26th June 2023
Managing ADHD And Leveraging Its Benefits At Work
Living with ADHD can be challenging, especially when it comes to handling perceived rejection. Rejection Sensitivity Dysphoria, a term coined by William W. Dodson, MD, sheds light on the hypersensitivity experienced by individuals with ADHD. While emotional regulation difficulties affect a significant number of adults with ADHD, the recognition of these symptoms in diagnostic criteria is still relatively new.
This article, written by Taylor Elyse Morrison, explores strategies to manage rejection, addresses the unique challenges faced by women and girls with ADHD, and emphasizes the importance of flexible approaches to self-care and goal pursuit.
From the article published in Quartz:
The catch, check, and change it model
ADHD folks can be hypersensitive to perceived rejection. William W. Dodson, MD, coined Rejection Sensitivity Dysphoria to describe the phenomenon. Although research shows that as many as 70% of adults with ADHD struggle with emotional regulation, the push to include these symptoms in the diagnostic criteria is still relatively new. I feel rejection as a physical sensation, like a punch in the stomach—and it was a shock to learn that not everyone experiences rejection like that.
It can be challenging for women and girls. Though we may internalize many symptoms of ADHD, those that we do externalize, like outbursts and hyperactivity, are portrayed most often in popular culture. Our experiences may be written off as “emotional” or “perfectionist” when emotional reactivity can actually be a sign of ADHD in women.
Thought work can help rejection feel less personal. I enjoy the Catch, Check, Change model:
- Catch the thought
- Check to see if it’s objectively true
- Change the thought to something more true or supportive
A few moments of thought work can save you from hours of distraction.
Be stubborn about your goals, not about your methods
This is my ADHD anthem, which goes hand-in-hand with a flexible structure. If I know where I’m going and what I want, I allow myself to get there whichever way makes the most sense that day, depending on how much energy I have and the level of stimulation I need. Once I identify the best method for me, I can create a sandbox to work in that helps me reach the same end goal.
Let’s say one of my big goals for the year is to build relationships. There are many methods of, or paths towards, achieving that goal. I could attend networking events, sign up for an intramural volleyball tournament, call or text loved ones, or invite someone to coffee. If going to a networking event would require more energy than I have to give that day, I can still work towards my goal of building relationships in another way. Instead of giving up, get curious. Ask yourself: How else could I reach the same end goal?
Read the full article here
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