I recently hosted an AMA—Ask Me Anything here on Stage 32. One of the questions asked by a community member was about how to handle rejection and not internalize it. I felt this was a good one to share and expand on in this month's blog because rejection is a challenge for all of us to handle well. Even as an award-winning producer and author, lord knows I have had my share of "sorry, this is a pass for us" or "this project does not fit our current slate." Whether in our careers, relationships, or personal pursuits, rejection can send even the most optimistic into a downward spiral.

Think about the last time you faced rejection. Maybe it was a job application, a creative project, or a simple invitation. Regardless of the circumstance, remember that you are not alone. Rejection is a universal experience, capable of leaving us all feeling disheartened and uncertain. Yet, it is essential for your self-esteem to recognize that rejection does not define your worth or abilities.

So, how can you navigate rejection with resilience and self-compassion, transforming setbacks into opportunities for growth and self-discovery? Here are eight practical pieces of advice and affirmations to help you do just that.

SEPARATE REJECTION FROM SELF-WORTH

Separating ourselves from rejection can be tricky because we identify so much with what we do instead of who we are. However, remind yourself that rejection does not reflect your value.

Affirmation. "I am more than my achievements or failures."

CHALLENGE NEGATIVE THOUGHTS

Ask yourself, "Is this true? "Does this define me?" "Am I really a failure?" Am I really not good?" Chances are the answer to any of these questions when you do a deep dive is "no."

Affirmation. "I refuse to let negative thoughts dictate my self-perception."

PRACTICE SELF-COMPASSION

Be kind to yourself. Talk to yourself like you are soothing a friend because you are—that is yourself. You are worthy of love and acceptance, especially from yourself. Treat yourself with the same kindness and understanding you would offer a loved one in a similar situation.

Affirmation. "I am worthy of love and acceptance, especially from myself."

LEARN FROM REJECTIONS

Take your focus off the pain and shift it to what is helpful. What is the lesson? How can you grow? Every rejection is not just a setback. It is an opportunity for growth and improvement—a chance to learn more about yourself and your capabilities.

Affirmation. "Every rejection is an opportunity for growth and improvement."

CELEBRATE YOUR EFFORT

Trying is worthy of celebrating. Prize yourself for the effort and the experience you gain from your efforts, regardless of the outcome.

Affirmation. "I honor the effort I put into pursuing my goals."

FOCUS ON WHAT YOU CAN CONTROL

While you cannot control others, you can control your reactions and how long you dwell in negative and hurt feelings. So, if you receive a rejection email, instead of dwelling on it, you can choose to spend the next hour doing something that makes you happy, like reading a book or going for a walk. Shift your focus to actions that are positive and promote your growth.

Affirmation. "I am empowered to manage my reactions and emotions."

REMEMBER YOUR PAST SUCCESSES

Think about moments when you succeeded. Maybe you got the project you wanted, got in the door somewhere you thought was impossible, or won an award of recognition. Lean into how these positive moments felt to help you feel better when feeling down.

Affirmation. "I have overcome obstacles before and will do so again."

ENGAGE IN POSITIVE ACTIVITIES

Do something fun and rewarding. Go dance, hike a mountain, or spend time with supportive friends.

Affirmation. "I prioritize activities that nourish my soul and uplift my spirits."

So, the next time you feel let down, look for ways to shift your mindset positively. Reflect on how you have dealt with rejection in the past and what you can do in the future to deal constructively with these challenging emotions. How can you apply the advice above in your daily life? I would love to hear your strategies for managing rejection in our business. Sharing your experiences might help others who are going through similar situations.

Want more? You can enjoy this Stage 32 Webinar with Maria On Demand Here: Seven Steps of Mindfulness for Creatives

Let's hear your thoughts in the comments below!

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