How to Deal With Rejection: 10 Ways to Move On

Rejection stings. Research from Forbes indicates that our brains process social and physical pain, similarly, underlining the depth of the hurt caused by rejection. It’s not just about losing a partner; it’s about confronting our insecurities and fears, often leading us to question ourselves and ponder over endless “what ifs”.

Following rejection, battling loneliness and sadness can be an uphill struggle. Yet, comprehending the roots of these emotions and nurturing healthy coping mechanisms can pave the way towards healing, fostering the self-compassion necessary to find happiness within ourselves rather than seeking validation externally.

What is Rejection?

Rejection is like getting a big “no” from someone or something you care about, whether it’s a romantic partner, a friend, or a job opportunity; rejection stings because it challenges our sense of belonging and acceptance.

The Pain of Rejection – Imagine a sharp arrow hitting your emotional bullseye. Just as physical pain signals danger to our bodies, emotional pain alerts us to potential threats in our relationships. Our brains interpret rejection as a warning sign that something is amiss, triggering feelings of sadness, loneliness, and even unworthiness.

Coping Mechanisms for Rejection

Embrace Your Emotions: Feeling hurt and upset after being rejected is okay. Allow yourself to acknowledge and process your emotions without judgment. Bottling up your feelings will only prolong the healing process.

Practice Self-Compassion: Treat yourself with the same kindness and understanding you would offer a friend going through a tough time. Remind yourself that rejection doesn’t define your worth as a person.

Seek Support: Reach out to friends, family, or a therapist who can offer empathy and guidance during this challenging time. Sharing your feelings with others can provide comfort and perspective.

Focus on Self-Improvement: Use rejection as an opportunity for growth. Reflect on what you can learn from the experience and how to improve yourself moving forward.

Stay Optimistic. Keep a positive outlook, and remember that rejection is not the end of the road but merely a detour. Trust that better opportunities and relationships await you in the future.

10 Strategies for Coping With Rejection

Dealing with and moving on from rejection isn’t easy, but it’s feasible with effective coping mechanisms and a dose of self-assurance. Acknowledging the situation, learning from it, and devising a plan for the future are crucial steps.

Here are ten strategies for coping with rejection:

Dealing with rejection is undoubtedly challenging, but everyone faces a universal experience at some point. Rejection can sting deeply, whether it’s a romantic rejection, a job application turned down, or a friendship that fizzles out. However, you can overcome rejection and emerge stronger with the right mindset and coping strategies.

  1. Be Honest & Accept That the Rejection Happened- It’s essential to acknowledge and accept the reality of the rejection. Avoid denying or minimizing your feelings, and allow yourself to experience the full range of emotions that come with it.

  2. Don’t Take It Personally- Understand that rejection often has more to do with external factors than your worth. Do not internalize the rejection; remind yourself that it does not reflect your value or capabilities.

  3. Spend Time Processing Your Emotions- Allow yourself to feel and express your emotions. Whether it’s anger, sadness, or disappointment, allowing yourself to process these feelings can be crucial to healing.

  4. Ask for Feedback When Appropriate- While it may be difficult, seeking feedback can provide valuable insights to help you learn and grow from the experience. Be open to constructive criticism and use it as an opportunity for self-improvement.

  5. Focus on Your Physical Health- Taking care of your physical health is essential during times of stress. Prioritize sleep, nutrition, and exercise to maintain your overall well-being.

  6. Lean On Your Support System- Surround yourself with supportive friends, family, or a therapist who can offer empathy and encouragement. Sharing your feelings with others can provide comfort and perspective.

  7. Watch Your Negative Self-Talk- Be mindful of your inner dialogue and challenge negative self-beliefs. Practice self-compassion and focus on your strengths and accomplishments rather than dwelling on perceived shortcomings.

  8. Reframe the Rejection- Reframe the rejection in a more positive light. Instead of viewing it as a personal failure, consider it as an opportunity for growth and redirection.

  9. Utilize Problem-Focused Coping- Instead of meditating on the rejection, channel your energy into problem-solving and self-improvement. Identify actionable steps to move forward and focus on solutions rather than dwelling on the problem.

  10. Picture Your Next Goal & Try Again- Use rejection as motivation to set new goals and pursue new opportunities. Visualize your future success and stay focused on your long-term objectives, knowing that setbacks are a natural part of the journey.


Coping with rejection in a relationship is challenging but not impossible. By embracing self-compassion, seeking support, and focusing on personal growth, you can emerge stronger and more resilient from rejection than ever. Remember, rejection is not a reflection of your worth; it’s merely a detour on life’s journey. Keep moving forward, and brighter days await.


How Long Does It Take to Get Over Rejection?

The healing process varies for everyone. Give yourself time to grieve and heal; there’s no set timeline for moving on from rejection.

Can Rejection Lead to Self-Growth?

Absolutely. Rejection offers valuable lessons and opportunities for personal growth, shaping you into a stronger, more resilient individual.

Is It Normal to Feel Angry After Rejection?

Yes, anger is a natural response to rejection. Allow yourself to feel and process this emotion, but strive to channel it constructively.

Should I Reach Out to My Ex After Rejection?

Before reaching out, consider your motives and whether they align with your well-being. Focus on healing and self-care before considering reconciliation.

How Can I Rebuild Trust After Rejection?

Rebuilding trust takes time and patience. Focus on communication, empathy, and consistent actions to rebuild trust in yourself and others.

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