?? Your Inner Critic does NOT want you to read this ??

Have you heard of Rejection Sensitive Dysphoria (RSD)?

Whether your answer is 'no', or you want to manage yours - I’ve got you!

First up, some facts:

?? People with ADHD can have up to a?30%?developmental delay?in?executive functioning skills.

?? As a result, they can experience?challenges?with?emotional regulation?- i.e. being hit by and having?difficulty?managing?strong?emotions.

?? A product of this is?Rejection Sensitive Dysphoria?(RSD) an extreme reaction to (or what may be perceived as)?rejection?or?criticism.

???It can manifest as physical discomfort in the body, as well as resulting in lack of sleep and/or poor mental health due to excessive rumination.

Here’s why this matters.

We can?all?experience spiralling thoughts?(just ask your inner critic) - it's part of being human - and although we can't stop them, we?can?learn to tame them when they come up.

Today I’m sharing a simple yet powerful tool to help you (or a friend in need)?question negative, anxious?or?unhelpful thoughts. It goes like this.

The Tool

?? It's time to play detective:

Rejection Sensitive Dysphoria (RSD) can feel like an?overactive?inner critic, magnifying every rejection or criticism.

How the tool works:

Jot down unhelpful thoughts and assumptions, then find evidence to challenge them.

The result:

• Less anxiety.
• More confidence.
• Reinforced resilience.
• Less thinking, more doing.

Finish the sentence:

The thought that is bothering me is______________________

The proof that I have for this thought is___________________

When I believe this thought, I (feel/do/believe)_____________

The worst-case scenario is_____________________________

And I'd handle it by____________________________________

The opposite thought is________________________________

The proof I have for this is______________________________

Give it a go in your next 1:1 and/or at home, and notice how much better you feel.

Are you a manager? Read this and learn how to further support your team.

Provide clear structure and expectations:

• Break down large projects into smaller, manageable tasks
• Set specific deadlines for each task
• Use visual aids like calendars, checklists, or project management tools
• Clearly communicate priorities and any changes in expectations

Offer a supportive feedback system:

• Give frequent, positive reinforcement for good work
• Provide constructive feedback in a gentle, non-judgemental manner
• Focus on specific behaviours rather than personal characteristics
• Avoid public criticism; instead, offer feedback in private conversations

Implement strategies to manage RSD:

• Educate yourself on the impact of Rejection Sensitive Dysphoria
• Encourage open communication about feelings and concerns
• Validate their emotions and experiences
• Help reframe negative self-talk and build resilience

Develop personalised accommodations:

• Work with the team member to identify their specific challenges
• Collaborate on finding solutions that work for both the individual and the team
• Consider adjusting communication methods (e.g. written vs verbal instructions)
• Be open to trying different strategies and adjusting as needed

?? Understanding and empathy are crucial for someone experiencing RSD and/or experiencing heat from their inner critic.

Instead of dismissing their feelings, offering support and reassurance can make a world of difference.

?? Share this if you think it can help someone in your network!

Coach lab questions for your fortnight:

How might I better support members of my team with ADHD?

What could be a good first step?

(If you have ADHD) What support and/or resources could I utilise to help me better manage myself and overcome potential challenge(s)?

A little bit about me (your guide)

For those of you I haven't met yet, I'm Ashleigh, founder of More Happi :) Nice to meet you! ??

I’ve worked across 9 industry start-up sectors, ranging from fashion trend forecasting, to wool, tampons, sustainable lightbulbs and more.

I trained to be a coach in 2020, after over 20 years in Product, Marketing and Leadership roles.

I noticed something that irked me.

Coaching is transformational for people’s life and career.

But the coaching industry was broken. ??

Due to high costs, only the usual suspects at the top of organisations were able to benefit from the superpowers that professional coaching brings — fuelling a vicious circle of privilege that sustains the status quo and leaves everyone else behind.

It wasn’t fair. So I’m fixing it. And so far, thousands have benefitted.

Interested in learning more about the most accessible coaching service ever created? Discover more here .

Stop firefighting and get back to what you do best.

Give employees a reason to stay (even when budgets are tight), so that you can get back to building a successful business.

In my goal to support People People and Founders of start-ups, scale-ups and charities get time back for the stuff they enjoy (whatever that means for them), I’ve opened a limited number of complimentary 1-2-1s in June.

Chat with me to supercharge your strategies for effectively:

• Equipping new leaders with essential management skills
• Building a culture of autonomy and performance
• Helping your team overcome change and grow resilience

As someone who has navigated these challenges as a founder, leader, and certified coach, I'm excited to provide personalised guidance tailored to you.

Book a 1-2-1 with me and learn how. (30 minutes)

Yes, it’s totally free.