Dealing with rejection

May 16, 2024

We all face rejection at some point – it is a part of life. Whether we are rejected for our dream job, or by a romantic partner – rejection can be painful. But there are things we can do to feel better and turn our situation around. Here are some of our top tips: 

It’s ok to feel your feelings 

Don’t let people tell you not to be upset. You are allowed to feel how you feel! Having feelings of sadness, anger, frustration, confusion, disappointment etc is normal. So give yourself the time you need to feel better. It can really help to talk about your feelings with someone you trust.


Ask for feedback 


One of the biggest frustrations about being rejected is when it is unclear why we are being rejected. But we don’t have to live with the mystery – you can politely ask for feedback. This can be scary because it is never nice being told why someone did not think you were good enough, but without this data how will you know what to improve? 

Asking for feedback is also very helpful because sometimes it’s easy to imagine things that are simply not true. The reason you were rejected and the reason you think you were rejected could easily be completely different! 


Choose a positive perspective 


We don’t always get to choose what happens in life, but we can choose our attitude. Rejection is a form of redirection. Perhaps you really wanted something, but there is an even better opportunity waiting for you around the corner. Maybe you needed the rejection to teach you something important that will help you get to your next step.  


Think about when you had an argument with a friend at school. It probably felt like a big deal. But now, years later you hardly remember it, even though at the time it felt like the worst thing in the world. Rejection is like this. It stings for a while, but life moves on. 




Acceptance is crucial. Ask yourself: will wasting time regretting things help you move forward? If not, then give yourself permission to let go of the past. The more you give yourself permission to focus on the positives, the faster you will bounce back from the rejection. You are allowed to believe someone made the wrong decision, but they are allowed to make their own decisions and your job is not to convince them.  


Work on self-love and self-esteem 


Don’t let rejection define you. No one else has the power to decide your value, but you. You are a unique, talented, kind and loveable human being with so much love to give this world. No one else in the world can be like you, because no one else in the world is you! Your story, your journey and your experiences are one of a kind. And that’s beautiful and worth celebrating. So remember, you deserve to be around people who value you and want to be around you. If people don’t want you, that’s their loss. You are not for everyone, and everyone is not for you. The rejection we all face just helps us all get further in our journey to find the people, jobs and places where we will thrive the best.

Helpful videos:


  1. How to deal with a job rejection
  2. 5 steps to dealing with rejection from a job interview 
  3. How to deal with rejection 
  4. The benefits of rejection 
  5. Getting stuck in the negatives (and how to get unstuck) 
  6. The skill of self-confidence 
  7. How to eliminate self-doubt forever 
  8. If you want to achieve your goals don’t focus on them 
  9. Changing Perspective from Shame to Self-worth



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