Layoff Anxiety and Rejection Sensitive Dysphoria (RSD): What ADHD Brains Need to Know

For people with Attention‑Deficit/Hyperactivity Disorder (ADHD), the threat of a layoff isn’t simply about losing a job. It can trigger deep emotional pain, shame, and feelings of worthlessness, especially when you also experience Rejection Sensitive Dysphoria (RSD). When your nervous system is already wired to detect rejection and threat, a layoff rumor or unexpected job shift can feel like a personal attack.

We’ve talked about RSD before in depth; see our posts “Understanding Rejection Sensitive Dysphoria (RSD)” and “Strategies for Nurturing Your Well‑Being: Compassionate Support for Rejection Sensitivity Dysphoria,” so this blog will focus on how layoff anxiety and RSD intersect and what you can do about it.

November 2025, Rebecca Branham, ADHD Coach @ Agave Health

Why Layoff Anxiety Hits Differently When You Have ADHD and RSD

1. Emotional Sensitivity Meets Job Threat

RSD involves intense emotional pain in response to real or perceived rejection or criticism. (Cleveland Clinic) In the context of a layoff or job instability, even vague or uncertain signals can trigger those same circuits: “Did they call me to let me go next?” or “I must have messed up and they’re preparing to fire me.”

2. Executive Function Stress Amplifies Emotion

ADHD already makes things like managing transitions, staying organized, or pacing yourself harder. When your job becomes unstable, that challenge grows: you may struggle to plan, to shift gears, or to regulate the emotional flood. The result: job stress + executive dysfunction = emotional overload.

3. Shame and Self‑Worth Under Fire

Because RSD is often tied to feelings of “I’m messed up,” “I’m failing,” or “I’ll never measure up,” the very real threat of losing a job can feel like proof of those beliefs. The emotional reaction isn’t just “I might lose my job.” It becomes “I am unworthy, I am behind, I am not enough.” And that spiral can be more painful than the job loss itself.

What You Can Do: Self‑Care Strategies for Uncertainty

You don’t have to wait until you’re officially laid off to start supporting yourself. Here are practical steps you can take now:

A. Validate Your Feelings

When your nervous system is buzzing and your thoughts go to worst-case scenario, pause and name what’s happening. You might say to yourself:

“I am feeling anxious because I hear talk of layoffs. That makes sense given what my brain holds about rejection and instability.” 

Naming the emotional reaction takes some of its power away.

B. Build a Low‑Pressure “What If” Plan

Rather than avoiding the thought of something going wrong, you can quietly prepare. It doesn’t mean you expect the worst. It means you increase your sense of agency. For example:

• Update your resume lightly

• Review your budget just once

• Reach out to one contact you trust

• Create a short list of what you’d do if things changed

  
  

This isn’t about being paranoid; it’s about giving your brain a chance to move from worry to action, even very small action.

C. Regulate Your Nervous System

When RSD or layoff anxiety hits, your body might go into fight‑or‑flight. Try these micro‑breaks:

• Deep belly breaths for one minute

• Shift your scenery: step outside, change rooms, or walk for five minutes

• Use a grounding technique like noticing five things you can see and hear

• Use the “What’s 1 really simple next step?” method instead of trying to fix everything at once

D. Get Support You Trust

If you experience strong RSD reactions, lots of shame, withdrawing after hearing about layoffs, or feeling like you’re doomed, it’s time to bring in help. Therapy, coaching, or peer support can help you distinguish between real job threats and the emotional flood triggered by RSD. At Agave Health, we’re trained to support ADHD, emotional regulation, and RSD.

Additional Resources

• “Rejection Sensitive Dysphoria and ADHD” (Additude Magazine) — research and strategies. (ADDitude)

• Cleveland Clinic’s overview of RSD: what it is, how it connects to ADHD. (Cleveland Clinic)

• Verywell Health’s guide on RSD and emotional dysregulation. (Verywell Health)

Final Thought

If you’re navigating job uncertainty with ADHD and the added weight of RSD, know this one truth: you are not broken. You’re carrying a sensitive nervous system and a brain that experiences threats more intensely. That’s not your fault.

Prepare quietly. Regulate your nervous system. Name the feelings. Reach out to someone who understands. Because taking care of your emotional well‑being now isn’t optional, it’s essential.

You don’t have to face this alone. And you don’t have to wait until the layoff is official to start taking care of you.