When Rejection Hits
When Rejection Hits
A fillable + printable RSD workbook for figuring out what helps when your nervous system is freaking out, your brain won't let something go, or you want to understand your patterns a little better.
You know those moments when one comment, weird facial expression, piece of feedback, unanswered text, or slightly-off interaction suddenly becomes the only thing your brain can think about?
Maybe your heart is racing and you desperately want to fix it. Maybe you're writing a seven-paragraph text explaining yourself. Maybe you're replaying the conversation for the 47th time trying to figure out exactly what they meant. Or maybe you've made it all the way to clearly I am terrible and everyone has always secretly hated me.
Welcome. This workbook is for those moments.
When Rejection Hits is a practical, interactive workbook for adults with ADHD who experience rejection sensitivity or rejection sensitivity dysphoria (RSD).
And you do not have to start on page one and dutifully make your way through 74 pages.
The workbook is organized around where you are right now:
SOS is for when you're actively reeling and your body is in full alarm mode. You'll find ten body-based regulation strategies to try, with simple explanations of why they may help.
REFLECT is for when the initial intensity has come down (or wasn't even there in the first place), but your brain is still very much on the case. Instead of flipping through a pile of journal prompts and trying to decide what you need, you'll start with what's got you stuck and be directed toward an exercise that fits.
GROW is for when you're feeling steady enough to learn more about your own patterns, values, vulnerabilities, and the strategies you might want available the next time rejection sensitivity shows up.
Along the way, you'll mark what you've tried, keep track of what actually helps you, and gradually build your own RSD Field Guide.
Because the same strategy isn't going to help every person every time. Something in here may be fantastic for you. Something else may do absolutely nothing. That's useful information too.
The goal isn't to convince yourself that you're overreacting or that nothing bad happened. Sometimes rejection really happened. Sometimes you're responding to ambiguity. Sometimes you genuinely don't know yet.
The goal is to have a few more options between "OH GOD I NEED TO FIX THIS RIGHT NOW" and deciding what, if anything, you actually want to do next.
What you get:
A 74-page workbook that includes body-based regulation strategies, guided reflection exercises, values and pattern exploration, tools you can practice before you need them, a personalized SOS and Reflect Toolkit, your own RSD Field Guide, and a page you can write to activated-you while calmer-you is available to help.
You can use the workbook digitally or print it and write all over it. You do not need to complete every exercise, use it in order, or have some beautifully organized journey through your rejection sensitivity.
Come in where you are. Try things. Keep what helps. Come back when you need it.
A quick note about the fillable version
The digital version saves what you type in your browser, rather than permanently writing your answers into the original workbook file. This makes it easy to come back to what you've entered on the same device and browser, but browser storage can occasionally be cleared or reset.
If you've written something you really don't want to lose, I recommend keeping a copy somewhere else too. And if you prefer good old-fashioned pen and paper, the entire workbook is designed to be printable.
One more important thing
I'm a therapist and ADHD coach, but this workbook isn't therapy and purchasing it doesn't create a therapist-client relationship between us. It's an educational and self-reflection resource, and it can't account for your individual circumstances in the way a qualified professional who knows you can.
Use what's helpful. Skip what isn't. And reach for additional support when you need it.