
YOUR Rejection Sensitive Dysphoria (RSD) Checklist
Rejection Sensitive Dysphoria (RSD) can feel overwhelming, leaving you stuck in a loop of intense emotions and self-doubt. But with the right tools, you can regain control, reframe your perspective, and respond with intention instead of reaction.
This checklist is designed to help you:
- Recognize RSD in yourself: Identify the signs of intense emotional reactions, like anger, sadness, or numbness, and locate where those feelings manifest in your body.
- Self-soothe through grounding techniques: Pause, breathe, and calm your body and mind when emotions run high.
- Challenge your inner critic: Replace self-judgment with self-compassion and activate your inner ally to navigate tough moments.
- Respond thoughtfully, not reactively: Learn how to reframe situations, wait before reacting, and approach feedback with clarity and calm.
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