A worksheet to use yourself

RSD reality check

When RSD is triggered, your brain jumps to the worst conclusion, and it feels completely true. This worksheet helps you pause, check your assumptions, and separate what you think is happening from what you actually know.

Fill it in on screen, or print it and work through it by hand.

The feeling is real. The story might not be.

RSD makes your brain jump to worst-case conclusions that often don't match reality. You can't switch off the feeling, but you can slow down and question the story it tells.

Use this whenever you notice…

  • Intense emotional reactions to small things
  • Assumptions that people don't like you
  • Feeling like you've ruined everything
  • Replaying conversations looking for hidden criticism
  • Avoiding situations because you're sure they'll go badly
1

Name the trigger

What happened? Just the facts, no interpretation.

Example: “My friend didn't reply to my text for 3 hours.”

2

What your brain is telling you

What story is your RSD brain telling you? Be honest - what are you worried this means?

Example: “They're ignoring me on purpose. They don't want to be friends anymore. I said something wrong and now they hate me.”

Intensity check: how strongly do you believe this story right now?

  • 100% - absolutely certain this is true
  • 75% - pretty sure this is what's happening
  • 50% - could go either way
  • 25% - probably overthinking
3

Reality check questions

What actual evidence do I have that supports my story?

What evidence goes against my story?

Example: “They replied to me yesterday and seemed fine. They might just be busy.”

What are three other possible explanations that have nothing to do with me?

Has this person given me reasons to trust them before?

  • Yes - they've been consistently reliable and kind
  • Mostly - they've occasionally been unavailable but always explained
  • Sometimes - mixed experiences
  • No - there's a pattern of them being unreliable or hurtful

When I've felt this way before, was I usually right, or usually overthinking?

4

What I actually know (facts only)

Strip away the assumptions and write only what you know for certain.

Example: “I sent a text at 2pm. It's now 5pm. They haven't replied yet. That's all I actually know.”

5

Helpful action

Instead of acting on the RSD story, what's one helpful thing you could do?

  • Wait a bit longer before drawing conclusions
  • Distract myself with something enjoyable
  • Talk to someone I trust about my worries
  • Send one friendly follow-up (not accusatory)
  • Remind myself that a delay isn't a rejection
  • Do something that makes me feel good about myself
  • Journal about these feelings

What I'm going to do:

6

Check back later

After some time has passed, what actually happened?

Was my RSD story accurate?

  • Yes, my worries were justified
  • Partially - some of it was true, but I overestimated how bad it was
  • No - the reality was much less dramatic than I feared

What did I learn from this?

Remember

  • RSD is automatic. You can't stop the first feeling, but you can question the story it tells.
  • A feeling isn't a fact. Just because something feels true doesn't mean it is true.
  • You're not broken. RSD is a common ADHD trait, not a character flaw.
  • Practice helps. The more you use this, the faster you'll spot RSD in action.
  • Be kind to yourself. You're working against a powerful brain pattern. Progress counts.

When RSD is running the show

If rejection sensitivity is really affecting you or your teen, you don't have to work it out alone. Book a free 30-minute chat and we'll talk about what might help.

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