How to deal with rejection

Dealing with rejection can be difficult, but there are expert-backed ways to handle it. Here are nine strategies to help you cope:

Allow yourself to feel your emotions: It’s important to acknowledge and process your feelings of disappointment, sadness, or anger.

Don’t take it personally

 Remember that rejection is often about external factors, not your worth as a person.”Don’t take it personally” is an important strategy for dealing with rejection. Often, rejection is not a reflection of your worth as a person, but instead is due to external factors such as the other person’s preferences, circumstances, or biases.

When you take rejection personally, it can be easy to internalize the rejection and view it as a reflection of your own value or abilities. This can lead to feelings of self-doubt, low self-esteem, and even depression.

How to deal with rejection
How to deal with rejection

To avoid taking rejection personally, try to remind yourself that it is not a reflection of your worth as a person. Instead, it may simply be a reflection of the other person’s preferences or circumstances.

Practice self-compassion

Be kind to yourself and don’t beat yourself up over the rejection.Practicing self-compassion is an important strategy for dealing with rejection. When you experience rejection, it can be easy to blame yourself and become self-critical. However, self-compassion involves treating yourself with kindness, understanding, and support, just as you would a close friend or family member.

Here are some ways to practice self-How to deal with rejection compassion when dealing with rejection:

Be kind to yourself: Use kind, supportive language when talking to yourself. Avoid self-criticism or negative self-talk.

Acknowledge your emotions: Allow yourself to feel your emotions without judgment. Remember that it’s normal to feel disappointed, sad, or frustrated after a rejection.

Practice mindfulness: Practice mindfulness techniques such as meditation, deep breathing, or visualization to help you stay present and focused on the moment.

Focus on your strengths: Remember your positive qualities and achievements. Focus on your strengths and what makes you unique and valuable.

Take care of yourself: Prioritize self-care activities such as exercise, healthy eating, and getting enough sleep.

By practicing self-compassion, you can treat yourself with the kindness and support you need to navigate rejection in a healthy way.

Learn from the experience: Use the rejection as an opportunity to learn and improve.

Keep things in perspective: Remember that rejection is a common experience that everyone goes through.

Reframe negative thoughts

 Challenge negative thoughts and try to reframe them in a more positive light.

Reframing negative thoughts is an important strategy for dealing with rejection. Negative thoughts can often spiral and lead to feelings of despair, low self-esteem, and helplessness. By reframing your negative thoughts, you can change the way you view rejection and feel more empowered to move forward.

Here are some steps you can take to reframe negative thoughts:

Identify the negative thought: Start by identifying the negative thought that is causing you distress. Write it down if it helps.

Challenge the negative thought: Question the validity of the negative thought. Is it really true, or is it a distorted view of reality?

Reframe the thought: Once you’ve challenged the negative thought, reframe it in a more positive way. For example, instead of thinking, “I’m not good enough,” you might reframe it to, “This experience didn’t work out, but I’m still a valuable and capable person.”

Seek support

 Reach out to friends, family, or a therapist for support and validation.

Take action: Take steps to address areas where you can improve or work towards new goals.

Move on: Focus on your strengths and accomplishments, and don’t let the rejection define you.

By using these expert-backed strategies, you can handle rejection in a healthy way and come out of the experience stronger and more resilient.


Dealing with rejection can be difficult, but there are several strategies that can help you cope in a healthy way. These include allowing yourself to feel your emotions, not taking rejection personally, learning from the experience, practicing self-care, practicing self-compassion, and reframing negative thoughts.

Remember that rejection is a natural part of life, and it does not define your worth as a person. By using these strategies, you can navigate rejection in a more positive and empowering way, and move forward with greater resilience and self-confidence.

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