Written by: Daniel Van der Pluym, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Individuals living with ADHD often experience a heightened level of rejection sensitivity, a deep-seated fear of rejection, criticism, or being left out, which can be a significant emotional burden. This fear, coupled with the disapproval and misunderstanding they may face due to their different way of processing information or interacting with the world, can lead to the development of a loud inner critic. This internal voice frequently echoes the negative perceptions they have internalized over the years, hindering self-esteem and the pursuit of personal goals.
However, it's crucial to understand that ADHD brings about a unique set of strengths and skill sets alongside its challenges. These attributes, such as creativity, dynamism, and the ability to think outside the box, can be harnessed for success in many social and vocational domains. By finding suitable social relationships and a fulfilling vocation, individuals with ADHD can cultivate a sense of belonging and self-worth. This article will discuss strategies to dial down the inner critic, manage emotional dysregulation and sensitivity stemming from rejection, to embrace one's unique strengths.
To address the impacts of rejection on people with ADHD, it is necessary to understand why people with ADHD are sensitive to the prospect of rejection and what rejection-sensitive dysphoria (RSD) is.
What is rejection-sensitive dysphoria?
Rejection-sensitive dysphoria (RSD) is an intense emotional response caused by the perception that one has been rejected or criticized by important people in their life. It's a form of emotional pain that people with ADHD often experience, characterized by extreme emotional sensitivity and emotional pain. It is fueled by the perception, rather than the actuality, of rejection, failure, or criticism. When individuals with ADHD sense that they have failed or disappointed others, the emotional response is swift and painful. Although the term dysphoria traditionally refers to a state of dissatisfaction, unhappiness, or restlessness, in the context of RSD, it refers to a significantly heightened emotional response to perceived rejection or criticism.
Why are people with ADHD sensitive to rejection?
People with ADHD often exhibit heightened sensitivity to rejection due to a combination of biological and experiential factors. According to research, this sensitivity could be tied to the ADHD brain's unique neurobiology, leading to stronger emotional responses, including the fear of rejection. However, this isn't solely a matter of biology – life experiences also play a significant role. Throughout their lives, individuals with ADHD frequently receive negative messages about their worth and abilities due to their different ways of processing information. These messages can come from various sources, including parents, teachers, peers, and even broader societal norms. The cumulative effect of these messages can create a powerful fear of rejection, further intensifying the individual's sensitivity to potential criticisms or exclusions. This ongoing cycle is a key reason why those with ADHD often grapple with rejection sensitivity.
Common sources of rejection for people with ADHD
For individuals with ADHD, rejection tends to permeate various areas of life, often due to misunderstandings about the disorder. In academic settings, the inability to concentrate or comply with normative classroom behaviors can result in disapproval or exclusion from teachers and peers, negatively impacting the individual's self-esteem and academic performance.
Socially, they might struggle with making and keeping friends due to impulsive behavior or difficulty adhering to social norms, leading to consistent feelings of social rejection. Within families, misunderstandings about ADHD can lead to criticism and feelings of being different or not fitting in. In the workplace, ADHD traits like hyperfocus or distractibility can be misunderstood and undervalued, leading to negative performance reviews or conflicts with colleagues. Lastly, in romantic relationships, the challenges of managing ADHD symptoms can create misunderstandings and tensions, leading to a fear of rejection and exacerbating rejection sensitivity. The cumulative effect of these diverse sources of rejection can amplify the emotional burden, exacerbating the inner critic and reinforcing negative self-perception.
Impact of experiences of rejection on life outcomes for people with ADHD
The impacts of rejection on life outcomes for individuals with ADHD are significant and multidimensional, affecting psychological, social, and vocational domains. A study from the Journal of Abnormal Child Psychology revealed that children with ADHD who experience interpersonal rejection are more likely to develop depressive symptoms and antisocial behavior later in life, potentially leading to difficulties in establishing and maintaining relationships.
Moreover, research shows that perceived rejection in individuals with ADHD can lead to lower self-esteem, which can negatively impact academic and career achievements in adulthood. Adolescents with ADHD who perceived high levels of peer rejection had lower self-esteem and lower academic performance.
In the workplace, where team dynamics and interpersonal skills are crucial, individuals with ADHD often face challenges. A 2021 study conducted in Sweden, found that a sample of young adults with ADHD were more likely to be unemployed, have a lower occupational status, and earn less than their peers without ADHD. These vocational outcomes were suggested to be significantly influenced by their heightened rejection sensitivity.
These studies underscore the long-term impacts of rejection sensitivity in individuals with ADHD, highlighting the need for early intervention and targeted support in managing rejection sensitivity and promoting a healthier self-perception.
Strategies to manage rejection sensitivity and the inner critic
Given the pervasive impacts of rejection sensitivity, individuals with ADHD need to work on reducing its impact. When looking at reducing the impact of rejection sensitivity, or RSD, there are several approaches and strategies; behavioural strategies, environmental strategies, and self-regulation strategies.
Behavioural strategies
Some of the important behavioural strategies to manage RSD and the inner critic include engaging with our strengths more frequently, utilising feedback for improvement and assertiveness skills training.
Engaging with strengths
One of the most effective behavioural strategies to manage RSD and the inner critic is by exploring our strengths more frequently. A consistent practice of strengths-based approaches can help individuals with ADHD gain a greater sense of self-esteem, self-efficacy and accomplishment in life pursuits. This could involve setting goals that are aligned with our passions, talents and interests; developing skills that are needed to achieve these goals, and then reflecting on the successes we have achieved.
Utilising feedback for improvement
Feedback is an integral part of any learning process. It helps to inform us of our areas of strengths and weaknesses so that we can make improvements and move forward positively. For example, giving constructive feedback on a task or project can help individuals with ADHD to gain insights into their areas of strengths and areas for improvement, and then direct them towards goal achievement.
Assertiveness skills training
Assertiveness is all about expressing our feelings, needs and opinions respectfully. It enables us to build better relationships with other people, establish healthy boundaries and communicate more confidently. Assertiveness skills training can help individuals with ADHD to learn how to express their feelings more effectively and with less stress.
Environmental strategies
Another important strategy for managing RSD and the inner critic is environmental modifications. This can include structuring our environment in a way that allows us to focus on tasks without distraction, setting realistic goals, minimising stimulation from technology devices and creating a positive workspace.
Another strategy focuses on tailoring the physical environment to cater to the individual's unique learning style. For example, some find working in a quiet, clutter-free space beneficial, while others may thrive in a more dynamic environment with background noise. Experimenting with different setups can help identify the optimal environment that brings out the best in the individual.
Additionally, leveraging tech tools can also be beneficial. Assistive technology, including apps and devices that aid in organization, time management, and focus, can help individuals with ADHD to better manage their tasks and utilize their strengths. For instance, calendar apps can assist in scheduling and reminders, while noise-canceling headphones can minimize distractions.
Social settings
Social settings can also be modified to manage RSD and the inner critic. This can include connecting with a supportive online community for mutual support, seeking out mentors who understand ADHD, or participating in social activities that provide a sense of belonging and acceptance.
Daniel Van der Pluym from Deeper Potential Coaching is establishing an online community for creative people with ADHD, to work to their strengths and optimiser their ability to be effective.
Self-regulation strategies
Numerous self-regulation strategies help manage the RSD and the associated loud inner critic. These include several mindfulness-based strategies such as self-compassion; self-awareness and wellbeing strategies.
Self-awareness of strengths and challenges to quieten the inner critic
Self-awareness is a critical component of managing the loud inner critic. Individuals with ADHD can benefit from understanding their unique strengths and challenges, as well as finding strategies to navigate them productively. This will help to create an internal narrative that emphasizes their strengths rather than focusing on their weaknesses or difficulties. It can also be helpful for individuals to identify and celebrate successes regularly. This can help to create an internal dialogue that values their skills and contributes to increased self-confidence and improved self-perception.
The importance of self-compassion
Adopting an attitude of self-compassion is a great place to start in navigating the often turbulent waters of ADHD. This involves treating oneself with kindness and understanding rather than judgement or criticism. It also entails recognizing that nobody is perfect and mistakes are inevitable. Overcoming rejection sensitivity requires embracing individual differences, recognizing areas of strength and cultivating self-love.
Additionally, developing self-compassion can help to mute the inner critic by actively challenging any negative thoughts or messaging that arises due to experiences of rejection. It is important to practice mindful awareness and acceptance of your feelings without judgement or criticism to reduce the power of the inner critic.
Research substantiates the benefits of self-compassion in promoting well-being. A study published in the Journal of Psychology states that self-compassion can lead to significant psychological well-being, reducing depressive symptoms and increasing life satisfaction.
Practicing self-compassion, therefore, is not just about feeling better but also about fostering resilience and a positive mindset amidst challenges. It paves the way for a healthier self-perception and an enhanced sense of belonging.
Wellbeing strategies
The negative impacts of RSD and the inner critic are amplified by heightened levels of stress. Individuals with ADHD need to develop strategies that promote well-being, such as physical activity, meditation and yoga. Establishing healthy routines and habits can also help to reduce stress levels. Additionally, cultivating meaningful relationships with people who are supportive and understanding of ADHD traits can be beneficial in reducing the intensity of experiences related to rejection sensitivity.
Final thoughts
Rejection sensitivity has a profound impact on life outcomes for individuals with ADHD. Individuals need to understand, accept and embrace their unique strengths and challenges. This is foundational in developing a healthier self-perception that can serve as an antidote to rejection sensitivity.
Developing comprehensive strategies such as behavioural, environmental and self-regulation strategies that focus on aspects such as self-compassion, self-awareness of strengths and wellbeing activities are crucial in mitigating the intensity of experiences related to rejection sensitivity. This can help individuals with ADHD not just survive, but thrive in social and vocational domains.
Ultimately, the aim is to create an internal dialogue that emphasizes strengths rather than weaknesses; a narrative that nurtures self-confidence and promotes acceptance of one’s unique differences. When we can embody these strategies, we are better equipped to find our place of belonging and lead meaningful lives.
Daniel Van der Pluym, Executive Contributor Brainz Magazine Daniel Van der Pluym is the founder of Deeper Potential Coaching and part founder of ADHD Ambition. He is a psychotherapist, certified Life Coach and mindfulness teacher. Through his work, he focuses on helping people overcome their life challenges to create a new story of meaning and fulfilment. His work as a psychotherapist coach and part developer of ADHD Ambition is geared towards helping people overcome uncertainty and rumination, so they can live with more clarity and fulfillment.
