How I Manage Rejection and Keep Moving Forward

Rejection is never fun, but it’s something I’ve had to face over and over in my life. From not landing a dream job to receiving lukewarm feedback on a creative project I poured my heart into, rejection has often felt like a punch in the gut. But over time, I’ve learned to deal with it—sometimes even embrace it—as part of the process of growing and striving for what I want. Here’s how I’ve learned to manage rejection and keep moving forward.
Remind Myself It’s Not About My Worth I used to take rejection personally. A job rejection felt like I wasn’t good enough. A turned-down pitch made me question my creativity. But I’ve come to understand that rejection usually isn’t about my value as a person. It’s often about timing, fit, or factors completely out of my control. When I separate my worth from the outcome, rejection feels less like a blow and more like part of the journey.

Let Myself Feel It… Briefly When rejection happens, I don’t pretend it doesn’t hurt. I let myself feel the disappointment—sometimes for an hour, sometimes for a day. I’ll vent to a friend, write out my frustrations, or just sit with the discomfort. But I’ve learned not to wallow. After I’ve acknowledged the sting, I consciously let it go. Lingering in it doesn’t serve me.

Dig for the Lesson I’ve started seeing rejection as feedback. What can I learn from this? Could I approach things differently next time? Sometimes rejection has highlighted areas I needed to work on or clarified what I truly want. Other times, it’s reminded me that the opportunity wasn’t as aligned with my goals as I thought. Reflection has been key to making rejection productive instead of paralyzing.
Normalise the "No" I remind myself that rejection is just part of putting myself out there. Some of the most successful people I admire have stories of repeated rejection. J.K. Rowling faced a dozen publishers who said no to Harry Potter. Oprah was told she didn’t have what it took for TV. These stories ground me and remind me that rejection doesn’t mean failure—it means persistence.

Reframe the Setback I’ve started asking myself: what opportunity is this making room for? Sometimes rejection has forced me to pivot—and the new direction turned out better than I’d imagined. Thinking of rejection as a redirection, rather than a dead end, helps me stay optimistic and focused on what’s next.
Keep My Goals Front and Center Rejection can feel like hitting a wall, but I’ve learned to step back and look at the bigger picture. What am I ultimately trying to achieve? This mindset keeps me from getting stuck on a single “no.” If one door closes, I look for a window. My goals don’t change; sometimes the path to them does.

Celebrate the Courage to Try I’ve started congratulating myself for trying, regardless of the outcome. Reaching out, applying, pitching—those are all brave acts. Many people don’t even get to that step. Even when the answer is no, I remind myself that I took a chance, and that’s something to be proud of.

Lean on My People Rejection can feel isolating, but I’ve learned not to go through it alone. Sharing my feelings with close friends or mentors has been a game-changer. They remind me of my strengths when I forget, offer fresh perspectives, and sometimes even make me laugh about the whole thing. Their support helps me bounce back faster.

Final Thoughts Rejection isn’t easy—I’d be lying if I said it didn’t still sting sometimes. But it’s also been one of my greatest teachers. It’s made me more resilient, resourceful, and clear about what I want. So the next time rejection shows up, I’ll remind myself: it’s not the end. It’s a step. And I’ll keep showing up, learning, and moving forward—because every “no” brings me closer to the right “yes.”

If you’re facing rejection right now, know this: you’re not alone, and you’ve got what it takes to keep going.
Christine Bunn

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