In this second audio addressing rejection sensitivity dysphoria, or RSD, I want to talk a little bit about things that we can do to help. Although as previously mentioned, there isn't a great deal, I'm afraid, which is difficult for me to say, as a therapist, because I always want to think that there's a fix, there's an answer. But there are more subtle things, perhaps, that we can do to work towards managing it better. So first and foremost, as I mentioned, in the previous audio, there are medications that can help. I would recommend you speak to your GP or psychiatrist about that. I believe that research on that is patchy. Don't hold me to that, though, it's certainly not my specialist area, it's just from various things that I've read.

So I think first and foremost, the most important thing to do is to work towards some level of acceptance, that this is a part of having ADHD, it's definitely one of the trickier aspects of it for many. But accepting that it's likely to happen in certain situations is far better than seeking to fight it, or worse, sometimes avoid it altogether. Because of course, avoiding it means you're going to look to reduce triggers, you reduce triggers, and behaviorally, for avoidance, you're likely to experience isolation. Isolation means that we're not connecting, which can lead to loneliness, increased low mood or cycles of shame, etc, and perhaps more negative, automatic thoughts as well. So I would certainly encourage you to not try to manage RSD through avoidance, really, or fighting it, pushing back against it. So yeah, leaving towards a place of acceptance is likely to be helpful to a degree.

I think, also, objectivity, using our wise mind, as we call it, can be helpful. So just noticing in that moment, when we've been triggered, we get this burst of shame or burst of anger, or burst of panic, whatever that is for you, and what your experience is, trying to just take a step back without reacting, try to interject, try to stop for a moment, take yourself away, if you need to, have a word with yourself, privately, it's often best to just breathe through it. Just remind yourself this is not necessarily a rejection it's not necessarily a criticism. This is a part of my ADHD, it's called RSD. And this visceral feeling will pass.

Reminding yourself of that little mantra can be really, really helpful. Because of course, many of us have this sort of emotional reasoning response. And what I mean by that is, you know, I feel bad, therefore, it is bad. I feel rejected, therefore, I am rejected. I feel criticized and ashamed. Therefore, they are shaming, blaming and critical. But of course, it's a part of our condition. So step back, and breathe through it, calm regulated breathing. And just, you know, notice it, name it. And maybe just remind yourself, it's gonna pass. It's okay. It's just something that comes with this condition that we have. Okay?

Managing stress is thought to be another way of dealing with RSD. So, just obviously, taking care of yourself generally, trying to get sleep trying not to work too much. Being mindful of how self-critical you're being, being mindful of how much you're overworking, trying to do the things that can relax your body. So the muscle relaxations or podcasts or yoga, anything that works for you, really, but yeah, just notice it and try to head it off at the pass as it were, just you know, almost except that it's going to come and when it does, breathe through it, objectify it. Be kind to yourself.