In our last video, we explored how dopamine plays a role in the ADHD brain. Today, let's tackle two related challenges that many ADHDers face: rejection sensitive dysphoria (RSD) and, more broadly, emotional dysregulation.

Okay, what the heck is RSD? This is a fancy term for the intense emotional pain triggered by perceived or actual rejection, criticism, or disapproval. It's like having an emotional sunburn - even the slightest touch can cause searing pain. Research suggests that up to 99% of adults with ADHD experience RSD symptoms.

RSD can manifest as an overwhelming fear of rejection, people-pleasing tendencies, low self-esteem, and avoidance of social situations. It's not just feeling bummed out when someone doesn't like your new haircut - it's a visceral, all-consuming hurt that can leave you reeling for days.

Emotional dysregulation is a broader term that refers to difficulty controlling emotional responses. It's like your feelings have a mind of their own, often intense and unpredictable. This can look like mood swings, irritability, low frustration tolerance, and angry outbursts.

The ADHD brain struggles with emotional regulation for a few reasons:

• The amygdala (the brain's "threat detector") may be hyperactive, causing emotions to feel extra intense.
• The prefrontal cortex (the brain's "control center") may have trouble putting the brakes on big feelings.
• Difficulty with impulse control and self-soothing can make it harder to manage emotions in the moment.

So what can you do about it? Here are some strategies:

1. Name it to tame it. Putting a label on your emotions can help you gain some distance and perspective. "Oh, hello RSD my old friend..."
2. Question your thoughts. RSD can lead to distorted thinking, like assuming everyone hates you because one person frowned. Challenge those assumptions!
3. Practice self-compassion. Treat yourself with the same kindness you'd extend to a struggling friend. You're doing the best you can with a sensitive brain.
4. Find your people. Surround yourself with people who get it and accept you, RSD warts and all. ADHD support groups can be a great resource.
5. Consider medication. While there's no magic pill for RSD or emotional dysregulation, ADHD meds can help even out your neurochemistry and make emotions feel more manageable.

Remember, you are not alone in this. RSD and emotional dysregulation are incredibly common in the ADHD community. It's not a character flaw or weakness - it's a neurological difference that can be both a blessing and a curse.

With self-awareness, support, and plenty of chocolate (hey, it can't hurt), you can learn to ride the waves of big feelings without getting pulled under. And if you do get knocked down, know that you have the strength to get back up again.

Next in our series, we're talking sleep and its role in ADHD management.

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https://www.shimmer.care/blog/adhd-emotional-regulation

https://www.additudemag.com/emotional-resilience-adhd-coping/

https://whyy.org/segments/what-is-rejection-sensitive-dysphoria-and-why-does-it-impact-people-with-adhd/

https://neurodivergentinsights.com/blog/how-to-deal-with-rejection-sensitive-dysphoria

https://www.additudemag.com/rejection-sensitive-dysphoria-and-adhd/

https://add.org/emotional-dysregulation-adhd/

https://my.clevelandclinic.org/health/diseases/24099-rejection-sensitive-dysphoria-rsd

https://www.additudemag.com/emotional-stress-and-adhd-tools/

https://www.ncbi.nlm.nih.gov/books/NBK499919/