If you have ADHD or autism, you may have experienced something called rejection sensitivity, or Rejection Sensitive Dysphoria (RSD).
I was recently diagnosed with ADHD and, due to something that happened with my youngest child recently, I was reflecting on a similar event in my own childhood. It led me to research more into rejection sensitivity and how to process it (as well as how to help my kiddo process it!)
These affirmations for rejection sensitive dysphoria are broken up into sections, one for adults and one for children. They’ll help you alter your mindset to become a better version of yourself, one that’s less reactive to criticism or feedback.
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*Disclaimer: I am not a medical professional and do not offer this as medical advice. This is my own personal experience and I encourage everyone to seek advice from their doctor before making decisions about their health. To view our full disclaimer policy, click here.
What is RSD?
Rejection sensitive dysphoria is the disproportionate experience of extreme emotions to real or perceived rejection. This could include criticism, feedback, exclusion, a perceived failure, or an actual or perceived rejection.
If you’re looking for an article that details the signs and symptoms of RSD, you may want to check out this article here. And this is a post about my own experience with RSD.
Using Affirmations for RSD
When it comes to handling RSD, I’ve recently found that affirmations work well for me.
HOWEVER—affirmations may not work for everyone. Many neurodivergent folks find that affirmations make them feel inauthentic and don’t work for them, and that’s totally valid. If affirmations make you feel icky or like you’re just putting on a mask, simply just don’t use them!
For myself, I find that affirmations help to calm me down. They allow my mind and body to get out of that stress reaction spiral/survival mode and get into a place that is calm and relaxed. I learn, grow, and enjoy life more from that calm, relaxed space.
So take a moment and reflect how your mind and body react to saying affirmations, and remember, ALL REACTIONS ARE VALID!
RELATED POST: Affirmations for Neurodivergent Women
15 Affirmations for Rejection Sensitive Kids
Here are 15 gentle, positive affirmations to offer support for kids experiencing rejection sensitive dysphoria.
Bear in mind that I’m a teacher and I have ADHD. I wrote these kid-friendly affirmations for RSD because they are what would help me and what I think will help my child. But I’m not a mental health care professional, so please be discerning and make sure that these affirmations fulfill your needs.
- It’s okay to have big feelings.
- I don’t have to be perfect to be awesome!
- I am kind, strong, and smart, even when I don’t feel like it!
- It’s okay to make mistakes. Mistakes help me learn.
- I matter.
- I am safe to feel my feelings.
- My feelings are real and important.
- I am not alone—other kids feel this way, too.
- It’s okay if not everyone understands me.
- This feeling will pass.
- I like myself—that’s what matters most!
- I am deeply loved.
- It’s more important to be authentic than to be perfect.
- I feel safe to be myself.
- I’m an awesome kid—one mistake doesn’t change that!
Affirmations for RSD Poster – Coming Soon!
Because I’m a teacher, I wanted to make a poster to hang up in my classroom… so I made several! You’re welcome to use them as well! There’s no email registration or anything. Just click the link to go to the PDF.
30 Affirmations for Rejection Sensitive Dysphoria for Adults
- My feelings are real.
- Rejection is something everyone experiences—I am not alone!
- I’m learning to support my emotional needs.
- Feedback can guide my actions without changing my identity.
- It is okay to be overwhelmed with emotions.
- I give myself permission to take some time to feel my feelings.
- I trust my healing process.
- I celebrate my courage to keep showing up!
- I deserve peace even when my mind is loud.
- My sensitivity is my secret strength!
- I do not have to shrink myself to make others comfortable.
- Every time I create a new narrative, I heal.
- My truth matters.
- I release the need to people please.
- It’s okay to feel hurt right now—feelings aren’t forever.
- I speak to myself with gentleness.
- Big feelings don’t mean that something is wrong.
- Criticism is not a reflection of who I am.
- My worth does not depend on others’ opinions.
- I belong.
- I am prepared and willing to hear feedback.
- I will not abandon myself.
- The important people in my life will not abandon me.
- I may feel wounded, but wounds will heal. I breathe.
- Not everyone has to like me. I like myself!
- I exist authentically.
- My feelings are valid and help me learn.
- I am enough.
- I honor myself by showing up.
- I feel deeply, and I am beautifully self-aware!
