Bouncing Back from Rejection
Handling Rejection in Dating & New Relationships
If you're dating or exploring a new relationship, learning to handle rejection is essential. You’re not going to be the right fit for everyone, and they won’t be the right fit for you.
But too often, we take rejection as proof that something is wrong with us. Our insecurities surface, and we assume we’re the problem. In reality, we have no idea what’s going on for the other person—what they’re looking for, what’s happening in their life, or if they were even ready for a relationship in the first place.
The first step in handling rejection? Remember, it’s rarely personal.
How to Build Resilience
#1: Get Curious
Your feelings are valid, so let yourself feel them. Rejection triggers real pain in the brain, but it passes more quickly when we allow it. Notice where it shows up in your body, breathe into it, and imagine it softening.
Then, ask yourself: Was this person truly a match for me? Was I even sure about them? Is this about them, or is this my inner critic taking over? Is this an old wound from my past being reactivated?
#2: Soften Your Inner Critic
If your inner voice is working overtime, try thanking it. It’s only trying to protect you. Let it know you’re taking things slowly and you’ve got this.
Where is your self-judgment coming from? Are old stories at play? Do you need to comfort your inner child or choose a more empowering belief? Byron Katie’s The Work is brilliant for this kind of self-inquiry.
#3: Give Yourself Credit
Putting yourself out there takes courage. Every experience—positive or painful—is part of developing the emotional maturity to navigate real connection.
#4: What If It’s Not About You?
People who reject, criticize, or act unkindly are often speaking from their own wounds. Can you send them compassion and move on? You might have just dodged a bullet. Your energy is better spent on someone who sees and values you.
#5: What Can You Learn?
Did anything about the interaction feel off to you? Maybe you dominated the conversation or held back too much. Use it as a moment of self-awareness, not self-blame. How can this help you grow?
You’re Worthy of Love & Connection
Rejection is part of the process, but it doesn’t define your worth. If you’re struggling to move past painful experiences, I offer coaching empowerment hours to help you break through patterns, build confidence, and create healthier relationships.