Rejection Hurts: Here's How To Bounce Back

  • 12 months ago
3 minute read.
Rejection Hurts: Here's How To Bounce Back

Rejection is an unavoidable part of life. Whether being turned down for a job, receiving a rejection letter from a school, or being rejected by someone you care about, it can be a painful and demotivating experience.

The hurt, disappointment, and even shame that come with rejection can leave you feeling stuck and unsure of how to move forward. However, rejection is never easy but is an opportunity for growth and self-reflection.

So, if you are dealing with rejection or are simply trying to increase your resilience, read on to learn how to get through the pain and come out stronger than before.

What is rejection?

Rejection is refusing to accept, consider, or acknowledge someone or something. It can be experienced in various contexts like personal relationships, job interviews, or academic applications. It can be caused by several reasons such as a lack of qualifications, compatibility, or mutual interest.

But here's the thing, rejection doesn't have to define you. It can be an opportunity for growth and self-improvement. Sometimes rejection can even be a blessing in disguise, pushing you to try new things, meet new people, and find new opportunities.

Of course, it's essential to acknowledge and process your feelings when you experience rejection. Feelings of hurt, rage, or disappointment are normal. Don't let those emotions stop you. Use rejection to reflect on your strengths and weaknesses, learn from your mistakes, and keep moving forward.

[Also check: Look out if you are invalidating yourself]

How to deal with rejection

Rejection is difficult and painful experience, but it's important to remember that it is a normal part of life. Here are some strategies that may help you cope with rejection:

Acknowledge Your Feelings

The first step to bouncing back from rejection is to acknowledge your feelings. It is natural to feel hurt, disappointed, and even angry when you are rejected. Don't try to deny or conceal these feelings. Instead, acknowledge them. Instead, allow yourself to feel and express them in healthy ways, such as talking to a friend, writing in a journal, or engaging in a creative outlet.

Focus on Your Strengths

When you experience rejection, it is easy to dwell on your weaknesses and flaws. However, this kind of negative self-talk will only bring you down further. Instead, concentrate on your abilities and positive attributes. Make a list of your qualifications, talents, and accomplishments. Remind yourself of what you have to offer and what makes you unique.

Acknowledge the pain and grieve the loss

We often feel ashamed or embarrassed and wish to put it behind us. To cope, we may ignore our sensations, deny that we are in pain, or engage in behaviors such as excessive drinking or eating.

Grieving involves feeling your emotions, not ignoring, repressing, or numbing them. Allow yourself space to experience and absorb your emotions. Depending on what you've lost, the duration and intensity of your grief will vary; it might only last an hour or you might grieve a major rejection for months.

Judgement-Free Anonymous Consultations Available

Do not blame yourself

It is critical to keep in mind that rejection does not indicate your worth as a person. Just because someone doesn't want to date you, hire you, or accept your proposal doesn't mean there is something wrong with you. It simply means the situation wasn't the right fit or the other person had different priorities or preferences. Try not to take it personally and remind yourself that rejection is a natural part of life.

It's not always about you, and unfair to blame yourself or take responsibility for circumstances beyond your control, or assume guilt for wrongdoing.

[Also Check: Enough! stop being hard on yourself]

Learn from the Experience

Rejection can be a valuable learning experience if you approach it with an open mind. Take some time to reflect on what you can learn from the situation. Were there any warning signs you missed? Use this feedback to improve yourself and your approach in the future.

Practice self-care

Taking care of yourself physically and emotionally during this time is essential for your well-being. When you are dealing with rejection, it's natural to feel overwhelmed, stressed, and anxious. It can lead to neglecting your basic needs like proper nutrition, exercise, and sleep. Practicing self-care can help you maintain your emotional and physical strength, allowing you to cope better with rejection. Some examples of self-care include a walk, spending time in nature, engaging in hobbies you enjoy, and connecting with friends and family.

[Must try: Meditation for self-love]


Rejection is never easy, but it is a part of life that we all experience. By acknowledging your feelings, not taking them personally, learning from the experience, focusing on your strengths, taking action, and surrounding yourself with support, you can bounce back from rejection and come out stronger on the other side. Remember, rejection does not define you – it's how you respond to it that matters.

Leave a Comment

You must be logged in to post a comment.
Register on The Wellness Corner

Recently Published