Create Your Own Rejection Sensitive Dysphoria Blueprint: The 9 Steps

Are you tired of feeling like your emotions are out of control? Have you struggled with rejection sensitivity dysphoria (RSD) and want to overcome it? Look no further than this post to create your own Rejection Sensitive Dysphoria Blueprint™.

It’s the steps I take my clients through in my programme, laid out for you in one post

Say goodbye to RSD’s emotional rollercoaster and hello to a more confident, balanced you. It’s easier than you think, so let’s get started!

So first, I am going to give you the big picture, then break down each phase into steps

Phase 1: Explore

Exploring your RSD is the first step in creating your own rejection sensitive dysphoria blueprint, because explore is where you raise awareness. This phase involves identifying your triggers and understanding how your body reacts to rejection. With the help of a therapist or trusted friend, you can begin to explore the underlying causes of your RSD and gain clarity on what explicitly triggers your emotional reactions.

Phase 2: Equip

Equipping yourself with the right tools is essential in managing your RSD. This phase of creating your own rejection sensitive blueprint involves learning coping mechanisms and developing a self-care routine that works for you. Techniques such as deep breathing, mindfulness, and positive self-talk can all be helpful in equipping yourself to overcome your RSD.

Phase 3: Excel

Once you have explored and equipped yourself, it’s time to excel in managing your RSD. This phase involves taking action and implementing what you have learned. It’s important to recognize that managing RSD is an ongoing process and there will be setbacks along the way. But with consistency and perseverance, you can excel in managing your RSD and live a fulfilling life.

By following your own Rejection Sensitive Dysphoria Blueprint™, you can gain control of your emotions and overcome your RSD. Remember to be patient with yourself and seek support when needed. You’ve got this!

Explore (Phase)

Rejection Sensitive Dysphoria (RSD) can be a challenging experience. However, with the right tools and mindset, you can overcome it. In this section, we will discuss the Explore phase of creating your RSD blueprint. The Explore phase is all about gaining a deeper understanding of your RSD, accepting it, and aligning your thoughts and behaviours to help you overcome it.

Step 1: Awareness

Before you can start working on your own rejection sensitive dysphoria blueprint, you need to develop a deep awareness of your RSD. This involves understanding the triggers that set off your RSD, the physical and emotional sensations you experience when it happens, and the negative self-talk that follows.

To gain awareness, try practising mindfulness meditation. This will help you tune into your thoughts and emotions and become more aware of your RSD triggers. You can also keep a journal to record your thoughts and feelings when you experience RSD. This will help you identify patterns and gain a deeper understanding of your RSD.

Step 2: Acceptance

Once you have a deeper understanding of your RSD, the next step is to accept it. Acceptance doesn’t mean giving up or resigning yourself to the fact that you have RSD. It means acknowledging that it is part of who you are and that it’s okay to feel the way you do.

To practice acceptance, try using positive affirmations. Repeat statements like “I am worthy of love and respect” or “I accept myself just as I am” to yourself regularly. This will help you develop a more positive self-image and reduce the negative self-talk that often accompanies RSD.

Step 3: Alignment

The final step in the Explore phase is to align your ideal thoughts and behaviours through creative visualisation and journalling —how it looks, feels, and the experiences you encounter. Some clients also opt for Reiki healing during this step.

By going through the Explore phase of creating your RSD blueprint, you’ll gain a deeper understanding of your RSD, learn to accept it, and understand what aligned thoughts and behaviours look likes. The next phase, Equip, involves discovering the tools to help you manage and overcome RSD.

Equip (Phase)

Now that you have identified the triggers and symptoms of your Rejection Sensitivity Dysphoria, it is time to equip yourself with the necessary tools to overcome it. This phase involves reprogramming your thoughts, rerouting your reactions, and reframing your perspective.

Step 4: Reprogramme

Reprogramming your thoughts is critical to overcoming RSD. Your negative self-talk and limiting beliefs are often the root cause of your intense emotional responses. To reprogramme your thoughts:

• Reprogramme beliefs that do not align with your goals with hypnotherapy
• Identify and challenge cognitive distortions through cognitive restructuring using emotional freedom technique

Remember, your thoughts are not facts, and you can change them.

Step 5: Reroute

Rerouting your reactions involves learning new coping mechanisms to deal with triggers. Instead of reacting impulsively, you can learn to pause, reflect, and respond in a way that aligns with your values. To reroute your reactions:

• Practice dialectal behaviour therapy skills, mindfulness and meditation
• Develop healthy coping mechanisms, such as exercise or journaling
• Use assertiveness skills to communicate effectively

By rerouting your reactions, you can break the cycle of negative emotions and take control of your responses.

Step 6: Reframe

Reframing your perspective involves changing the way you view rejection. Instead of seeing it as a personal attack, you can reframe rejection as an opportunity for growth and learning. To reframe your perspective:

• Practice gratitude and focus on the positives in your life
• Challenge all-or-nothing thinking and perfectionism
• Utilise NLP tools to become a master reframer

By reframing your perspective, you can reduce the intensity of your emotional response and build resilience in the face of rejection.

Remember, equipping yourself with these tools takes time and practice. It may not happen overnight, but with persistence and dedication, you can overcome Rejection Sensitive Dysphoria and live a fulfilling life.

Excel (Phase)

In this phase, you will learn how to excel at managing your rejection sensitivity dysphoria (RSD). The Excel phase is designed to help you establish mindful boundaries, develop magnetic habits, and create a maintenance blueprint for long-term success.

Step 7: Mindful Boundaries

Mindful boundaries are essential in managing RSD. It’s important to recognize what triggers your RSD and set boundaries to protect your emotional well-being.

Boundaries can include anything from limiting interactions with certain people or situations to setting time limits on how much you engage with social media. By establishing these boundaries, you’ll create a safe space for yourself to navigate through potential triggers.

Step 8: Magnetic Habits

Creating magnetic habits can help you stay grounded and centred when dealing with RSD. These habits can include practising meditation, journaling, or even taking a walk outside when you feel overwhelmed.

The key is to find activities that bring you joy and help you relax. By incorporating these habits into your daily routine, you’ll develop a more positive outlook and be better equipped to handle any rejection or criticism that comes your way.

Step 9: Maintenance Blueprint

A maintenance blueprint is a plan that helps you maintain the progress you’ve made during the Excel phase. This plan should be flexible and adaptable to your changing needs.

Consider scheduling regular check-ins with yourself to assess how you’re feeling and adjust your plan accordingly. You may also want to consider seeking support from a therapist or trusted friend to help you stay on track.

Remember, the maintenance blueprint is not a one-size-fits-all solution. It’s important to experiment with different strategies until you find what works best for you.

Putting Your Plan Into Action

Now that you have your plan, it’s time to put it into action. This may be daunting at first, but remember that small steps lead to big progress. Start by implementing one aspect of your plan at a time and track your progress. Celebrate your successes along the way and be kind to yourself when you experience setbacks.

In conclusion, creating a rejection sensitivity dysphoria blueprint can help you take control of your emotions and live a more fulfilling life. By identifying your triggers, developing success strategies, creating a plan, and putting it into action, you can overcome rejection sensitivity and thrive.

Take the time to reflect on your experiences and use the exercises in this post to create your blueprint. You may need to revisit it and make changes along the way, but that’s all part of the process.

The Overcoming Rejection Sensitivity Dysphoria (RSD) Blueprint™ is your step by step 90 day blueprint to help diffuse emotional explosions so you can master your emotions.

The investment is £2500, payment plans are available.

Thank you for reading, and I wish you all the best in your journey towards managing rejection sensitivity dysphoria!

Ruth-Ellen, your Rejection Sensitivity Dysphoria healer & coach. Author of rejection sensitivity for ADHD journal