Dealing with Rejection Sensitivity Dysphoria: The 'Zoom Out, Zoom In Technique'
A lot of my clients often struggle with the overwhelming feelings associated with rejection sensitivity dysphoria, and one effective strategy that has helped many of them is the
'Zoom Out, Zoom In Technique'
When we experience rejection sensitivity, our immediate world can feel like the the only thing in the world that matters. This narrow focus can worsen our feelings of distress, making it seem as though one setback is catastrophic. The Zoom Out, Zoom In Technique can help challenge this perspective. This is how it is done:
Zoom Out:
Think about where you are stood, then zoom out to the building you're in
Next, zoom out to your town
Continue to zoom out to your country - imagine you're looking down below
Now, zoom out to the entire world
Finally, zoom out to the universe. Recognise that we are just one tiny star in a universe filled with countless galaxies and possibilities.
Zoom In:
Now begin to zoom back in. Back to your planet.
Continue zooming back into your country, then back into your town
Zoom back to the building in which you're stood
Now think about what was troubling you again
This technique can help dislodge the overwhelming feelings we are having, and can allow us to feel more able to cope with the problem. By following this method, you gain a different perspective, which can remind you that your current problem is just one small part of a much larger picture.
Give it a try next time you are battling with RSD and see if it helps you.
If you'd like to watch me explain the technique, then it is available on my social media accounts:
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