unhelpful thoughts and behaviours and develop strategies for managing emotions. This can be particularly helpful for those struggling with RSD, as it can help them to understand and manage their feelings/emotions in a healthy way, as well as work to reduce any unhelpful thoughts and behaviours.

The Relationship Between CBT, DBT and RSD

Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioural therapy designed to help people reduce distress and healthily manage their emotions. It is an effective treatment for people with Rejection Sensitivity Dysphoria (RSD), as this often causes people to experience intense emotional reactions to perceived rejection or criticism. People with RSD often struggle to cope with insecurity, fear of criticism, and difficulty regulating their responses to criticism.

DBT is a type of psychotherapy that teaches skills to help manage emotions better. It focuses on creating a balance between acceptance and change. It works to find solutions to problems and helps people learn how to regulate their emotions in healthier ways. DBT also focuses on mindfulness and teaches people how to be aware of their thoughts and feelings without judging them.

The combination of DBT and CBT treatment has been found to be effective in reducing symptoms of RSD. DBT helps to teach skills to manage emotions, while CBT focuses on understanding the causes of rejection sensitivity. With this combination, people can learn to manage their reactions to criticism and reduce their feelings of insecurity and fear. The combination of DBT and RSD can also help people better identify their triggers and understand the underlying causes of their reactions.

How DBT Helped Me With Interpersonal Effectiveness

My own Attention Deficit Hyperactivity Disorder (ADHD) and co-occurring traits can make it difficult to interact with others and maintain professional or personal relationships.

• This has resulted in being unable to stay in a job long-term (always job hopping with a fear of having confrontational conversations). As a result, I couldn’t get promoted, so hit glass ceilings when it came to my income.
• Experiencing painful breakups that left me a half functioning depressive

Now

• I purchased my first 4-bedroom home as a single mum, which meant I had a single household income
• I got promoted in less than 12 months in a role

I still have my challenges, but I am aware when I have unhelpful patterns that need to be addressed.

Dialectical Behaviour Therapy (DBT) has had a positive impact on my interpersonal communication skills, and I now feel more confident and capable when engaging with others.

One of the most challenging aspects of living with ADHD is that it can lead to feelings of rejection sensitivity dysphoria (RSD). As somebody who experiences RSD, I find it hard to take criticism or feedback from others, and often feel anxious and overwhelmed when I’m in social situations.

DBT has helped me to recognise when I’m feeling anxious or overwhelmed, and to take steps to manage my emotions so I avoid projecting this on others.

It has also taught me how to communicate effectively with others, and to take a step back and think before I respond or react.

With the help of DBT, I’ve learnt how to stay present in conversations and be mindful of my body language and tone, as well as to listen to others and respect their opinions actively.

I’ve also learnt to take responsibility for my actions and understand how my behaviour impacts those around me. This has made it easier for me to build relationships with others and to have meaningful conversations without feeling anxious or overwhelmed.

I’m thankful to have learnt the skills that DBT has taught me, as it has enabled me to interact more confidently and effectively with those around me. I now feel more capable of communicating with others, and of having meaningful conversations.

Now as a DBT Practitioner, I help to guide my clients to use the tools to do the same.

How Meditation Changes the Brain to Reduce Flight and Fight Response

One of the most common behavioural issues associated with ADHD and RSD is the ‘flight or fight’ response, which can often lead to impulsive and risk-taking behaviour. Fortunately, mindfulness-based interventions such as meditation can help to reduce this response and provide a valuable tool for managing RSD.

Meditation reduces the fight or flight response by altering brain chemistry and increasing the production of certain hormones and neurotransmitters. For example, research has shown that meditation increases serotonin, a hormone associated with feelings of well-being, and decreases cortisol, the hormone related to stress and anxiety.

Meditation also increases the production of gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate the body’s response to stress. By decreasing cortisol and increasing GABA, meditation helps reduce the flight or fight response and promotes calm and relaxation.

Along with altering brain chemistry, meditation reduces the fight or flight response by changing how we perceive and react to stressors. Regular practice teaches us to recognise the signs of stress and respond more mindfully and less impulsively. This can help to minimize the risk of engaging in risky behaviour.

Finally, meditation can help to reduce the fight or flight response by increasing our self-awareness and helping us to recognize and manage our emotions in a healthy way. By developing a greater understanding of ourselves and our triggers, we can better manage our reactions to stressful situations.

The Invisible Weight of RSD

Rejection Sensitivity Dysphoria (RSD) is a psychological condition that can leave those suffering from it feeling invisible and hopeless. People with RSD are highly sensitive to perceived criticism and rejection and can be prone to feelings of anxiety and depression. This can be exacerbated by the rejection or exclusion they often experience daily. It’s easy to feel like there’s no way to manage RSD, that it’s something that can’t be overcome. However, that’s not the case. With regular therapy and the right support, it is possible to manage the symptoms of RSD and to lead a more fulfilling life.

The Benefits of DBT for RSD

Dialectical Behavior Therapy (DBT) is one of the most effective treatments for RSD. This type of cognitive behavioural therapy focuses on teaching the skills needed to manage emotional and cognitive states. It can help people with RSD learn to regulate their emotional responses, to better understand their emotions, and to build on their strengths. DBT teaches skills such as mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. These skills can help individuals manage their RSD more effectively and can help them to build more meaningful relationships with those around them.

How DBT Can Help to Manage RSD

Regular sessions of DBT can help individuals to manage their RSD more effectively. Through DBT, individuals can learn how to better understand and regulate their emotions, and how to cope with the symptoms of RSD. For example, DBT can teach individuals how to be aware of their emotions and how to recognize triggers that can lead to intense emotional responses. It can also help them to build a better understanding of their emotions and to learn how to respond in a more productive manner. Furthermore, DBT teaches skills such as distress tolerance and problem-solving. These skills can be used to manage the symptoms of RSD and to help individuals to live a more fulfilling life.

Remember this about RSD

It’s easy to feel overwhelmed by the symptoms of RSD and to think that it can’t be managed. However, with regular therapy and the proper support, it is possible to manage the symptoms of RSD and lead a more fulfilling life. DBT is an effective treatment for RSD, and can help individuals better understand and manage their emotions and build more meaningful relationships with those around them. With the help of DBT, individuals can learn to manage their RSD and to find hope for a better future.

Register for my Next RSD to Resilient Warrior

In this RSD to Resilience Experience, I will provide the tools, strategies, and support you need to move from rejection sensitivity dysphoria (RSD) to resilience. Having a strong sense of self-worth and resilience is essential for managing RSD and ADHD, and I am confident that this experience will give you the confidence and resilience you need to be successful.

During the bootcamp, I will teach you the skills and strategies you need to take control of your RSD and ADHD, and I will provide you with a supportive environment to help you grow and thrive. You will learn how to recognise and manage the triggers of RSD and ADHD, how to practice self-care, and how to develop the skills to build resilience.

You will learn how to use DBT to identify and regulate your emotions, how to practice mindfulness, and how to use interpersonal effectiveness skills to cope with difficult situations.

We will also discuss how to use DBT to reduce distress tolerance and increase problem-solving skills.

At the end of the boot camp, you will be equipped with the tools and strategies you need to manage RSD and ADHD and to cultivate resilience. You will be better equipped to cope with difficult situations, think more positively, and to be more mindful of your thoughts and feelings.

If you want to learn more about how to manage RSD and ADHD with DBT and cultivate resilience, sign up for my RSD to Resilience experience today. With my help, you can move from RSD to resilience and find the confidence and strength to manage your condition. Message me here with the word R2R !

RSD Doesn’t Have to be a Life Sentence

DBT can be a powerful tool to help those struggling with ADHD Rejection Sensitivity Dysphoria. By taking advantage of the techniques of meditation and mindfulness, you can reduce your fight-or-flight response and begin to build resilience. Don’t despair if you can’t make progress on your own – resources are available to help. Registering for an RSD to Resilience experience can give you the skills and support you need to begin your journey to a more balanced life. With the right help, you don’t have to let RSD define your life.