RSD SOS | A Gentle Reset When Rejection Hurts

When rejection sensitivity hits, emotions can feel intense and the urge to react can be overwhelming.
This short grounding practice offers a few simple ways to pause, notice your surroundings and create a little space before deciding what to do next.
You don't have to force yourself to calm down or make the feelings disappear. Simply take a few minutes to reconnect with the present moment and give yourself some breathing room.
For anyone experiencing rejection sensitivity, emotional overwhelm or a difficult moment in a relationship.

Transcript

Hello. I'm Deanna. And I'd like to invite you to take a few moments together. Perhaps something has happened. That has left you feeling hurt. Rejected. Angry or overwhelmed. Maybe your mind. Is racing. Or your body feels tense. You feel an urgent need to say something. Explain yourself. Or make the uncomfortable feeling go away. You don't need to solve anything in these next few minutes. Let's simply pause together. If you're sitting down, Feel your feet against the floor. If you're standing, Notice the ground beneath you. And if focusing on your body doesn't feel comfortable right now. That's okay. You can simply look around and listen to my voice. Let's first take a moment to notice where you are. Perhaps you can see a window. Adore. A familiar object or something else in the room. Let your eyes rest on whatever feels comfortable. You are here, In this moment. Now let's try to focus on the body. Notice your hands. Are they clenched? Perhaps your fingers are pressing into your palms. If they are. See whether you can loosen them a little. And then notice your jaw. If you're holding tension there. You might allow your teeth to separate slightly. Let your shoulders settle into whatever position feels comfortable. You don't have to relax completely. Just see. Whether a little less tension is possible. You Now notice your breathing. You don't need to take a deep breath. Simply allow the breath to come and go. If it feels comfortable, Let your next exhale last a little longer. And then, Breathe normally again. You Whatever has happened, You don't have to respond to it this very second. You don't have to send another message. You don't have to explain yourself. You don't have to make a decision while everything feels so intense. You can give yourself a little time. Perhaps you can say to yourself, Something has upset me. I can take a moment. I don't have to act on every feeling immediately. You may still feel upset. That's okay. The aim isn't to make everything disappear in a few minutes. It's simply to give yourself a little space to decide what you need next. Perhaps. You'll get a glass of water. Maybe. You'll step outside for a moment. Or you'll sit quietly before returning to your day. You can choose something small. Something manageable. Take one final comfortable breath. And notice your surroundings again. Feel the ground beneath you, If that feels helpful. And remember. You can be upset and still give yourself time. You can feel hurt without having to solve everything immediately. And you deserve kindness, Especially when things feel difficult. Take your time.