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What To Do About Getting Rejected (So It Doesn’t Crush You)

When it comes to being a creative person in the world, one thing we must learn to expect and tolerate is rejection. 


Rejection has this way of making you feel like nothing matters, like everything is falling apart, or that your hard work was worthless.


Of course, none of that is true.


But unless you have a healthy way to categorize and process rejection, the pain will keep you from a life full of excitement, fun, adventure, risk and play. The fear of rejection can also keep you from diving fully into your creativity, or your writing. 


It will prevent you from bringing your greatest gifts to the world.


Why get better at getting rejected?


Rejection is a natural, normal part of life. You cannot date, have deep or meaningful friendships, get married, survive a marriage, be a parent, do any kind of creative work in the world, without a little bit of resilience to rejection. That’s because rejection is part of the process.


Which is why you won’t be surprised to find out: rejection is part of the writing process, too.


But no one thinks of rejection like this. They think of getting rejected as a sign of personal failure, as a sort of gavel coming down on their value they bring. What if rejection isn’t that at all? What if rejection is actually a messenger—giving you insight you couldn’t get anywhere else?


More on that in a minute.




Why does rejection hurt so much?


So often, the most painful part of rejection is not the rejection itself, but the story you tell yourself about the rejection.


Take a minute and think about the last rejection you faced. Maybe you were fired from a job, or were left by someone you loved. Maybe the rejection was more subtle. You texted a friend and they didn’t text you back. You found out your friends did something fun but didn’t invite you.


Even small rejections feel big, depending on the story you tell yourself about them.


What was the story you told yourself about your rejection?


Why did you tell yourself it happened?


When a romantic relationship comes to an end, people often tell themselves something like, “This always happens to me, I’m terrible at relationships, if only I would have done fill-in-the-blank differently, I’m such an idiot, I wasn’t good enough…” 


When that becomes too painful, they fluctuate to a similar story about the other person—which goes something like, “He promised… she promised… what a liar… what an idiot… men can’t be trusted… women can’t be trusted…”


These stories are our way of coping with the pain of rejection by providing a kind of explanation for why it happened. But ultimately they end up causing more pain.


What if you found a new story to tell yourself?

  • It wasn’t the right timing
  • There’s something in this for me to learn
  • This has nothing to do with me.
  • I do not know the whole story. I will not make assumptions.


When you release the painful story you had been telling yourself, you release most of the pain of rejection.


What is left is grief. And grief is something you can handle.


What getting rejected is telling you


When we assume rejection is about us (our failure, our inadequacy), we miss the most incredible thing rejection is actually trying to show us—which is that while there is nothing wrong with us, there may be something wrong with what we believe about ourselves. 


Getting rejected clearly illuminates these beliefs—all the “I’m not good enough,” messages and “this always happens to me” crap that has been getting in the way all of this time.


You cannot discover your true self until the “false self” dies. That’s the way Richard Rohr puts it.


Rejection helps to do that. In that way, rejection is this great gift.


Your “false” self is how you define yourself outside of love, relationship, or divine union. After you have spent many years building this separate, egoic self, with all its labels and habits, you are very attached to it. And why wouldn’t you be? It’s all you know. To move beyond this privately concocted identity naturally feels like losing or dying… if you do not learn the art of dying and letting go early, you will miss out on the peace, contentment, and liberation of life lived in your Larger and Lasting Identity…

Richard Rohr


What Rohr is pointing out here is that beliefs are incredibly powerful. They are the rudder of your life—a filter through which you process all your experiences. If you believe you are worthless, for example, everything you experience in life will be filtered through that belief. Even when something good happens, you’ll filter it through your “worthless” belief and think to yourself, “This is too good to be true. It won’t last..”


When you’re rejected, you’ll think to yourself, “See? I knew it. I told you so.”


On the other hand, if you believe you’re full of love and have so much to offer the world, you’ll filter everything that happens to you through that belief.


When you experience rejection, you’ll think:

  • Wow, I am so loved and protected…
  • There is something better for me. Thank goodness I’m on my way to finding it.
  • This experience does not change that I am love (true self) and I am loved.
  • There is something here I’m meant to learn—and I’m so grateful for the chance to learn it.
  • This is a guiding hand of love, pointing me in different direction.


Rejection, in many ways, is challenging you to put your false self to death and embrace your true self—the highest, most loving, most effective, most beautiful version of yourself.


Rejection is YOUR GREAT GIFT.


The worst thing you can do


One of the greatest lies we tell ourselves is that the best way to endure rejection is to “grow thicker skin.” You hear this all the time in the world of writing and publishing : “Over time you’ll learn to grow thicker skin. This stuff won’t get to you as much.”


Nothing deepens your pain quite like following this advice.


The problem with growing thicker skin is that this is the false self at work again—the ego self that wants to protect, hide, posture, and pretend like everything is OKAY when you are NOT OKAY. The ego self is at war with the true self. And the danger of embracing this advice is that we cut ourselves off from the one thing that actually heals us—LOVE.


Our hearts. Our desires. Our dreams.


The essence of ourselves.


The truth is the only way to become resilient to rejection is to stay connected with yourself, your heart, desires, wishes, dreams, even when it hurts. Even when you aren’t sure how things will work out. Even when it seems like all is lost. This is the great paradox: you lessen the pain of rejection by embracing the pain of rejection.


The lie you tell yourself is that feeling the pain of rejection makes you weak.


The truth is feeling the pain of rejection makes you human. Rejection is part of life.


Learning to grow “thicker skin” might prevent some pain for you in the short run. But in the long run it will prevent you from getting what you most deeply desire. You get what you most deeply desire when you’re strong enough to bear the pain of waiting for it and still soft enough to receive it when it comes.


The great invitation of getting rejected


The great invitation we are given when getting rejected is this: can you be more yourself after the rejection than you were before? Can you allow rejection to illuminate those negative beliefs about yourself, so you can put them to death and give your true self more space to live? When getting rejected, can you allow it to motivate you toward your own becoming, rather than the alternative?


This is the invitation.


It’s quite literally what getting rejected is asking you to do.


People’s tendency with rejection is the opposite of this. The tendency is to contract, disappear, go away, hide. But if you can find a way to stay open in the face of rejection, to keep showing up, to be more yourself, getting rejected becomes the very best thing that ever happened to you.


It’s how you find your way in the world.


Instead of simply being broken-hearted, we become broken open.



What do you really want?


One practical way to stay connected to yourself and your desires—to your heart—is to admit what you want, even if you can’t have it right away.

  • Can you want something or someone that you can’t have right now?
  • Can you be honest about something you desire that you may never be able to have?
  • Can you stay connected to who you are and what you want, even thought you don’t have control over achieving it?
  • Can you trust that you are exactly where you are supposed to be, even if it doesn’t feel like it?
  • Can you be in your life with your whole heart?


Those who survive the pain and find any measure of happiness are the ones who are able to, in the midst of it all, stay connected to love, to their hearts, to their true selves, who find a way—despite the drama of it all—to silence their ego selves and embrace their true selves, the self that is made from and enveloped in pure love.



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