Strategies to cope with rejection

What is rejection?

We feel rejected when we are not included or approved of. Rejection involves the loss of something we had or wanted, such as not getting the job you wanted. Rejection can leave us feeling unwanted.
Rejection can lead to false beliefs. Even if people do not overtly say that you are inadequate, you may have jumped to this conclusion. Because we want to protect ourselves from future rejection, rejection leads to putting up emotional walls.

Coping with rejection


Acknowledge the pain and grieve the loss - often we feel embarrassed when we are rejected and this can result in suppression of feelings. Instead, we should give ourselves time to let our feelings exist and be processed


Don't blame yourself - when we don't have answers about why we were rejected, we blame ourselves and assume that we weren't enough, that we're unlovable, or that we screwed up. These are beliefs you can choose to discard

Coping with rejection


Strengthen your resiliency - this refers to your ability to recover or bounce back from a setback. Resilience is a quality that can be learned


Keep putting yourself out there - accept that rejection is a normal and necessary part of the process. This type of acceptance and persistence even after being rejected, can help make rejection less painful

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