Rejection is something we all face, yet it’s rarely talked about openly. Whether you’ve missed out on a job opportunity, had a pitch declined, or received criticism on a project, rejection can sting. But here’s the thing: rejection doesn’t have to be the end of the road. In fact, it can pave the way for something even better.
Having worked in PR, an industry known for its ups and downs, I’ve experienced my fair share of rejection, whether through a client or a journalist. Initially, I felt like a failure, but over time, I’ve learned to see rejection as an opportunity to grow, adapt, and refocus.
Here are five strategies I incorporate that can help you handle rejection and keep moving forward with confidence.
Acknowledge Your Feelings
Rejection hurts and there’s no denying it. It’s okay to feel upset, frustrated, or disappointed. Suppressing those emotions won’t help but acknowledging them can be a powerful step toward healing.
- Take Time to Process: I remember a particularly tough rejection early in my career when I applied for a music publicist role, which I felt was perfect for me. When I didn’t get it, I took an evening to vent and reflect. I wrote down everything I was feeling and talked it out with a close friend, which helped me process the disappointment.
- Practice Self-Compassion: Be kind to yourself. I’ve learned to treat myself as I would a friend in the same situation. Remind yourself that rejection happens to everyone and doesn’t define your worth or abilities. I often tell myself, “This is just a moment, not the whole story.”
Look for the Lessons
Every rejection or something not going the way you planned carries a lesson if you’re willing to seek it out. Consider the following:
- Identify Areas for Improvement: I once pitched a story to a journalist that didn’t land. Instead of brushing it off, I revisited my pitch and realised it lacked a compelling hook. That experience taught me the importance of understanding my audience and tailoring my approach.
- Act on Feedback: Constructive criticism is a gift. After being turned down for a role, I got in touch with the company who kindly shared feedback on how it went. Their advice on improving my interview technique proved invaluable and helped me secure a better position later down the line.
Reframe Your Perspective
Shift how you view rejection. Instead of seeing it as failure, see it as a stepping stone toward success.
- Celebrate the Effort: Putting yourself out there takes courage. I once spent weeks preparing for a major client pitch that didn’t go my way. While it was disappointing, I reminded myself of how much I’d grown through the process and celebrated the effort I put in.
- Keep the Bigger Picture in Mind: Remember your long-term goals. Whenever I face rejection, I remind myself of why I started in PR—to help others share their stories. This keeps me grounded and motivated to push forward.
Stay Resilient and Keep Moving
Resilience is the ability to bounce back stronger. It’s a skill that can be developed with practice.
- Adopt a Growth Mindset: Instead of thinking, “I’m not good enough,” tell yourself, “I’ll keep improving.” When I was starting out, I applied for over 100 roles before landing my first PR job. Each rejection helped me refine my applications and grow more confident.
- Take Action: Don’t let rejection immobilise you. After missing out on an exciting project, I channelled my energy into updating my portfolio and reaching out to new prospects. That proactive approach led to even better opportunities.
Build a Support System
Having a strong support network can make all the difference when dealing with rejection.
- Seek Encouragement: When I faced setbacks, I leaned on friends, mentors, and family. A close friend once reminded me after a tough rejection, “This isn’t the end, it’s just a redirection.” Those words have stuck with me.
- Surround Yourself with Positivity: Engage with people who inspire and motivate you to keep striving. Joining professional groups and connecting with like-minded individuals in my field has been a source of encouragement and fresh perspectives.
Moving Forward…
Rejection is tough, but it’s also a natural part of growth. Embracing it as an opportunity to learn and evolve can turn setbacks into stepping stones for future success.
Every “no” brings you closer to a “yes.” The key is to stay resilient, keep pushing forward, and trust that your efforts will pay off.
Remember, the journey to success is rarely linear. It certainly wasn’t for me. It’s filled with twists, turns, and yes, rejections. But each experience shapes you into a more resilient and capable version of yourself.
You’ve got this, so keep striving, and don’t let rejection hold you back. Let the setbacks become your narrative to success.
See you next week!
