You just received negative feedback. How can you avoid taking it personally?

1 Acknowledge your emotions

Negative feedback can trigger a range of emotions, such as anger, frustration, sadness, or shame. Don't suppress or deny them, as they can affect your mental health and productivity. Instead, acknowledge how you feel and allow yourself to process them in a healthy way. You can talk to a trusted colleague, friend, or mentor, write in a journal, or practice mindfulness techniques.

2 Evaluate the feedback

Not all feedback is valid, constructive, or relevant. Some feedback may be based on inaccurate information, personal biases, or hidden agendas. Before you react or act on the feedback, evaluate its source, content, and context. Ask yourself: Who gave you the feedback? What was their intention and tone? What evidence did they provide? How does it relate to your goals and expectations? Is it consistent with other feedback you have received?

3 Learn from the feedback

If the feedback is credible, useful, and actionable, you can use it as a catalyst for improvement. Identify the key areas of strength and weakness, and create a plan to address them. Seek additional feedback, guidance, or resources to help you develop your skills and knowledge. Track your progress and celebrate your achievements. Remember that feedback is not a judgment of your worth, but an opportunity to grow.

4 Respond to the feedback

Whether you agree or disagree with the feedback, you should always respond to it professionally and respectfully. Thank the person for their input, and express your appreciation for their time and effort. If you have any questions, clarifications, or concerns, ask them politely and constructively. If you have any suggestions, proposals, or solutions, share them confidently and collaboratively. Avoid being defensive, aggressive, or dismissive, as this can damage your reputation and relationships.

5 Move on from the feedback

Don't let negative feedback linger in your mind or affect your self-esteem. Once you have processed, evaluated, learned from, and responded to the feedback, move on from it. Focus on your current and future tasks, goals, and opportunities. Remind yourself of your strengths, achievements, and potential. Seek positive feedback and recognition from others. And most importantly, don't forget to give yourself some credit and encouragement.

6 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?