How To Handle Rejection & Keep Moving Forward
Let’s be real: rejection sucks. Last week, I applied for a £500 business grant and thought I nailed it. I did everything right—I prepped my application, met the criteria, and walked out of the meeting convinced I’d smashed it. Then the rejection email came in, and I was gutted.
If you’ve ever felt like you’ve done everything you could and still didn’t get the outcome you wanted, you’ll know exactly what I mean. In this post, I’m sharing three big lessons I’ve learned about rejection—how to process it, learn from it, and ultimately use it as a stepping stone to move forward.
Rejection Isn’t Criticism—It’s Feedback
When we get rejected, it’s easy to take it personally and think, what’s wrong with me? But rejection is often an opportunity to learn. It’s not always about you failing—it’s about figuring out what didn’t work and how you can improve. Here’s how to see rejection as feedback:
- Separate the emotion from the lesson: It’s normal to feel hurt or frustrated, but once you’ve processed those emotions, look at the situation objectively. What can you learn from this experience?
- Reflect on the situation: Not every rejection means you did something wrong. Sometimes, the opportunity wasn’t the right fit for you either. Was there anything about the role, opportunity, or process that didn’t sit well with you?
- Rejection as growth: While it can feel like a knockdown, rejection also builds resilience. Ask yourself: What’s one thing I can take away from this experience to work on moving forward?
The Fear of Trying Again
One of the hardest parts about rejection is finding the courage to try again. After getting knocked down, it can feel pointless to keep going—what’s the point if you’ll just fail again? But trying isn’t a one-time event; it’s a process.
Here’s how to face the fear of trying again:
- Listen to others: Try asking a friend, colleague, or even watch a video of someone sharing their rejection. Seeing that you’re not alone can help you feel less isolated and more comfortable trying again.
- Lean on others: When we face rejection, it’s easy to become isolated, but you don’t have to go through this alone. Sometimes just talking to friends, family or journalling your experience can lighten the burden.
- Remember past successes: Create a "success bank" where you jot down achievements you’re proud of—big or small—and keep it somewhere visible. This is your reminder that you’ve succeeded before and can do it again.
Change What’s Not Working
Rejection can be a sign that it’s time to switch things up. If the same old approach isn’t getting you anywhere, maybe it’s time to try something new. Here’s how to reassess and pivot:
- Be real with yourself: Check in and think about what you're good at, what’s been tough, and what you could do differently next time. Being honest about where you’re at can help you figure out where to focus next.
- Talk it out with a friend: Sometimes, chatting with someone outside your circle like a mentor, friend, or just someone who gets it. They might see things you’ve missed or throw out new ideas that could work better.
- Keep an open mind : Sometimes rejection might actually be pushing you toward something better. Instead of stressing over what you can’t control, focus on how you can be ready for what’s next.
Final Thoughts
Rejection is tough, but it’s also normal. Everyone experiences it, whether it’s from jobs, relationships, or personal goals. What matters is how you choose to move forward.
Here are some final takeaways:
- Rejection is normal: It’s part of life, not a reflection of your worth.
- Keep trying: Persistence leads to growth, even if it doesn’t always feel that way in the moment.
- Change is okay: If something isn’t working, don’t be afraid to try a different approach.
If today’s post resonated with you can listen to the full episode of The Deborah Missengue Podcast on Spotify, Youtube or Apple Podcasts.
Remember, rejection isn’t the end—it’s a new beginning. Let’s take the lessons and move forward together.