Rejection Sensitive Dysphoria (RSD) and Creativity
Why it hits so hard, and what helps when it does.
If you’re a musician or creator with ADHD, chances are you’ve felt it — that gut-punch feeling when someone doesn’t reply, gives mild feedback, or says no. Suddenly, your brain tells you, “You’re not good enough. Why did you even try?”
This is Rejection Sensitive Dysphoria (RSD) — and while it’s not an official diagnosis, it’s a very real experience for many people with ADHD.
What is RSD?
RSD is an extreme emotional reaction to a perceived (or real) rejection, criticism, or failure. It’s tied to the ADHD brain’s struggles with emotional regulation —one of our executive functions.
These emotional responses can feel intense and consuming:
* For some, it shows up as deep sadness, low self-worth, or even suicidal thoughts.
* For others, it erupts as rage or frustration, often directed outward at systems, people, or circumstances.
In fact, people with RSD are sometimes misdiagnosed with mood disorders like bipolar or borderline personality disorder,, especially women and gender-diverse people, due to how reactive and cyclical it can appear.
But here’s the catch: RSD emotions usually pass quickly. That’s what makes it confusing — and sometimes hard to talk about.
What does RSD look like in music-making?
As a creative, RSD doesn’t just show up in your relationships — it shows up in your art- any of these sound familiar?.
* You avoid sharing your work because you're scared of how it might be received.
* You get one “no” from a playlist or grant — and spiral into questioning your entire career.
* You feel crushed by silence — assuming people hate your song when they might just be busy.
* You ghost collaborators because you imagine they'll reject you eventually anyway.
This is not a failure of character — it’s a nervous system in overdrive. And it makes sense that it hits harder when the thing being rejected feels like… you.
Tools that can help:
Name it:
When you feel that wave of panic or shame, say to yourself: “This might be RSD. It feels real — but it might not be the whole story.”
Interrogate the story:
Is this black-and-white thinking? Is there any nuance? Could there be another explanation?
Talk to your community:
Sometimes, just sharing how you feel with a trusted peer (even saying “RSD is kicking my arse today”) can diffuse the shame.
Borrow a brain:
If you're spiraling, ask someone else for their take. A second opinion can ground you in reality.
Look in your jar of joy:
Keep a folder or screenshot album of kind messages, accomplishments, music you’re proud of. RSD can make you forget your wins — this is proof they happened and sometimes the rest of the picture you need to provide much needed context. *The Jar of Joy is a thing I made from my non-diagnosed ADHD Husband to cheer him up- it’s literally a jar full of bits of paper with his best bits/ some fave memories and achievements, you could make one for yourself or someone you love!
Ride the wave:
RSD feelings do pass. Set a timer. Move your body. Delay your reaction. Come back later.
Final thought
You’re not too sensitive. You’re not too dramatic. You’re a creative human with a deep emotional range — and RSD is something many of us live with.
You are not alone and your work deserves to exist.
If you’d like to share your thoughts, tips or experiences with Rejection Sensitive Dysphoria this week, we’ll be using it as our theme for discussion in our Community Chat sessions on Wednesday 8pm and Friday 2pm UK. If you’re a neurodivergent identifying creative who needs structure and support for achieving your creative goals, you’d probably benefit from joining our small accountability community. Sign up for a free trial of The AMP Club and see where it takes you.
