Your stomach drops when you see the "Sync Up" calendar invite with no agenda. That "..." typing indicator appears and then goes quiet after you share an idea in your team chat. That presentation feedback you haven't opened yet feels like it's burning a hole in your inbox. Sound familiar?
Who among us ADHDers haven’t read (or seen a short) about Rejection Sensitive Dysphoria (RSD) and thought, “Oh my gosh, it me!” It feels so good to be… rejected validated!
But what exactly is RSD?
While many of us resonate with descriptions of RSD, the science points to something broader: ADHD brains process emotions differently. The challenges aren’t simply about sensitivity to rejection, but rather a more fundamental difference in how emotions are experienced and managed.
In a fascinating new study recently published in Psychological Medicine, after looking at data from over 10,000 twins researchers noticed some unexpected patterns in how ADHD symptoms relate to emotional challenges across different life stages and ADHD presentations.
The genetic factors that influence both ADHD and emotional processing remain stable with age, suggesting a biological connection between attention and emotion regulation systems. But how these genetic factors express themselves changes based on:
For example, in childhood, hyperactivity symptoms may actually serve as a protective buffer against emotional problems. The researchers think this could be because:
As people move into adolescence and adulthood, inattention (rather than hyperactivity) becomes more strongly connected to emotional difficulties. This shift likely happens because:
These are fascinating findings! They challenge common assumptions about ADHD being universally problematic. It shows how different symptoms may have both positive and negative effects at different stages of life. It also highlights the importance of taking an individual approach when supporting people with ADHD.
Rather than focusing specifically on RSD, consider working with your coach or therapist on personalized strategies for emotional self-regulation. The research shows that ADHD management isn't one-size-fits-all, different approaches may be needed.
Your treatment should consider both genetic and environmental factors. Medication may help with core ADHD symptoms, while behavioral skills and strategies can help manage environmental challenges. Social support and understanding of your family and colleagues are also crucial, so whenever possible, engaging and educating them can be an effective part of treatment. Environmental modifications (i.e. accommodations at home and work) can also make a big difference. Last but not least, regular assessment and adjustment of strategies may be needed as your life circumstances change.
Work with your coach or therapist to develop personalized strategies based on: (1) your specific symptom profile, (2) your current life stage and circumstances, (3) your individual strengths and challenges, (4) available support systems, and (5) your personal goals and priorities.
For predominantly hyperactive symptoms:
For predominantly inattentive symptoms:
This holistic approach, grounded in research evidence, is more likely to lead to successful outcomes than focusing on any single aspect of ADHD, such as RSD.
The relationship between ADHD and emotional regulation is more complex—and potentially more manageable—than popular discussions of RSD might suggest. Understanding that these challenges have both genetic and developmental components can help reduce shame and find more effective solutions.
Rather than seeing emotional sensitivity as just another ADHD burden, we can take a more strategic approach:
Most importantly, this research reminds us that emotional challenges aren't simply a personal failing or something to "get over." They're a natural part of how the ADHD brain develops and functions—and with the right support and strategies, they can be effectively managed.
Whether you're just starting to explore these connections or have been wrestling with them for years, remember that understanding the science behind your experiences is often the first step toward better managing them.
You, Y., Oginni, O. A., Rijsdijk, F. V., Lim, K. X., Zavos, H. M. S., & McAdams, T. A. (2024). Exploring associations between ADHD symptoms and emotional problems from childhood to adulthood: Shared aetiology or possible causal relationship? Psychological Medicine, 54(15), 4231–4242. https://doi.org/10.1017/S0033291724002514