Rejection Sensitive Dysphoria Test

1. When someone disappoints me, I lash out or snap more than the situation calls for.

2. I can go from feeling fine to feeling crushed within seconds after a negative comment.

3. Even after I’m reassured, I continue to doubt that things are truly okay.

4. I continue to feel embarrassed or ashamed long after the situation has passed.

5. After conflict or criticism, I struggle to enjoy things I normally like.

6. I often feel a sudden urge to withdraw or shut down when I perceive criticism.

7. I have trouble sleeping because I can’t stop thinking about a perceived rejection.

8. After criticism, I over-apologize or explain myself repeatedly to try to reduce tension.

9. I re-read messages or replay tone of voice to look for signs I’m not wanted.

10. After I feel rejected, I mentally rehearse future conversations to prevent it from happening again.

11. When I think someone is upset with me, my emotions escalate fast (tears, anger, or spiraling).

12. I keep analyzing what I “should have said” after a tense or awkward interaction.

13. I react strongly to perceived rejection even before I know the full story.

14. If someone doesn’t respond to my message, I quickly feel rejected or unwanted.

15. A small sign of exclusion can trigger an outsized emotional reaction in me.

16. When someone seems unimpressed with me, I quickly feel embarrassed or humiliated.

17. When someone doesn’t respond quickly, I keep thinking about it until I hear back.

18. After I think someone is upset with me, I quickly try to make it up to them (even if I’m not sure I did anything wrong).

19. A small sign of disapproval can affect my mood for the rest of the day.

20. A hint of criticism can instantly change my mood for the worse.

21. I often assume I did something wrong when someone is quiet, slow to respond, or distant.

22. If I interpret a comment as negative, I become defensive right away.

23. A hint of criticism can trigger a spiral of self-criticism that’s hard to stop.

24. If someone seems annoyed, I repeatedly check whether they’re mad at me.

25. If I sense disapproval, I change my opinion or behavior to match what I think the other person wants.

26. If someone cancels plans, I feel a strong emotional sting right away.

27. I take on extra tasks or favors to ensure people don’t get upset with me.

28. After a negative comment, I mentally collect other times I’ve been rejected or criticized.

29. If I feel rejected, I get cold or distant to show I don’t care (even when I do).

30. When someone corrects me, I immediately feel defensive or angry.

31. I judge myself harshly for days after I think I made a social mistake.

32. When I think someone is disappointed in me, I feel immediate shame or panic.

33. When I think I’m being judged, I become extra agreeable to prevent conflict.

34. If I think I disappointed someone, my emotions become intense before I can think it through.

35. I frequently revisit past rejections in my mind, even when nothing new has happened.

36. When someone ignores me, I feel a quick wave of anger or despair.

37. In the moment, I have trouble staying calm when I feel judged.

38. I avoid reaching out to people because I don’t want to risk being ignored or turned down.

39. It takes me a long time to “come down” emotionally after I feel excluded or dismissed.

40. If someone doesn’t include me, I quickly feel like I don’t matter.

41. When I feel rejected, I pull back and stop sharing as much of myself.

42. When I feel excluded, I shut down and keep my distance to protect myself.

43. In the moment, perceived disapproval feels unbearable or overwhelming to me.

44. When I get constructive feedback, my first reaction is intense hurt.

45. If someone points out a mistake, my body reacts immediately (tight chest, heat, shaky, or tears).

46. If I feel I’ve disappointed someone, I withdraw until I feel “safe” again.

47. I can’t easily “brush off” rejection cues in the moment, even if I try.

48. I keep thinking about how others must see me after I feel rejected.

49. A critical or dismissive moment can sour my confidence for hours or days.

50. When I feel rejected, I end the interaction quickly (leave, hang up, stop talking).

51. I feel emotionally “hung over” the next day after a rejection or criticism.

52. If I’m left out of plans, my emotions spike quickly (hurt, anger, or sadness).

53. If I think someone is upset with me, I feel “stuck” in that worry until it’s resolved.

54. I try to be “perfect” around people to prevent them from criticizing me.

55. When I think I disappointed someone, I have trouble focusing on other tasks afterward.

56. When I sense disapproval, I feel an urgent need to fix it immediately.

57. After feeling criticized, I avoid that person or situation instead of addressing it.

58. I find it hard to let go of a “no,” a criticism, or being left out, even when it’s minor.

59. If someone criticizes me, I feel a sudden surge of intense emotion right away.

60. After a rejection cue, I become less productive because my mind keeps returning to it.

61. When someone’s tone seems cold, I immediately assume I did something wrong.

62. Even mild feedback can hit me like a personal attack in the moment.

63. After I feel criticized or rejected, I replay the interaction in my mind over and over.

64. When I feel rejected, the thoughts loop even when I try to distract myself.

65. When I sense rejection, I decide not to try (apply, audition, ask, share) to avoid being turned down.

66. When I feel judged, I preemptively criticize myself so others can’t.

67. If I don’t get a reply quickly, I assume I’ve annoyed the person and I stop messaging.

68. If someone cancels plans, I avoid making new plans with them for a while.