4 Strategies to Cope With Rejection

4 Strategies to Cope With Rejection
4 Strategies to Cope With Rejection

Rejection harms. We’ve all experienced the pain of rejection — maybe a task you didn’t get, being ghosted by a companion, or not being invited to a social event — and afterwards seeing your companions post about it on social media.

What is rejection?


We feel rejected when we’re omitted, accepted, or approved of. Rejection includes the loss of something we had or wanted. Furthermore, rejection, like deserting, leaves us feeling unwanted and insufficient.

Did you experience any of these average adolescent or teen rejections?

  • Being harassed
  • Putting off taking care of business to participate in a team or school play
  • Having no one to eat lunch with
  • Being selected last in phys ed
  • Not receiving a prom invitation or a party invitation
  • Not being accepted to the desired college
  • Having a partner who betrays you or ends a relationship

Tragically, a few kids likewise experience rejection at home. This adds one more layer of pain. Rejection from your parents or family could have included:

  • Being criticized, told you’re not adequate, or called derogatory names
  • Being abused, neglected, or abandoned
  • Being placed for adoption (even though it’s finished with affection, it can feel like rejection)
  • Being ignored
  • Being informed of your sentiments, thoughts, or convictions is off-base or doesn’t make any difference.
  • Your parents leaning toward your sibling
  • Being sent away because you were “troublesome” or “troubled.”
  • Being informed you’re not talented and ought to surrender your goals and dreams
  • Absence of support or dissatisfaction about your sexual orientation or gender identity
  • Rejection prompts deceptions

By and large, the more prominent the recurrence and the more youthful you were at the point you were rejected, the more effective it is.

Small kids are fostering their self-concept and self-worth, so they’re particularly defenceless. 

Regardless of whether individuals let you know that you’re insufficient or loathsome, you might have jumped to this end when you were rejected because small kids come up short on thinking abilities and valuable experiences to ultimately see every one of the potential purposes behind being left.

Being rejected regularly as a child can make you feel inadequate. Furthermore, these lies exacerbate the hurt of rejection and have the potential to become self-fulfilling prophecies.

Rejection prompts to set up emotional walls.

Since rejection is so painful, we usually must safeguard ourselves from future rejection. We do this by setting up emotional walls or not sharing weak things — things we feel uncertain or self-cognizant about, our concerns, expectations, and dreams. 

But, unfortunately, we erroneously accept that this will alleviate rejection — as though holding individuals a ways off will hold us back from getting attached or experiencing passionate feelings for ourselves or that rejection will not be as painful if the other individual didn’t know us profoundly.

The other thing that happens is we begin to expect rejection. We think sacrifice is inescapable, so we move prematurely and reject the other individual before they can dismiss us. 

Once more, this will save us the pain of losing somebody we care about or want to get to know better. In addition, dismissing others can give us a feeling of being in charge and having a power position. However, it doesn’t make the loss hurt any less.

Setting up emotional walls and rashly dismissing others doesn’t assist us with making satisfying connections, and it doesn’t safeguard us from the pain of rejection.

Instructions to cope with rejection

Acknowledge the pain and grieve the loss

Rejection is losing a person or thing you had or hoped to have. Frequently, we feel ashamed or embarrassed when we’re rejected and need to put it behind us. This can lead to us holding back our emotions, downplaying our suffering, or resorting to unhealthy coping mechanisms like binge eating or drinking.

Grieving includes feeling your sentiments, not denying, suppressing, or desensitizing them. 

Crying, journaling, therapy, working out, being in nature, additional self-care, and making goodbye rituals can help. Allow yourself to allow your sentiments to exist and be processed. 

The term and power of the distress will rely upon what you’ve lost; it could endure only 60 minutes, or you might grieve a significant rejection for quite a long time.

Try not to fault yourself.

It’s normal to need to know why you were rejected. Notwithstanding, there aren’t generally explicit purposes behind the rejection. 

Also, as a rule, when we don’t have replies, we fault ourselves; we expect that we screwed up, we weren’t sufficient, we’re loathsome, troublesome, stupid, and so on. 

Recall that you might have been conditioned to accept that you’re insufficient and to fault yourself for being rejected. These are convictions that you can now decide to dispose of. 

As a grown-up, you’re better equipped to think about elective hypotheses — different explanations behind the rejection. There are countless potential purposes behind the sacrifice, and surprisingly, the most alluring, savviest, accomplished, and amiable individuals get rejected.

Sometimes, it is valuable to investigate your way of behaving and how you introduce yourself; that doesn’t mean rejection is because you accomplished something wrong. 

Sometimes you don’t land the position because the CEO decided to recruit his niece, or a first date doesn’t get back to you since he feels shaky. It’s not generally about you — and it’s uncalled for to fault yourself or get a sense of ownership with things beyond your control or to expect you to accomplish something wrong.

Fortify your resiliency

Resiliency is your capacity to recuperate or quickly return from a setback. 

What’s more, psychologists accept it’s a quality you can learn. Things like having a receptive outlook, staying away from win big or bust thinking, zeroing in on arrangements and what you can gain from experience, looking for support, keeping a funny bone, recollecting your strengths, considering errors to be critical stages headed for progress, and rehearsing self-care add to resilience.

Continue to put yourself out there.

Journalists and specialists are infamous for enduring being rejected again and again. Part of their capacity to do this is their outlook — they acknowledge that rejection is essential for the cycle; getting published or sending off an influential career is important. 

Furthermore, because they see it as typical and fundamental, they don’t think about it literally. This sort of acknowledgement and repeatedly “putting yourself out there” can assist with making rejection less painful.

You can develop a more practical tolerance for sacrifice by grieving the loss you experience when you are rejected, accepting that you were not the reason for the rejection, and concentrating on your abilities and fortitude while acknowledging that rejection is a frequent occurrence.

What do you think?

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