What to Do When Rejection Smacks You in the Face

Tanesha Moody
Jun 4
4 min read

What to Do When Rejection Smacks You in the Face

Rejection has a way of snapping us into the present like nothing else. Forget meditation, yoga, or even skydiving (shoutout to the guy named Tom, who claimed it was his first jump just before we leaped from a plane together). Rejection doesn’t ask for permission—it demands your full attention.

For someone like me, whose natural inclination is to live in the future, rejection is a reality check. I thrive on imagining possibilities, planning the next big thing, and envisioning what could be. But in the moment of a rejection experience, none of that matters. You’re not thinking about tomorrow’s goals or last week’s wins—you’re just trying to survive the here and now without embarrassing yourself with an dramatic, emotional display.

So, what do we do in those moments when we can’t escape or hit pause? Whether it’s a job interview “no,” an in-your-face dismissal, or an awkwardly public moment of rejection, how do you handle it with grace, gratitude, and a sprinkle of humor (because sometimes you just have to laugh)?

Rejection doesn’t have to derail us. With the right mindset and tools, we can navigate these moments with confidence and clarity. Here’s how I approach it:

Here’s how I’ve learned to navigate rejection in real-time:

Step 1: Breathe (Yes, Really)

In the heat of receiving a rejection, breathing is the first thing that goes out the window. Asthma tries to take me out regularly, but my trusty inhaler reminds me that I’m still here—and so are you. Breathing grounds us. It’s a small but powerful reminder that rejection, as gut-punching as it feels, hasn’t knocked us out of the game. We’re still in it.

Step 2: Acknowledge the Present Moment

Rejection has a way of stripping away distractions. Suddenly, you notice every detail: the texture of the carpet, the flicker of the overhead light which you put a maintenance request in for months ago, the precise number of freckles on the person delivering the rejection. While it’s uncomfortable, this heightened awareness is also a gift. It forces us to be fully present, even if the moment is awkward or painful.

Step 3: Sprinkle Gratitude on It

This might feel counterintuitive—thanking someone for rejecting your offer? But hear me out. Gratitude shifts the focus from what you’ve lost to what you’ve gained: clarity, feedback, or simply an answer. Saying “thank you” isn’t about ignoring the sting; it’s about acknowledging that every “no” is part of our journey. Also, that person didn’t have to give a response to your offer in the first place.

Step 4: Let It Land

Here’s where the real work begins. Let the rejection resonate, not to wallow in it, but to understand it. What offer was rejected? Was it your idea, your proposal to go out for drinks, your skills for a job? Remember, rejection is about the offer—not you. Separating the two is critical. It allows us to process the experience without letting it define our worth.

Step 5: Clarify and Seek Feedback

When possible, seek constructive feedback. This isn’t about fishing for validation but gaining insight. Use open-ended questions like, “What could I have done differently?” or “What were you looking for in this situation?” Sometimes, feedback won’t be available, and that’s okay. But when it is, it can help us grow.

Step 6: Celebrate the Clarity

Rejection isn’t fun, but there’s something to celebrate in having an answer. That “no” means we’re no longer stuck in limbo. It’s a step forward—even if it’s not the step we wanted. Cue Blanca’s What If: “What if I’m right where you want me?” That clarity can be liberating when we choose to see it as a redirection rather than a dead end.

Step 7: Reflect on Timing and Alignment

Rejection often feels like a door slamming shut, but what if it’s just a push to the window? Timing matters. Maybe the opportunity wasn’t the right fit. Maybe the universe (or God, if you’re like me) is orchestrating something more in alignment. Recognizing this doesn’t erase the sting but gives it context. It’s a reminder that rejection is part of a bigger picture.

Step 8: Call to Mind Past Wins

In the moment, rejection can feel like the only thing that matters. But it’s not. Reflect on your wins, the challenges you’ve overcome, and the person you’ve become. These memories aren’t just comforting—they’re proof that you’ve faced rejection before and navigated to where you’re meant to be.

When Rejection Gets Personal

Let’s address the elephant in the room: sometimes rejection feels deeply personal. Like that time an entire girl squad rejected the bridal gown she loved during her appointment. Or the public wedding proposal “no” that haunts engagement blooper reels everywhere. These moments sting, not just because of the rejection itself but because of how exposed and vulnerable they make us feel.

In these moments, it’s crucial to separate the rejection from our identity. Your friends didn’t reject you; they rejected the dress. The person saying “no” didn’t dismiss your worth; they declined your offer. This distinction doesn’t make rejection painless, but it makes it manageable and able to be navigated.

The Bigger Picture

Rejection in the moment feels like the end of our world, but it’s just that—a moment. By breathing, reflecting, and seeking clarity, we can turn rejection into a stepping stone rather than a stumbling block. It’s not about avoiding rejection (spoiler alert: we can’t). It’s about learning to navigate it with grace, gratitude, and a healthy dose of humor.

Rejection is messy, awkward, and sometimes downright painful. But it’s also universal. By reframing how we see and respond to rejection, we not only survive it—we grow from it.

What’s your go-to strategy for handling rejection in the moment? Let’s talk about it in the comments—you’re invited to this conversation (no rejections here 😊).

https://www.taneshalmoody.com/coaching

<!-- LinkedInContent: ✨ What to Do When Rejection Smacks You in the Face ✨

Rejection doesn’t wait for an invitation—it shows up unannounced and demands your full attention. But what if we could navigate those moments with grace, gratitude, and even a little humor? 💡

In my latest blog, I share real-time strategies for handling rejection, including:

🫁 Taking a breath to ground yourself.

🙏 Expressing gratitude for clarity.

🪞 Reflecting on timing and alignment.

💬 What’s your go-to strategy for handling rejection in the moment? Let’s share and grow together in the comments!

Read the full blog below. 🔗

#RejectionIsGrowth #LiveFullOut #FullOutCoaching #CoachingandMentoring #Resilience #MindsetShift #PersonalGrowth -->