Embracing Your Worth in a World That Doesn’t Always Understand
Rejection Sensitivity Dysphoria (RSD) is a deeply emotional response to perceived or actual rejection, making professional environments particularly challenging for neurodivergent individuals. But here’s the truth: your worth is not up for debate. You bring unique strengths, talents, and perspectives to the workplace, and it’s time to step into that power with confidence.
What Is RSD, and Why Does It Hit Hard in the Workplace?
RSD, commonly experienced by those with ADHD and autism, heightens emotional sensitivity to rejection, criticism, or social disapproval. This can manifest in professional settings as:
Fear of feedback, making performance reviews feel like personal attacks.
Over analysing social interactions, second-guessing emails, messages, or conversations.
Avoiding leadership opportunities, fearing public failure or judgement.
Emotional exhaustion, from constantly navigating workplace dynamics.
The challenge? Many workplaces aren’t designed for neurodivergent minds. But that doesn’t mean success isn’t within your reach. By aligning your work with your core values and embracing your strengths, you can thrive—not just survive—in your career.
My Lived Experience with RSD at Work
"I remember the moment so vividly. My inbox pinged—‘Let’s chat about your project.’* My stomach twisted, my chest tightened, and my mind started racing.
Had I made a mistake? Was I about to be told I wasn’t good enough? I could already feel the shame creeping in, my brain replaying every possible thing I could have done wrong. I wanted to disappear.
For the next hour, I obsessed over every scenario, rehearsing apologies for mistakes I wasn’t even sure I had made. By the time the meeting started, I could barely focus—I was too busy bracing for the worst.
And then? My boss simply wanted to brainstorm ideas. No criticism. No failure. Just a conversation.
That’s when it hit me—how many hours, days, and years had I spent fearing rejection that wasn’t even there? How many times had my brain tricked me into believing I was in danger, when all I really needed was clarity and self-trust?
If you’ve ever spiralled like this, I see you. I get it. And I promise—you are not alone. Here’s what helped me stop letting fear dictate my career and start reclaiming my self-worth…"
Reframing Success: Your Worth is NOT Tied to External Validation
One of the most powerful shifts you can make is redefining success on your terms. Instead of seeking external validation, ask yourself:
What work makes me feel fulfilled, regardless of recognition?
How do I define professional growth in a way that honours my neurodivergence?
Which workplaces or career paths align with my values and strengths?
When you centre your career around your values, rather than fearing rejection, you create a foundation for long-term confidence, self-worth, and success.
Game-Changing Strategies to Manage RSD at Work
1. Regulate Emotional Responses Like a Pro
When emotions feel overwhelming, use techniques that help create mental clarity and emotional resilience:• Grounding exercises like deep breathing, tapping, or body scans to reset your nervous system.• Mindfulness and meditation to create emotional distance from perceived rejection.
2. Take the Guesswork Out of Workplace Communication
RSD often makes neutral feedback feel personal. Instead of assuming the worst:
Ask for specific feedback—vague criticism fuels overthinking.
Request written follow-ups to meetings so you can process information at your own pace.
Reality-check your interpretations with a trusted colleague before reacting.
3. Set Boundaries That Prioritise Your Mental Wellbeing
Boundaries aren’t just a luxury—they’re a necessity. To protect your emotional energy:
Communicate your preferred feedback style—some people handle written critiques better than verbal ones.
Schedule time to decompress, rather than letting workplace stress dominate your personal life.
Stay in spaces that align with your self-worth, rather than tolerating workplaces that diminish it.
4. Build a Solid Support System at Work
Success isn’t just about skill—it’s also about having the right people in your corner:
Find a mentor or workplace ally who understands neurodivergence.
Join neurodivergent employee networks to connect with like-minded professionals.
Encourage your workplace to implement neurodiversity training—change starts with awareness.
5. Reframe Feedback as Growth, Not a Personal Attack
RSD can make even the slightest critique feel soul-crushing, but feedback ≠ failure.
View feedback as data—it’s information for improvement, not a judgement on your worth.
Create a “wins list”—track positive feedback and achievements to counteract self-doubt.
Practise cognitive reframing—instead of “I messed up,” try “This is an opportunity to improve”.
How Workplaces Can Support Neurodivergent Employees with RSD
Want to work somewhere that values YOU? Employers can:
Provide feedback in a constructive, supportive manner rather than harsh criticism.
Understand that rejection sensitivity isn’t about being ‘too emotional’—it’s a neurobiological response.
Offer workplace accommodations like flexible deadlines, clear instructions, and neurodiversity-friendly policies.
Create an inclusive work culture where neurodivergent minds thrive, not just ‘cope’.
Your Worth is Non-Negotiable
Rejection Sensitivity Dysphoria is real, but it does NOT define you. Your work matters. Your voice deserves to be heard. Your contributions are valuable.
The workplace wasn’t built for neurodivergent people—but that doesn’t mean you can’t own your space, advocate for your needs, and build a career or workplace works for YOU.
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