Why Your ADHD Can't Handle Criticism and How to Cope
It often feels like a punch to the gut. Even a tiny piece of feedback can send you into a tailspin. You are not being dramatic. Your brain is simply wired to feel things more deeply than others.
What is it?
This experience is often called Rejection Sensitive Dysphoria. It is an intense emotional response to the idea of being rejected or criticized. It feels like a physical sting because your brain processes social pain and physical pain in similar ways.
Signs & Symptoms
Why does this happen?
The ADHD brain has a hard time with emotional regulation. Your prefrontal cortex is the logical part of your brain. It often struggles to balance out the amygdala, which is your emotional alarm system. When you hear a critique, your amygdala reacts as if you are in physical danger.
The Action Plan
Name the feeling
Tell yourself that this is your amygdala overreacting right now.
Breathe deeply
Take three slow breaths to signal safety to your nervous system.
Seek clarity
Ask one follow up question to see if the feedback is truly as bad as it feels.
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