How can you handle rejection without taking it personally?

1 Acknowledge your emotions

Rejection can trigger a range of emotions, such as anger, sadness, frustration, or embarrassment. Instead of ignoring or suppressing them, acknowledge them and let yourself feel them. This can help you process them and move on faster. You can also express your emotions in a healthy way, such as writing them down, talking to someone you trust, or doing something that makes you happy.

2 Don't take it as a reflection of your worth

Rejection can make you feel like you're not good enough, not smart enough, or not attractive enough. But rejection is not a measure of your value or potential. It's often based on subjective factors, such as personal preferences, expectations, or circumstances. Don't let rejection make you doubt yourself or your abilities. Remember that you have unique strengths, skills, and qualities that make you valuable and worthy.

3 Learn from the feedback

Rejection can also be an opportunity to learn and grow. Instead of focusing on the negative aspects of the rejection, try to find the constructive feedback or the positive aspects of the situation. For example, if you were rejected for a job, you can ask for feedback on your resume, your interview skills, or your qualifications. You can also think about what you learned from the experience, such as new skills, new contacts, or new insights.

4 Reframe the situation

Rejection can seem like a failure or a setback, but you can also reframe it as a challenge or a redirection. You can view rejection as a way to test your resilience, your motivation, and your adaptability. You can also view rejection as a way to open new doors, new possibilities, or new paths. For example, if you were rejected by a date, you can see it as a chance to meet someone who is more compatible with you.

5 Focus on the positive

Rejection can cloud your vision and make you focus on the negative aspects of yourself or your situation. But you can also choose to focus on the positive aspects of your life, such as your achievements, your goals, your relationships, or your hobbies. You can also practice gratitude for what you have and what you can do. Focusing on the positive can help you boost your mood, your self-esteem, and your optimism.

6 Seek support

Rejection can make you feel isolated, lonely, or rejected. But you don't have to deal with it alone. You can seek support from people who care about you, such as your friends, your family, your mentors, or your colleagues. You can also seek professional help from a therapist, a coach, or a counselor if you feel overwhelmed or depressed by the rejection. Seeking support can help you feel validated, understood, and encouraged.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?