The ADHD Coaching Circle

The ADHD Coaching Circle Feel rejection intensely? That’s RSD. RSD Reset: understand, navigate & reduce its impact, without shame, masking or burnout.

Get your FREE RSD Trigger Map below!

💌 Email list open now: https://theadhdcoachingcircle.systeme.io/rsdtriggermap

Have you ever had an email completely ruin your day?Not because it was objectively bad.But because your brain filled in ...
27/07/2026

Have you ever had an email completely ruin your day?

Not because it was objectively bad.

But because your brain filled in all the blanks before you'd even finished reading it.

"They're annoyed with me."

"I've messed something up."

"I'm about to get into trouble."

For a long time, I thought I was just "too sensitive."

Now I understand these moments are often patterns, not personal flaws.

When we can recognise the pattern, we have a much better chance of interrupting it before it becomes hours (or days) of spiralling.

It's the kind of explanation I wish someone had given me years ago.

And it's one of the reasons I'm creating more resources to help people recognise these patterns before they spiral.

Which slide resonated with you most?

Ever had one small thing happen…& suddenly you felt like you couldn't cope anymore?Maybe someone cancelled plans.Maybe y...
22/07/2026

Ever had one small thing happen…& suddenly you felt like you couldn't cope anymore?

Maybe someone cancelled plans.
Maybe you forgot an appointment.
Maybe you received a short email.
Maybe the supermarket was louder than usual.

From the outside, it can look like an overreaction.

But our brains don't experience moments in isolation.

By the time that "small" thing happens, you may already be carrying:
🧠 decision fatigue
🎧 sensory overload
💬 years of masking
⚡ executive functioning demands
💔 rejection sensitivity
😮‍💨 chronic stress

It isn't usually that one thing. It's the weight of everything that came before it.

Instead of asking yourself, "Why am I reacting like this?"

Try asking:
"What has my nervous system been carrying today?"

That question invites curiosity instead of self-criticism.

💬 What was your "final straw" this week? Not because it was silly or insignificant, but because it happened when you were already carrying too much.

👇 If you're comfortable sharing, I'd love to hear your experience.

"You just need thicker skin."How many times have you heard something like this?Maybe after being upset by feedback.Maybe...
16/07/2026

"You just need thicker skin."

How many times have you heard something like this?

Maybe after being upset by feedback.
Maybe after taking something personally.
Maybe after spending hours replaying a conversation.

But what if the problem isn't that you’re "too sensitive"?

For many people with ADHD, experiences of rejection, criticism, or perceived failure can trigger an intense emotional response.

This is often described as Rejection Sensitive Dysphoria (RSD).

The reality is:

🧠 Your brain isn't simply "being dramatic."

It may be detecting rejection as a threat & responding with a protective reaction.

That can look like:

💭 Overanalysing what someone meant
📱 Re-reading messages for hidden meanings
😔 Feeling crushed by feedback
🚪 Avoiding situations where you might be rejected
🙋‍♀️ People-pleasing to prevent disappointment

Understanding this doesn't mean avoiding accountability or never feeling uncomfortable.

It means replacing:

"Why can't I just handle this?"

with:

"What is happening here & what support do I need?"

Swipe through for the myth vs reality.

I'd love to know:
What advice have you heard that made you feel like you were "too sensitive"?

📥 If you want to start recognising your own RSD patterns, you can download my FREE RSD Trigger Map via the link in my bio or comments.

The email that ruined my entire day...Have you ever received an email that completely changed your mood?Not because it w...
15/07/2026

The email that ruined my entire day...

Have you ever received an email that completely changed your mood?

Not because it was rude.
Not because you'd actually done anything wrong.
But because your brain filled in all the blanks.

That happened to me.

Within minutes, my thoughts had gone from:

📧 "You've got an email."

To...

💭 "They're annoyed with me."
💭 "I've messed something up."
💭 "I'm getting fired."
💭 "I'm useless."

By the end of the day, I wasn't reacting to the email anymore, I was reacting to the story I'd created around it.

As a late-diagnosed AuDHD woman, learning about Rejection Sensitive Dysphoria (RSD) helped me understand why seemingly small situations could trigger such intense emotional reactions. It didn't make those feelings disappear, but it gave me a way to recognise when I was spiralling instead of assuming my thoughts were facts.

That's exactly why I created my FREE RSD Trigger Map.

It's designed to help you slow down, notice your patterns & separate what actually happened from the story your brain is telling you.

Swipe through the carousel & if you've ever had an email, text or conversation ruin your day, know that you're not alone.

👇 Has something small ever sent your brain into a spiral? I'd love to hear your experience if you're happy to share.

Have you ever been told you "overthink everything"?Maybe you've spent hours replaying a conversation, convinced someone ...
12/07/2026

Have you ever been told you "overthink everything"?

Maybe you've spent hours replaying a conversation, convinced someone is upset with you. Or perhaps one piece of feedback has ruined your entire day.

For many people with ADHD, this isn't simply overthinking, it can be Rejection Sensitive Dysphoria (RSD).

RSD can make everyday interactions feel emotionally overwhelming because your brain interprets the possibility of rejection as a threat. It's not about being "too sensitive" or "dramatic"; it's about understanding how your nervous system has learnt to respond.

In this carousel, I've shared 10 signs your "overthinking" might actually be RSD.

Which one resonated with you the most?

I'd love to know which slide made you stop & think, "That's exactly what I do."

If you're ready to start recognising your own patterns, I've also created a FREE RSD Trigger Map to help you identify your triggers before they become spirals. You can find it through the link in my bio or comments.

If rejection spirals leave you exhausted, ashamed, or stuck in overthinking for hours, this is exactly the work inside R...
18/04/2026

If rejection spirals leave you exhausted, ashamed, or stuck in overthinking for hours, this is exactly the work inside RSD Reset.

Not a fixed programme. Not a quick transformation.

A set of tools and supports designed to meet you
inside the spiral, not after it.

Across the RSD Reset (Trigger Map, Toolkit, course & group coaching), we move from:

confusion → understanding your patterns
panic → supporting your nervous system through the surge
rumination → interrupting loops without shame
self-blame → unlearning the “it must be me” narrative

And towards:

-awareness
-regulation
-boundaries
-reclaiming your ADHD identity

✨ You don’t need to become less sensitive. You need support that honours how your brain & body already work.

DM me RSD RESET if you want to explore the tools and find what fits for you.

RSD reset: Your first thought isn’t always the truth.The first thought is often your nervous system’s fastest prediction...
14/04/2026

RSD reset: Your first thought isn’t always the truth.

The first thought is often your nervous system’s fastest prediction.

The second thought is where your self-awareness lives.

The work isn’t stopping the first story.

It’s building trust in your ability to gently question it.

That’s the difference between:

automatic shame
intentional response

RSD reset: What else could this mean?A delayed reply doesn’t always mean:They’re annoyed.A short email doesn’t always me...
13/04/2026

RSD reset: What else could this mean?

A delayed reply doesn’t always mean:

They’re annoyed.

A short email doesn’t always mean:

You’ve done something wrong.

Inside the RSD Reset, we work on cognitive reframing:
learning to pause the brain’s first threat story & explore other possibilities.

Examples:

they’re busy
they’re tired
they’re brief with everyone
nothing is wrong

✨ Reframing isn’t toxic positivity.
It’s giving your brain more than one story.

What’s the story your brain tells first?

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