ADHD and rejection sensitivity tips & notes
miscommunication might feel like a personal rejection, experiencing hype-vigilance toward partner reactions.
neurologically adhd reacts differently when social feedback is perceived as negative. the brain literally magnifies signals of social threat, even from subtle cues - tone of voice, delayed response, minor critisim.
IMPORTANT:
intense emotional pain doesn't meal objective truth
avoid impulse emotinal reactions and behaviours even if you feel like getting something out of your system feels freeing or like defendin ones ego.
express emotions journaling or record yourself and do not post or send it to anyone. save it as a progress for future review, analysing biases for future growth. repeat each time when sweeped with intrusive and compelling feelings
learn to verbalise feelings without blame and try to not escalate emotions: "i feel anxious, can we clarify expectations? i feel emotional because this is important, i need a moment to calm down"
journal: list 1-3 things you survived, overcame emotionally
pre plan your responses strategies, grounding techniques.
time delay gives prefrontal cortex a chance to regain control - therfore, strenghthening it
focus on physical sensations rather than judgements, labeling sensation reduces escalation
self discarge:
*cry *shake the tension physically *shout in the pillow *write
set clear expectations and boundaries to everyone: "i need clear communication, i need direct communication, i need specific answer or thought"
And remember:
adhd + rs is amplified in high-conflict, high-uncertainty relationships so seek partners and relationships that are explicit, consistent and calm. avoid emotional ambiguity, ambivalence, inexactness where possible
