4 Tips to Deal With Rejection

1. Write about your rejected feelings. Research suggests that writing about your feelings and the potential implications following an experience of rejection may be an effective way to process those feelings more quickly and move past them (Rude et al., 2011).
2. Practice accepting rejection. Accepting rejection (versus evaluating it or describing it) may help decrease negative emotional responses more quickly (Rude et al., 2011). Acceptance does not mean being a “doormat” or tolerating an unhealthy situation. Acceptance simply means acknowledging and accepting yourself, your thoughts, and your emotions. Then from a place of acceptance, you can take action if needed.
3. Focus on the positive. Although rejection can feel terrible, some evidence suggests it can make positive emotions more accessible (DeWall et al., 2011). This may mean that trying to increase positive emotions—for example, by doing an activity you enjoy—may be beneficial.
4. Try emotionally distancing yourself from the rejection. Emotional distancing involves imagining your rejection as if you were a fly on the wall or a stranger on the street. Looking at your situation from an outsider’s perspective can help the negative emotions dissipate more quickly (Ayduk & Kross, 2010).

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Reflection:

Do you handle rejection well?

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