RSD vs. High Sensitivity: How to Tell the Difference and Why It Matters

Feeling overwhelmed by feedback?

Have you ever felt like you were “too sensitive” for this world? Do you get overwhelmed by criticism, even when it’s kindly delivered? Or do loud noises, bright lights, or crowded spaces easily throw you off? If you’ve been wondering whether you're experiencing Rejection Sensitive Dysphoria (RSD) or are simply a Highly Sensitive Person (HSP), you’re not alone—and the distinction can make a big difference in how you manage your emotional health.

Let’s break down what each one is, how they differ, and how to identify which one may be more relevant to your experience.

What is Rejection Sensitive Dysphoria (RSD)?

RSD is an intense emotional response to the perception (or misperception) of being rejected, criticized, or let down—real or imagined. It’s most commonly associated with ADHD, although others may experience it too. RSD can trigger feelings of humiliation, rage, shame, or a deep desire to withdraw.

Common traits of RSD:

• You perceive neutral feedback or minor suggestions as personal attacks.

• You replay conversations, overanalyzing what someone said (or didn’t say).

• You avoid taking risks or trying new things out of fear of failing or disappointing others.

• An unexpected comment or tone shift can ruin your entire day (or week).

• You struggle with emotional outbursts or shutdowns after perceived rejection.

What is High Sensitivity?

Being a Highly Sensitive Person (HSP), a term popularized by Dr. Elaine Aron, is not a disorder—it's a temperament trait. HSPs have a heightened central nervous system response, meaning they process information deeply, feel things intensely, and can be more reactive to environmental and emotional stimuli.

Common traits of HSPs:

• You are easily overstimulated by loud sounds, bright lights, or chaotic environments.

• You’re deeply moved by music, art, or acts of kindness.

• You notice subtle changes in your surroundings or people’s moods.

• You need quiet, downtime, or alone time to recover from busy days or events.

• You often feel emotionally overwhelmed, especially when multitasking.

RSD vs. High Sensitivity: The Key Differences

Category	RSD	HSP
Root cause	Neurological response often linked to ADHD	Genetic temperament trait (not a disorder)
Main trigger	Fear of rejection, failure, or criticism	Environmental or sensory overload
Reaction type	Emotional dysregulation—rage, despair, withdrawal	Sensory overwhelm, emotional depth, overstimulation
Focus	Social evaluation and personal criticism	External stimuli and emotional nuance
Duration	Intense emotional episodes, often unpredictable	General sensitivity in daily life
Management strategies	Emotional regulation, CBT, ADHD coaching/support	Boundaries, self-care, sensory-friendly environments

How to Tell Which One You Have

Ask yourself:

• Do I mostly get overwhelmed by external stimuli (noise, lights, chaos)? → Likely HSP.

• Do I mostly get overwhelmed by criticism, failure, or perceived disapproval? → Likely RSD.

• Do I often feel both? You might be an HSP with RSD, especially if you also have ADHD traits.

Also consider whether you have ADHD or have been told you might. If so, RSD is a common co-occurring experience.

Why Knowing the Difference Matters

When you understand what you're dealing with, you can take action that actually helps. Treating RSD with noise-canceling headphones won’t make much of a difference—just like working on emotional regulation won’t fix sensory overload from a fluorescent-lit office. Knowing which one (or both) applies to you allows for targeted tools and greater self-compassion.

Managing RSD and High Sensitivity

If you’re navigating RSD, you may benefit from:

• ADHD coaching

• Emotional regulation tools (like journaling or mindfulness)

• Setting realistic expectations for yourself

• Practicing self-talk that neutralizes perceived rejection

If you’re an HSP, it helps to:

• Schedule downtime and recovery time

• Create calm, clutter-free spaces

• Say no to draining social plans without guilt

• Reduce exposure to overstimulating environments

  
  

Final Thoughts

Whether you’re living with RSD, high sensitivity, or both, the most important takeaway is this: You are not broken. You’re wired differently—and with the right tools, that wiring can become a superpower. Understanding your emotional landscape is the first step to honoring it—and building a life that supports your unique needs.