
Imagine that you’ve been prepping a business case for a large conference to present to your boss. It includes travel costs, several days out of the office, and you’ll have to miss a large all-hands meeting to attend. But you’ve done your due diligence and pulled together a compelling argument for your trip. Nonetheless, your boss unfortunately declines your request, and you’re left with “no.” You’re understandably disappointed, maybe even frustrated, but you have to move on.
Now imagine that “no” comes with a metaphorical (but feels very real) gut punch. Perhaps hearing “no” brings tears to your eyes. Maybe that “no” sends you spiraling the remainder of the day, wondering where you might have gone wrong – and you can’t stop thinking about it.
That is an example of rejection sensitivity dysphoria.
The Cleveland Clinic defines Rejection Sensitivity Dysphoria (RSD) as the feeling of severe emotional pain due to rejection or feeling like a “failure.” It’s often found in individuals with ADHD, but isn’t limited to this community. This intense sensitivity can make navigating the natural disappointments and rejections in life incredibly difficult – especially in the workplace. However, understanding how RSD manifests at work and finding strategies to cope with it can help those affected maintain a healthy and productive work environment without suffering its intense consequences.
Recognizing Rejection Sensitivity Dysphoria in the Workplace
People with RSD often struggle with a heightened fear of criticism or rejection, leading to several distinct behaviors and challenges in the workplace:
Hesitating or avoiding new projects, especially if they’re new, unknown, or have a higher-than-average chance of failure.
A “short fuse” or sudden mood changes. As ADHD impacts the brain’s ability to read certain signals (hunger, thirst, emotion, etc.) until they hit a heightened level, those with ADHD can experience sudden external mood changes such as angry outbursts or tears when these emotions hit with limited warning.
Perfectionism – perhaps to the extreme. People who suffer from RSD may find themselves doing everything in their power to avoid mistakes or “something wrong” to avoid the emotional pain that comes with simple human error.
As a result of perfectionism, it’s very likely that these individuals also navigate anxiety and potentially depression in their day-to-day.
As a result, individuals who struggle with RSD might find themselves suffering from decreased productivity, higher absentee rates, and increased job-hopping as they seek to find a space further away from the source of their rejection.
What Are Some Coping Strategies?
RSD can be difficult to combat, especially with its ability to distort and take over the brain’s emotional center at a given time. But, it’s not impossible to cope. Some strategies include:
Seeking Professional Help: Cognitive-behavioral therapy (CBT) and dialectical behavior therapy (DBT) can help individuals reframe negative thoughts and develop healthier responses to perceived rejection.
Mindfulness and Stress Management: Techniques such as mindfulness meditation and deep-breathing exercises can help reduce overall anxiety and improve emotional regulation.
Set Realistic Expectations: Recognize that perfection is unattainable. Setting realistic goals and accepting that mistakes are part of the learning process can reduce the pressure to perform flawlessly.
Open Communication: Building a support network at work and having open conversations with trusted colleagues or supervisors about one's struggles can foster a more understanding and supportive environment.
Self-Compassion: Practicing self-compassion involves being kind to oneself, especially in the face of perceived failure or criticism. This can buffer the emotional impact of RSD.
Better yet, encourage your team members to support each other and those suffering with RSD. Whether that’s through constructive feedback delivered in a positive manner, encouraging an open dialogue to eliminate guessing and confusion, or even promoting mental health resources to anyone who needs them, your team and your organization can play a vital role in helping team members combat the overwhelming weight of RSD.
Rejection Sensitivity Dysphoria can profoundly impact an individual's professional life, but with the right strategies and support, it is possible to manage its effects. By understanding RSD and fostering a compassionate work environment, both employees and employers can contribute to a healthier, more productive workplace.
Comentários