We all experience rejection at some point in our lives, be it at work, social settings, or even in relationships. The question is - how do we deal with it?

As with all emotional pain, rejection can feel like you just took a huge blow in the gut. It has the ability to affect us both emotionally, and physically. According to a psychological study by the American Psychological Association, “As far as the brain is concerned, a broken heart may not be so different from a broken arm.”

We may start to feel negative about our outlook on life, doubting and criticizing ourselves, and as a result, hindering self-growth and development. There is a way to not let yourself get stuck in that negative loop. It may be hard in the moment but it’s important to remember that, rejections may be painful, but it doesn’t have to define and hold us back.

You guessed it - mindfulness. 

It seems like most issues can now be resolved with mindfulness. Most mental and emotional ones, that is. 

So, how do we use mindfulness to deal with rejection? Here are 3-ways mentally-strong individuals deal with rejection: 

  • As with all mindfulness and meditation practices, we start with a breathing exercise. Whenever we are faced with a problem we don’t know what to do with or how to react to, pause, and take a breath. By doing so, we allow ourselves to take a quick look at the situation in front of us without first over-thinking and flooding our brains with negativity that may or may not even be related to the issue at hand.
  • Acknowledge Your Emotions. Rather than suppress, ignore, or deny the struggles and pain, admitting when you’re feeling down, disappointed or in pain, helps to start the healing process. Try to use your emotions as a catalyst. Build the confidence to deal with uncomfortable emotions head-on, is essential in coping with discomfort in a healthy manner.
  • Remind yourself this: everyone gets rejected now and again. Rejection is part of the human experience that, unfortunately, no one is exempted from. Remind yourself that that that rejection may just be caused by a product of circumstance, and has entirely nothing to do with you, your skillset, and self-worth. Don’t be quick to assume that you were rejected merely because you weren’t enough. Remind yourself that everything happens for a reason, and some times, that reason may not be in your control. 

Through it all, never let rejection overwhelm and get the best of you. Remember to pause, and take a breath, before you lash out or wallow in self-pity. Accept the rejection, but don’t let it deject you. 

It is perfectly normal to feel sad about it, but what you do next is what will help you to overcome it. Look at it as a lesson, an opportunity for growth and self-improvement. The rejection isn’t a reflection of your self-worth, but that doesn’t mean you can’t rise up above it and come out a better person.

Give yourself the gift of time to do the things you love and be with the people you care about. It’s always a good idea to surround yourself with love and light.


November 22, 2019 — August Berg