Lifestyle Mental health

How to deal with rejection in 8 simple ways

How to deal with rejection

I’ve had my fair share of rejection in life, so I’ve become familiar with the pain that comes with it.

I’m sure a lot of people can relate to rejection.

I experienced the familiar feeling of rejection recently when I received an email informing me I didn’t get an offer I had applied for.

Sure, I felt bad, but I didn’t react the way I would have a year ago.

Last year, when I got rejected from a job, I felt so bad. It was as if my whole world had ended. I was borderline depressed.

I didn’t want to talk to anyone then, all I wanted to do was stay in bed.

This was coupled with the fact that my self esteem had gradually been chipped away from a ‘suituationship’ I was in then.

So the job rejection was like the straw that broke the camel’s back.

For someone who used to run away from situations that could lead to rejection, rejection is a feeling I had to learn to deal with.

Do I still experience rejections?

Yes! In various forms.

But after that job rejection experience, I decided I wasn’t going to let myself sink into that depressed state anymore.


Forms of Rejection

There are various forms of rejection.

Rejection could come in the form of

  • an exclusion from an event
  • a relationship/friendship breakup
  • a job loss
  • job application turned down
  • school admission rejected
  • grant proposal refusal etc.

In whatever form rejection comes, there is no denying that it is painful. However, the most important thing is how you deal with it.

I’ll be sharing with you practical tips to deal with and bounce back from a rejection.




#1 It is a time for growth

The reason I felt so bad after that rejection was because I believed I got rejected because I was not good enough.

I was also embarrassed because the people around me thought I was supposed to start at a new job.

I gave up on applying for jobs for months.

A single NO determined the course of my life for months. I kept wallowing in self pity. My mental state was so bad.

How we react to rejection is more important than the rejection itself.

So, first, I needed a change of perspective. It did not come automatically but with time.

The more flexible we are in our mindsets, the better we are able to deal with rejection.

View rejection as an opportunity to gain strength and courage to cope with unpleasant circumstances. And also an opportunity to grow and get better.

If it is a job, ask yourself what skills you have to gain or what steps you need to follow to improve. Change is constant.


#2 Be kind to yourself/Embrace your individuality

Sometimes, we are kind to everyone but ourselves.

While it’s normal to be tempted to feel less of yourself after a rejection, you should make deliberate efforts to be kind to yourself.

Don’t feel like a failure or call yourself one.



Practice positive self talk.

For example after a breakup, you could go back to some of the places you visited together and create new memories by yourself.

Find activities that make you genuinely happy and immerse yourself in them.

For me, it is writing.

Even though I don’t share most of the things I write (except when I’m dead and someone wants to print a memoir from my write ups. “The diary of Anne Frank” comes to mind), I write nonetheless.


#3 Don’t sum up your life based on a rejection

Don’t allow a rejection define the whole course of your life.

You got rejected at one job, your skills are just right for another. Rejection is not a permanent state.

Don’t start to think that you have a rejected life.

This is not to downplay the importance of rejection but to help refocus.


#4 Realize that everything wasn’t that great

It may start to look like a perfect job from afar. That relationship may look great when you are not in it.

If you are sacked from a job, there is a tendency to start looking back over at your bad experiences and thinking they were not so bad after all.

Don’t deceive yourself. They were not perfect.

That is what rejection does. It starts to downplay all the wrongs and make things look great when you are looking through rose colored glasses.

Don’t allow your mind play tricks on you. Everything wasn’t great and everything may not be still be great even if you had what you wanted.


#5 Feel the pain

Allow yourself to feel the pain.

This is not the same thing as wallowing in self pity.

It is acknowledging your emotions by allowing yourself to feel the sadness, hurt, anger, disappointment, and every other emotion that comes with rejection.

As a practicing Christian, I used to feel guilty whenever I got angry.

But I have since realized that the Bible is not against anger.

In fact, it acknowledges there will be times of anger but it gives guidelines on how to channel and act when angry:

“Don’t sin by letting anger control you”…Ephesians 4v26

“Be slow to get angry”…James 1v20

“Sensible people control their temper”…Proverbs 19v11


#6 Seek Help

When the emotions are overwhelming and you feel like drowning in your sadness, hurt and anger, it is wise to seek help from the right source.

Emphasis on “right”.

Some who can’t handle rejection turn to drugs and heavy drinking.

This further complicates their lives because these habits have never done anyone any good.

Also Read: Surviving a shitty job


#7 Don’t play the victim

Playing victim makes you stuck in that situation for a longer period.

Feel the pain but don’t think the world is against you. You are not helpless

That is a victim mentality.


#8 Rejection builds resilience

From my rejections, I have built strength and resilience.

I’ve also learnt that a career path will not be a straight line for everyone, thus, there is need to continuously re-invent myself.


Ever been rejected before? What form was your rejection and how did you handle it?

Dealing with rejection like a boss


   “The stone that the builders rejected has now become the cornerstone”

(2) Comments

  1. Love this post! “Don’t allow rejection to define the whole course of your life”. I agree so much with this 🙂

    1. Legalalien says:

      Glad you do, Thank you

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