Feelings + Overwhelm / teens · adults / Reflect
The Rejection Reality Check
The feeling is real. Is the story about it actually true?
What this is for
A small comment, silence, or correction has spiralled into 'they hate me' or 'I've ruined everything', and it's hard to tell what's evidence and what's the feeling talking.
When to use it
When rejection sensitivity has kicked in and the reaction feels bigger than the trigger.
What you leave with
A separation between what actually happened and the story your brain built around it.
1 / 3
What actually happened — just the facts, like a stranger describing it?
Pick one to keep going.
Why this can help
Rejection sensitivity is a well-documented and common experience alongside ADHD — the pain is real, even when the interpretation driving it turns out to be inaccurate.
Dodson, rejection sensitive dysphoria