Rejection Fear: 9 Tips to Overcoming It and Move Forward

Rejection Fear: 9 tips to overcome it and move forward

Fear of rejection is one of the most powerful feelings every human being feels many times in their life. Some people deal with this fear easily while some may get overwhelmed and stop moving forward in life.

This fear affects the important areas of your life like relationships, and exploring new career opportunities. Fear of rejection comes to your mind because you think that rejection is the endpoint of your life and you consider it as your defeat.

But the truth is rejection is one of the steps towards achieving something great. When you get rejected in life, it shows that you just need to work on yourself and improve yourself. Most important getting rejected is not always your fault sometimes it happens for your good.

So, don’t worry about the rejection much. In this article, I will discuss the origin of rejection fear, its impact on your life, and how to overcome it using 10 practical ways. The purpose of this article is to help you see this fear positively and deal with it effectively.

So if you are ready to overcome this fear then let’s get started… 


Understanding Fear of Rejection

Fear of rejection is simply the negative feeling or nagging worry that creeps into your mind whenever you face the possibility of being turned down, dismissed, or not accepted. This is one of the strongest natural human emotions which is as painful as physical pain.

This fear is like a negative shadow in your mind that constantly reminds you of the potential pain that comes with rejection. Your mind whispers thoughts like what if they don’t like me? or What if I am not good enough? But you know one thing, rejection fear is not the villain it appears to be.

In fact, it is a protective mechanism that evolved with you to safeguard your emotional well-being. It is the normal part of your life because everyone faces this many times in their life and how you respond to it makes a difference.

See, if you go deep down, you have got this hidden treasure called ‘innate need of acceptance’. It’s like an ancient survival code that’s been hardwired into your brain since the ancient days when humans lived in the jungle.

Back then, humans were tribal creatures relying on group acceptance to survive in wild jungles. Basically, humans were wired to be social and they wanted to have connections with others or acceptance from others to survive in the jungle.

If you did not fit in with your tribe, you would be literally left out of the tribe. So with time, human brains got smart and connected the dots between potential danger and rejection. In today’s modern world, you rarely face the life or death situation when it comes to rejection but your brain still works the same way.

The fear of rejection triggers the same alarm system shouting in your mind Danger, Danger you might get left behind and face loneliness. It’s your brain’s way of protecting you from potential emotional harm.

Rejection fear

Unfortunately, this fear of rejection sometimes holds you back from taking new risks and trying new things. When you let rejection fear dictate your actions, you might miss the chance to meet amazing people and explore new experiences, or new career opportunities.

It’s natural to feel pain and disappointment when facing rejection in life. But it is inevitable when you are trying to achieve something meaningful in life. So, you must remember that rejection does not define your worth, nor determine your future success.

You must learn to deal with rejection, instead of holding yourself back from trying new things just because of fear of rejection you should embrace the new possibilities and opportunities that come your way with trying new things.


Root Causes of Fear of Rejection

I will discuss the practical ways to overcome this fear later in this article but before that let’s have a look at the potential root causes of this fear.

Past traumatic experiences

Rejection in the past, particularly whether it happened during childhood or adolescence can leave lasting emotional scars. Examples of these events include being bullied, abandoned, or made to feel unworthy by peers or authoritative figures.

Such early rejections can influence how someone feels about themselves and how desirable they are, which can cause them to fear further rejection of a similar nature.

Social comparison

Constantly comparing yourself to others and perceiving others as more successful, attractive, or accomplished can intensify the fear of rejection. The fear arises from the belief that others are more desirable than you, increasing the perceived risk of being rejected.

Low self-esteem

People who lack self-esteem frequently question their own values and think they are unworthy of happiness, achievement, or any other beneficial outcome.

This mindset can make them hypersensitive to the possibility of rejection and they may avoid settings where they might experience rejection as a result of their hypersensitivity to the likelihood of it.

Perfectionist Mindset

People with perfectionistic tendencies may fear rejection because they tie their self-worth to external validation. They may believe that any sign of failure or rejection means they are not good enough or unworthy.

Societal influence

The fear of rejection may also be influenced by societal expectations and conventions. Due to anxiety, about falling short of societal expectations or facing judgment from others, people may prefer to avoid situations where they risk being rejected.

Negative thought pattern

Cognitive factors play a role in the fear of rejection. Negative thought patterns such as catastrophic thinking like if I get rejected my life will be ruined or mind reading like they will definitely reject me, can fuel and perpetuate the fear.


10 tips to Overcome the Fear of Rejection

Let’s understand the practical tips to overcome this fear

1. Accept that rejection is a normal part of life

Accepting rejection as a normal thing in life is like building a foundation for a strong mind that can face rejection easily. Everyone on this planet faces rejection many times in their life and it does not define their worth.

Similarly, you can face rejection in life no matter how talented or smart you are. Keep in mind rejection does not define who you are, it is just one of the life events. Make rejection normal in your mind, the more you practice it the easier it becomes for you to face it in reality.

To overcome the fear of rejection, you need to first detach yourself from the rejection. You get rejected means you face rejection for some skill or ability which you don’t have right now but you can master it later. So most time you will get rejected in life for the lack of a particular skill/quality, not as a person. 


2. Challenge your negative thoughts about rejection

Identify and challenge any negative thoughts you have about yourself fueling fear of rejection. Generally, there are certain thoughts going on in your mind when you trying to do new things. those thoughts make you worry about that new thing/risk which later leads to fear of rejection.

You need to work on replacing such thoughts with more positive ones that can help you move ahead. For, that you need to write those thoughts (that cause worrying) on paper and ask some simple questions to yourself like what I am worrying about?

What is the evidence against these negative thoughts? What is the underlying issue here? Do these negative thoughts really matter? This is a kind of self-introspection, with the help of answering these questions you can get more clarity about what’s your mind thinking.


3. Write down the worst outcome of negative thoughts and accept it.

In the last tip, when you write down the negative thoughts regarding rejection on a paper. In front of those negative thoughts write down the worst outcome if that thought comes into reality. Ask yourself, what is the worst thing to happen if this negative thought comes into reality?

For example, if you try for a new job interview, the negative thought that comes into your mind is what if I fail? Write down the answer to What if I fail, what’s the worst thing happen if you fail the new interview.

You may lose new career opportunities, you may lose an opportunity to earn more than your previous job, etc. The moment you write this on paper you get clarity that thinking about this worst outcome in your mind makes you feel worried which leads to fear of rejection.

After writing the worst outcome ask yourself can I accept this, here you must consider your life circumstances and according to that accept the worst outcome of those negative thoughts about rejection in your mind.

The moment you accept it you will feel stress-free and automatically your fear of rejection goes down. After this switch your focus towards what can be done to prevent the worst from happening and take genuine actions for that.


4. Face your fear

Most people avoid the unpleasant feeling of getting rejected by simply avoiding the things that trigger those emotions. For example, you have a fear of being rejected in a job interview so you decide to not attend the interview. Here you avoid the thing that triggers fear of rejection.

This is the worst approach to dealing with the fear of rejection because it ultimately increases your fear and regret as well. This approach makes you more fearful of rejection and stops you from exploring new things every time.

So the better approach is instead of avoiding situations where you might experience rejection, push yourself out there and face your fear by accepting the worst outcome of that situation. Like, go for a job interview without any expectations just give your best and see what happens.

The more you practice facing your fear of rejection, with time you will understand that the consequences of facing your fear are not as harsh as you think in your mind. This approach will increase your confidence in your skills and abilities. (Check out – How to overcome with fear in your life?)


5. Develop a Growth Mindset

Developing a growth mindset means developing a strong belief that your abilities and intelligence can be developed through consistent efforts and learning. With this mindset when you face rejection you can view it as a chance to improve yourself, rather than a personal failure.

Instead of being discouraged by rejection, you prefer to analyze the rejection experience and draw lessons from it and prefer to use that learning to do better in the future. So, developing a growth mindset is like a long-term weapon for you to deal with the fear of rejection.

This mindset shifts your focus from fixed traits like talent to the importance of consistent effort and hard work. This massive change in perspective reduces the fear of rejection because, with a growth mindset, you start to believe that a single rejection does not define your value.


6. Cultivate Resilience

Cultivating resilience is one of the most useful long-term methods to deal with rejection. Cultivating resilience in you means you have the ability to bounce back from challenges, setbacks, and any rejections. 

When you become resilient you develop the skill of reframing negative rejection into learning experiences. You become good at managing and understanding your emotions. When faced with rejection, as a resilient person you can acknowledge the feeling of disappointment without being overwhelmed by them.

This emotional regulation helps you prevent fear of rejection from taking control over you and allows you to process rejection in a healthier way. Resilience basically develops the foundation of self-belief and confidence in you.

By developing resilience you become more confident in your abilities and worth, and you don’t take rejection personally. You become adaptable and courageous to face any situation or change in life. This ultimately reduces the fear of rejection.


7. Practice Positive Affirmations

Practicing positive affirmation on a daily basis can significantly help you reduce the fear of rejection. Positive affirmation means repeating positive empowering sentences in your mind for at least 5 to 10 minutes every day.

This simple practice can assist in rewiring your subconscious mind and changing unfavorable rejection-related mental habits. The most powerful positive affirmations that can help you overcome this fear are as follows.

  • I am worthy of love and acceptance, regardless of others’ opinions.
  • My worth as a person is not reflected in rejection.
  • I embrace rejection as a necessary component of learning and growth.
  • I am courageous and capable of handling any rejection situation.

Repeating these affirmations frequently will help you gain self-confidence and dispel limiting rejection-related attitudes, especially when you are feeling anxious or self-conscious.


8. Practice Visualization everyday

Practicing visualization means creating vivid mental images of positive scenarios and successful outcomes. By visualizing yourself confidently navigating situations that might lead to rejection, you are conditioning your mind to react differently to the fear.

Use 5 to 10 minutes of time every day for this practice and imagine a scenario where you might face potential rejection. It could be a job interview, presenting an idea at work, etc. Simply visualize the scenario going exceptionally well.

See and feel yourself handling the scenario with confidence and courage. Also, imagine that the other person (who is taking your interview or whom you are presenting idea at work) responds to you positively with good feedback instead of rejection.

Engage all your senses in the visualization and feel the emotion associated with a positive outcome. By repeatedly practicing positive visualization, you are training your mind to associate rejection-related scenarios with positive outcomes. This reduces the fear of rejection over a period of time.


9. Go for Professional help

Sometimes it becomes difficult for you to deal with the fear of rejection even after using all the practical strategies that I discussed above. Then what you can do? take the help of your trusted friend or family member to deal with this fear.

Share your worrying thoughts about rejection with them and get feedback from them. During your discussion sometimes you get a new perspective to look at this fear from a different point of view which can make it easy to deal with fear easily.

Even after this if you fail to deal with this fear then it is better to take the help of a professional therapist. If fear of rejection is so deeply rooted in your mind then taking the support of a professional is beneficial otherwise this problem will become a permanent roadblock in your growth. (Check out – Cognitive Behavioral Therapy)



Fear of Rejection can be paralyzing and stop you from exploring new things or opportunities in life. But with the help of the 10 practical strategies I discussed in the article, you can reduce this fear and embrace rejection as one of the steps in the path to success.

One thing you should remember is that every rejection you face in life is not a reflection of your worth, rather it is just an event or opportunity to learn and grow in life. So focus on embracing the rejection and use it as a guiding force for moving towards a great life.

Never forget that even the most successful individuals have faced rejection numerous times on their path to greatness. The difference was entirely in how they handled it. So be confident in yourself, stand tall, and persevere.

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