Rejection Sensitive Dysphoria
A Short Course to Understand and Navigate It
For anyone who's ever assumed the worst from a slow reply, felt gutted by small feedback or found themselves people-pleasing just to avoid disappointing someone.
Awareness and understanding is half the battle...
You got the diagnosis. You did the research. You tried the strategies.
And somehow, it still hasn't clicked...
Does this sound like you?
You send a message and hear nothing back, and within minutes your mind has built an entire story about what you did wrong.
A piece of feedback that was meant to help lands like a personal attack.
You say yes when you mean no, just to keep the peace.
You hold back your best ideas because what if people think less of you?
If any of that lands, you're not overreacting and you're not too sensitive.
This is Rejection Sensitive Dysphoria and it's real, it's common and it's something you can actually learn to work with*
What This Course Actually Is
This isn't a heavy, ten-module deep-dive that sits half-finished on your course platform.
It's short on purpose, because a course that actually gets finished is worth infinitely more than one that doesn't.
Here's What's Inside:
Module 1, The Ugly Bit | how RSD actually shows up in your real life, in relationships, at work, in friendships, plus what's happening in your body and mind in the seconds it hits.
Plus the four coping mechanisms you've likely been using to survive it.
Module 2, Mental Rehearsal | the real mechanics of how automatic reactions get built, why willpower alone doesn't rewire them, and the deliberate practice that does, alongside your daily mental rehearsal audio.
Module 3, Practical Exercises | tools you can actually reach for the moment a spike hits.
Module 4, What Is RSD? | the deeper why underneath it all, for anyone who wants to understand where the pattern came from.
INTRODUCING
The Audios
You'll also get a morning and evening audio to support the work, so the reprogramming keeps happening even while you rest.
Why It's Short
You don't need hours a day for this, and you don't need to feel overwhelmed before you've even started. Just a bit of consistency and the willingness to actually finish what you start.
A Note About RSD
*Rejection Sensitive Dysphoria isn't a formal medical or psychiatric diagnosis. It's a term commonly used to describe an intense emotional response to perceived or actual rejection, criticism, or failure.
This course is educational, and isn't intended to diagnose or treat any mental health condition.
The Person In Your Corner...
I remember the days of running back for my handbag, arriving at the school gates to meet my frustrated kids because I was late yet again, and living with little piles of stuff everywhere.
And the home admin? Well that just piled up until it absolutely had to be done, causing no end of late fees and last minute panic.
If any of that resonates, I'm living proof it can change.
Now I start and finish projects, I'm consistent but not rigid with my exercise, and I have flexible routines that actually work for my brain.
I've been through my home and business with an ADHD-friendly fine tooth comb and I'm still improving, because that's just how this works.
The difference is that my nervous system no longer feels fraught, that lingering shame has gone and I finally feel like I'm adulting. IYKYK.
ADHD Coach & Facilitator,
Paula Hirst
OK, RUN THROUGH IT AGAIN...?
I´m so glad you asked, let´s break it down...
Imagine this... It's a Tuesday morning and you're not running. You know where your keys are, you know what the day looks like, and you're not already three steps behind before it's properly started.
The mental load feels lighter because you understand exactly how your brain and nervous system operates and you know exactly what to do with that information.
For the first time, things just feel easier.
The Aligned ADHD Intensive
A 90-minute deep-dive session to map exactly where you are and where we're going
Foundational modules covering environment, energy management, routines, nutrition and movement
Two additional modules chosen by you, based on what's causing the most daily disruption
Personalised strategies built around your specific brain and your actual life
Education, mentoring and coaching all in service of one thing
A working document that captures everything you've implemented so you leave with something tangible
Join today and lets get started!
Right Now, It's FREE!
For a limited time, the first 20 people get full access to this course for free, using the code [CODE]
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Normally [$X],
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This is my way of saying thank you to the people willing to be here early.
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Most clients notice a meaningful shift in how they understand their own patterns within the first two sessions. Practical changes begin to take hold from week two onwards as we start building strategies into your actual daily life. By the end of six weeks, you'll have a personalised foundation that you understand, that you built, and that works with your brain not against it.
Yes... in many ways, this is the ideal time. You have the diagnosis but you haven't yet spent years trying to make the wrong strategies work. We can build the right foundations from the beginning, which means you avoid the years of trial and error that most people go through before finding what actually fits.
Yes. Many of the women I work with are in exactly this position. A formal diagnosis does not need to come first. If you strongly suspect you have ADHD and what you've read on this page resonates, that is enough. Everything we cover is built around understanding your brain and building systems that work for you — and that process is just as valuable whether you have a piece of paper confirming it or not.
Therapy is brilliant for processing your past and understanding trauma and the deeper roots of why you are the way you are.
This intensive is for when you're ready to move forward, to understand your wiring and start making practical changes that improve your daily life. If you're in the thick of grief about your diagnosis or have significant trauma to work through, therapy may be best first.
If you're ready to understand how your brain actually works and build a life around that truth, this is your next step.
They serve different purposes. You can do both. But if you're ready to move forward, this is where that starts.
This is not a group programme. This is not a course. This is my eyes on your specific situation, my guidance built around your specific wiring. For those of us with ADHD, having the space to talk openly about our strengths and challenges - and having someone holding us accountable -makes all the difference.
"We don't have to take rejection as a reflection of our self-worth." — Melody Beattie