Rejection can be completely heartbreaking. When you finally put yourself out there only to be turned down, it can feel extremely difficult – even impossible – to get over. Rejection can make us terrified of taking risks, for fear of shouldering that pain all over again. The truth is, though, the best things in life take a little risk. There are so many simple, effective ways to improve how you get over rejection. For everything you need to know, read on.

2

Focus on self-care.

  1. Rejection may dredge up bad feelings, but self-care can combat those.[2] You deserve to feel taken care of when coping with rejection, so get the job done yourself! Studies show that when we’re feeling a negative emotion like anger, sadness, or stress, we can reduce those feelings through self-care. This can mean anything, as long as it makes you feel good and distracts from rumination.[3]
    • Go for a hike with your favorite snacks and best pal.
    • Listen to your all-time favorite album while sitting in the sun.
    • Reread a book you love with a bar of chocolate.
    • Meditate in a beautiful, outdoor location.
3

Write in a journal to process your emotions.

4

Use this as a chance for self-growth.

  1. Reframing rejection in a positive way helps you to reclaim your power.[6] When facing romantic rejection, for example, you could choose to believe that there’s something wrong with you that's unfixable (not very helpful, huh?) Or, you could empower yourself by taking the opportunity to reconsider and improve, which raises your chances of finding love in the future.[7]
    • For example, maybe you showed up late to a date and you think that affected your date’s opinion of you. In the future, work on being on time for your dates. This improves your chances of successful dates in the future. Your rejection caused personal growth!
5

Repeat positive affirmations.

  1. Affirmations can boost your self-confidence and mood.[8] One of the most important things you can do when facing rejection is to, simply, cut yourself some slack. You deserve to move past this experience without letting it knock your self-esteem, so invest some time and energy into improving your confidence. Try reciting positive affirmations in the mirror to highlight things you love about yourself.[9] For example:
    • “I am smart, I am friendly, and I am a hard worker.”
    • "I always try be honest and a good friend."
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6

Look at the rejection objectively.

  1. Being objective can help you ward off doom-and-gloom thinking. Some people find rejection more painful than others, and that's okay. If that might be you, then it's possible that you're battling worst-case-scenario, obsessive thoughts. Try responding to these thoughts with logic. Make sure you're gentle on yourself in the process.[10]
    • Say you get rejected for a job you were excited about. Your next thought may be, “If I didn’t get this job, I’ll have to settle for one I hate. I’ll have no other choice!”
    • An objective alternative might be: “There are so many jobs out there I could love, and more are posted everyday. Realistically, I’ll find one I love eventually!”
7

Reflect on your fears.

  1. If you can find the root of your issue, you can address it directly. For each of us, fears surrounding rejection may look and feel a bit different. For instance, you may worry about romantic rejection because you have a fear of abandonment or loneliness. Once you isolate the fear, you can work on defeating it.[11]
    • Reflect on which thoughts spur negative feelings. Try hashing it out with a friend or simply pay close attention to your daily thoughts.
    • For example, say you get rejected by your dream grad school. You may realize that you’re more worried about feeling insufficient than you are about school. It might help to work on your self-esteem.
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8

Challenge self-criticism.

  1. Nipping negative self-talk in the bud will boost your confidence.[12] By talking down to yourself, you’re reinforcing negative self-beliefs. This can a helpless, pessimistic perspective on your own life—making it harder for you to get what you want in the future.[13]
    • Imagine you’re consoling someone you love when battling negative self-talk. If they said, "She didn’t like me because I’m weird, and I’ll always be weird," you'd probably say something reassuring like: "You’re amazing! Everybody wants different things, and you have no idea what was going on in her life."
    • It can be tough, but if you get through this without letting the experience knock your self-esteem or warp your worldview, you’ll be a happier and more resilient person down the line!
9

Reach out to loved ones for help.

  1. Spending time with people who value you can ease the pain.[14] This can be like a superpower for facing rejection. You’ll have a fun distraction from negative thoughts, you’ll be around people who remind you of how loved you are, and you’ll also gain some healthy perspective. Sure, you faced rejection, but there’s a whole world out there filled with people who care and opportunities at the ready.[15]
    • Invite your best mate for a bike ride around the city.
    • Call a parent or sibling and enjoy a nice long chat.
    • Corral a group of friends and have a picnic in your favorite spot.
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Expert Q&A

  • Question
    How do you recover from a romantic rejection?
    Susan Pazak, PhD
    Susan Pazak, PhD
    Licensed Clinical Psychologist & Professional Life Coach
    Dr. Susan Pazak is a Licensed Clinical Psychologist & Professional Life Coach. With more than 21 years of experience, she specializes in treating adolescents and adults with psychological issues using cognitive behavioral therapy, symptom reduction skills, and behavior modification techniques. She has been featured in numerous media outlets and shows, including “My Strange Addiction". Dr. Pazak holds a BA in Psychology with a minor in Communications from The University of Pittsburgh, an MA in Clinical Psychology from Pepperdine University, and a PhD in Clinical Psychology from Alliant International University.
    Susan Pazak, PhD
    Licensed Clinical Psychologist & Professional Life Coach
    Expert Answer
    Make a list of all your positive qualities and turn them into an affirmation list. You might include things like "I am smart," "I am kind," and "I am fabulous." Meditate on this list in the morning, middle of the day, and at night. As you meditate and affirm yourself, choose to believe that this too shall pass and that someone better is meant for your future.
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References

  1. https://www.loveisrespect.org/resources/dealing-with-rejection/
  2. Susan Pazak, PhD. Licensed Clinical Psychologist & Professional Life Coach. Expert Interview. 22 February 2022.
  3. https://www.loveisrespect.org/resources/dealing-with-rejection/
  4. Susan Pazak, PhD. Licensed Clinical Psychologist & Professional Life Coach. Expert Interview. 22 February 2022.
  5. https://www.loveisrespect.org/resources/dealing-with-rejection/
  6. Susan Pazak, PhD. Licensed Clinical Psychologist & Professional Life Coach. Expert Interview. 22 February 2022.
  7. https://blogs.chapman.edu/career/2021/04/15/dealing-with-rejection/
  8. Susan Pazak, PhD. Licensed Clinical Psychologist & Professional Life Coach. Expert Interview. 22 February 2022.
  9. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
  1. https://blogs.chapman.edu/career/2021/04/15/dealing-with-rejection/
  2. https://psychcentral.com/blog/finding-the-source-of-your-fears#1
  3. Susan Pazak, PhD. Licensed Clinical Psychologist & Professional Life Coach. Expert Interview. 22 February 2022.
  4. https://youthempowerment.com/challenging-negative-self-talk/
  5. Susan Pazak, PhD. Licensed Clinical Psychologist & Professional Life Coach. Expert Interview. 22 February 2022.
  6. https://teenhealthsource.com/relationships/dealing-with-rejection/
  7. https://rightasrain.uwmedicine.org/body/food/healthy-eating-for-resilience
  8. https://teenhealthsource.com/relationships/dealing-with-rejection/
  9. Susan Pazak, PhD. Licensed Clinical Psychologist & Professional Life Coach. Expert Interview. 22 February 2022.
  10. https://www.psychiatry.org/patients-families/psychotherapy

About This Article

Susan Pazak, PhD
Co-authored by:
Licensed Clinical Psychologist & Professional Life Coach
This article was co-authored by Susan Pazak, PhD and by wikiHow staff writer, Caroline Heiderscheit. Dr. Susan Pazak is a Licensed Clinical Psychologist & Professional Life Coach. With more than 21 years of experience, she specializes in treating adolescents and adults with psychological issues using cognitive behavioral therapy, symptom reduction skills, and behavior modification techniques. She has been featured in numerous media outlets and shows, including “My Strange Addiction". Dr. Pazak holds a BA in Psychology with a minor in Communications from The University of Pittsburgh, an MA in Clinical Psychology from Pepperdine University, and a PhD in Clinical Psychology from Alliant International University. This article has been viewed 334,295 times.
5 votes - 80%
Co-authors: 44
Updated: March 11, 2022
Views: 334,295
Categories: Handling Rejection
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