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Chapters

00:01 Introduction to Rejection Sensitivity Dysphoria
02:00 The Bad Review and Initial Reaction
04:00 Understanding the Physical Response
06:00 Reactive vs. Responsive Thinking
08:00 Step-by-Step Regulation Process
10:00 Physical Regulation Techniques
12:00 Cognitive Restructuring and Taking Feedback
14:00 Information vs. Implementation Balance
17:00 Using Criticism Constructively
19:00 The Gift of Taking Feedback
21:00 Final Thoughts and Action Steps

Summary

In this episode, I dive into rejection sensitivity dysphoria (RSD) - that debilitating feeling when criticism makes you want to run away or quit everything. Using a recent podcast review as a real-time example, I walk through exactly how dysregulation shows up physically and mentally when facing criticism, and more importantly, how to regulate through it. I share the specific steps I used to go from heart-racing panic to productive action, demonstrating how regulation allows us to take in valid feedback instead of staying defensive. This episode includes a detailed action plan for managing RSD episodes.

Action Steps for Managing Rejection Sensitivity Dysphoria:

1. Observe the dysregulation - Notice physical symptoms (racing heart, clenched stomach, tense shoulders) and mental reactions (all-or-nothing thinking, panic responses)
2. Regulate physically - Take deep breaths, consciously relax your body, remind yourself "I'm safe, this isn't dangerous"
3. Shift your thinking - Challenge catastrophic thoughts, move from reactive to responsive mode
4. Assess the feedback - Once calm, objectively evaluate if there's valid insight to take from the criticism
5. Take productive action - Use the feedback constructively rather than defensively

Takeaways

• Rejection sensitivity dysphoria is dysregulation triggered by perceived criticism or rejection.
• The ADHD brain tends to focus more on negative feedback than positive reviews.
• Physical symptoms include racing heart, stomach clenching, and muscle tension.
• Dysregulation causes cognitive distortions and reactive rather than thoughtful responses.
• Regulation takes practice - your nervous system needs training like building muscle.
• Being able to take feedback non-defensively is a superpower for growth and success.
• You don't need more information, you need consistent implementation of basics.
• It's safe to be imperfect and use criticism as a tool for improvement.
• The goal is responding thoughtfully rather than reacting emotionally.
• Taking feedback well allows you to learn, grow, and improve continuously.

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You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Introduction to Less is More Philosophy
01:00 The More is More Dysregulated Mindset
02:00 Trying to Do It All vs. Focused Action
03:00 Physical Items and Hoarding Tendencies
05:00 Information and Knowledge Overload
07:00 Prioritization and Focus Strategies
08:00 ADHD Tools and Overcompensation
10:00 Purpose Over Perfectionism
12:00 Abundance vs. Scarcity Mindset
14:00 Episode Length and Content Value

Summary

In this episode, I explore the concept of "less is more" for ADHDers, particularly how dysregulation leads to a "more is more" mindset that actually creates more problems. I discuss how being in fight or flight mode causes us to believe we need more calendars, more lists, more information, and more of everything to feel safe. I cover practical areas where streamlining can help: physical possessions, information consumption, prioritization, ADHD tools, task focus, and developing an abundance mindset. This episode also marks the transition to audio-only format as an example of the less is more philosophy in action.

Takeaways

• Dysregulation causes a "more is more" mindset rooted in scarcity and fear.
• Physical hoarding and keeping items "just in case" stems from feeling unsafe.
• Information overload prevents implementation and creates overwhelm.
• Having too many priorities means having no real priorities.
• Multiple ADHD tools often become counterproductive overcompensation.
• Focusing on task purpose prevents getting stuck in perfectionism.
• True abundance mindset recognizes that "enough" already exists.
• Streamlining creates space for better focus and execution.
• Less work can often produce better results when done intentionally.
• Challenging the "more is more" impulse helps regulate the nervous system.

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You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Understanding Dysregulation and Its Components
05:02 The Role of the Conscious Mind
12:37 Exploring the Subconscious Mind
14:32 The Nervous System's Impact on Regulation
21:54 Aligning the Three Parts for Regulation

Summary

In this episode of ADHD with Jenna Free, we discuss the intricate relationship between the conscious mind, subconscious mind, and nervous system in the context of dysregulation, particularly for individuals with ADHD. I explain how these three components can often be in conflict, leading to feelings of being stuck or overwhelmed. I emphasize the importance of aligning these parts to achieve emotional regulation and personal growth, providing insights into how to navigate this complex journey.

Takeaways

• Dysregulation can feel like an internal tug of war.
• The conscious mind is aware of the need for change.
• The subconscious holds ingrained beliefs that can hinder progress.
• The nervous system reacts automatically to perceived threats.
• Aligning the conscious, subconscious, and nervous system is crucial for regulation.
• Understanding the invisible barriers is the first step to overcoming them.
• It's normal to feel resistance when trying to slow down.
• Creating new belief systems is essential for personal growth.
• Dysregulated behavior often stems from underlying beliefs.
• Patience and grace are necessary in the journey towards regulation.

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