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8 Tips to Gracefully Handle Rejection and Build Resilience

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Rejection is an inevitable part of life. Whether it’s being overlooked for a job, receiving a curt “no thank you” after asking someone out, or simply being left out of plans, the sting of rejection can be profoundly painful. But the way we respond to rejection is more crucial than the rejection itself. 

Here are eight tips on how to handle rejection gracefully, build resilience, and transform setbacks into stepping stones:

1. Acknowledge your feelings

It’s natural to feel hurt, sad, or even angry after facing rejection. Denying or suppressing these emotions might offer a temporary relief, but they’ll likely resurface later, sometimes in unexpected ways. Give yourself permission to grieve, whether it’s a missed job opportunity or a relationship that didn’t pan out. Understanding and processing your feelings is the first step towards moving on.

2. Avoid taking it personally

One of the most challenging aspects of rejection is that it often feels deeply personal. However, it’s vital to realise that rejection is not always a reflection of your worth or abilities. Numerous factors can contribute to a decision, many of which are beyond your control. Try to see rejection as feedback or a redirection rather than a personal affront.

3. Seek support

Sharing your experiences with friends, family, or even professionals can be therapeutic. Sometimes, all we need is a listening ear or a fresh perspective to help us see the situation in a new light. Remember, you’re not alone in facing rejection, and there’s strength in seeking support.

4. Reframe your narrative

Instead of seeing rejection as a door slamming in your face, try viewing it as a redirection to a better opportunity. Each time you’re turned down, it’s a chance to learn, grow, and move closer to a situation that might be a better fit. Embracing a growth mindset can help you view challenges as opportunities rather than setbacks.

5. Build resilience through experience

It might sound counterintuitive, but exposing yourself to situations where rejection is possible can help you build resilience. The more you face rejection and learn to bounce back, the stronger you’ll become. Over time, you’ll realise that rejection is just a part of the journey, and it doesn’t define your worth or destiny.

6. Take care of your mental well-being

Rejection can be tough on our self-esteem and mental health. Ensure you’re practising self-care, whether it’s through relaxation techniques, physical activity, or simply spending time doing activities you love. Taking care of your mental well-being can help buffer the effects of rejection.

7. Seek constructive feedback

If appropriate, consider asking for feedback after facing rejection. While it might be uncomfortable, understanding the reasons behind a decision can provide valuable insights. But remember to approach this with an open mind and be ready to receive feedback without becoming defensive.

8. Remember your worth

Last but by no means least, always remember your intrinsic value. Everyone faces rejection at some point, but it’s essential not to let it dictate your self-worth. You are unique, valuable, and deserving of love, respect, and opportunities.


Rejection is a natural part of life. It’s not the rejection itself but our response to it that truly defines us. By adopting a proactive approach, seeking support, and focusing on personal growth, we can transform rejection from a setback into a stepping stone towards a brighter future.

Sarah Williams is a life coach and writer who specialises in personal growth and resilience.

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