Client Background: Sarah’s* world felt like a minefield. Every email, every delayed response, every piece of feedback sent her spiralling into self-doubt. She wasn’t just sensitive to rejection—she was consumed by it. A simple ‘we need to talk’ from her manager felt like a death sentence. Social situations drained her because she overanalysed every word, every facial expression, replaying conversations in her head long after they were over. She was stuck in a cycle of overthinking, catastrophising, and emotional exhaustion. When she reached out for help, she was desperate for change but terrified she wouldn’t be able to break free.
Phase 1: Stopping the Spiral
The Challenge: Sarah’s brain was in overdrive, caught in a relentless loop of “What if they don’t like me?” and “Did I say something wrong?” She felt like a fraud, like she was one misstep away from being rejected and abandoned. Sleep was elusive—she would lie awake replaying interactions, dissecting every moment for signs she had messed up.
What We Did:
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Identified her rejection triggers and mapped out the unconscious narratives fuelling her overthinking.
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Used the “Reframe & Rewire” technique to challenge automatic negative thoughts before they spiralled out of control.
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Introduced pattern interrupts—simple but powerful disruptions to break her cycle of anxious rumination.
Breakthrough: Within the first month, Sarah started catching herself mid-spiral. Instead of drowning in worst-case scenarios, she could pause and shift her perspective. It wasn’t easy, but it was a start.
Phase 2: Learning to Regulate
The Challenge: Sarah’s rejection sensitivity wasn’t just mental—it was physical. Her chest would tighten, her heart would pound, and her stomach would churn whenever she sensed criticism, real or imagined. It felt like drowning in a tidal wave of emotion with no way to come up for air.
What We Did:
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Practised EFT (tapping) to physically release the emotional charge from rejection memories.
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Introduced micro-meditations and Yoga Nidra to build a stronger mind-body connection.
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Created an “Emotional Reset Plan” for in-the-moment regulation when she felt overwhelmed.
Breakthrough: By the second month, Sarah felt like she had control over her reactions. Instead of her emotions hijacking her, she had tools to shift from panic to peace in minutes.
Phase 3: Rebuilding After Rejection
The Challenge: Every rejection, every ignored message, every “no” felt like confirmation that she was unworthy. She carried rejection like a wound that never healed, avoiding situations that could expose her to more pain. It made her play small, hold back, and shrink into the background.
What We Did:
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Used DBT distress tolerance techniques to help her bounce back from rejection faster.
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Built a “Resilience Circuit” to track her emotional recovery and measure growth.
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Shifted her identity from “someone who crumbles” to “someone who rises.”
Breakthrough: By month three, Sarah no longer saw rejection as a personal attack. She began experimenting with putting herself out there—voicing her ideas in meetings, setting boundaries, even reaching out to people she had been too afraid to before. And the best part? She survived it.
Phase 4: Redefining Connection
The Challenge: Sarah’s fear of rejection made relationships exhausting. She either overperformed to please people or withdrew to protect herself. Every misinterpreted text, delayed reply, or unenthusiastic “yeah, sounds good” sent her spiralling. She struggled to set boundaries because the thought of someone being upset with her was unbearable.
What We Did:
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Practised boundary-setting scripts designed for ADHD-friendly communication.
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Used role-play exercises to build confidence in handling difficult conversations.
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Shifted from people-pleasing to self-advocacy.
Breakthrough: Sarah successfully set a boundary with a colleague without the crushing guilt that used to follow. She began seeing relationships as partnerships rather than performance tests. She felt lighter, more in control, and—most importantly—worthy.
Phase 5: Making It Stick
The Challenge: Sarah had seen progress, but she was terrified of slipping back into old habits. Would she always have to fight this hard? Could she keep the changes going?
What We Did:
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Built a Rejection Resilience Roadmap for long-term success.
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Reinforced daily habits from the journal to make emotional regulation second nature.
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Celebrated wins, big and small, to keep momentum going.
Breakthrough: By the end of the 90 days, Sarah realised she wasn’t just managing rejection sensitivity—she was mastering it. Her emotional spirals were shorter, her resilience stronger, and her sense of self unshakable.
Final Outcome: What once felt like an unbearable weight became something Sarah could navigate with confidence. She went from drowning in rejection sensitivity to standing firm in her worth. The tools in the Rejection Sensitivity Journal didn’t just help her cope; they helped her transform. Now, when she faces rejection, she doesn’t crumble—she chooses how to respond. And that, more than anything, is freedom.
*name changed for confidentiality purposes