RSD Self-Reflection Check-In

When someone criticises my work — even gently — I feel an intense emotional reaction that feels much bigger than the situation warrants.

If a friend or colleague doesn't reply to my message for a few hours, I start to worry that I've done something wrong or upset them.

I avoid putting my ideas forward — in meetings, in creative work, or socially — because the thought of being judged or dismissed feels overwhelming.

When I perceive that I've been left out of something — a group chat, a plan, a conversation — the emotional pain can last for hours or days.

I replay social interactions in my head, looking for signs that I said the wrong thing, came across badly, or annoyed someone.

Seeing others achieve things I care about (promotions, creative work, relationships) triggers a strong negative feeling about myself — not just their accomplishment.

My inner critic is extremely harsh. When I make a mistake, I speak to myself in a way I'd never speak to a friend.

Emotional pain from a perceived rejection or criticism feels so intense that it is hard to function normally for a period of time — work, relationships, or basic tasks suffer.