Stage 2 · Lesson 1 of 7
Let yourself feel it, for a while
The first reaction to a rejection is often shock, then sadness, anger or embarrassment. Trying to push it all down usually makes it come back later and louder. Give it some space on purpose: cry if you need to, go for a walk, write down everything you are feeling without editing.
Some people find it helps to set a limit, such as "tonight I am allowed to be miserable, tomorrow I will do one small thing". Naming the feeling in words, such as "I feel embarrassed and scared", tends to make it a little easier to manage.
Common trapeither drowning in it for weeks without any structure, or forcing a smile and acting as if nothing happened.
A question to check yourself and an AI practice session come when you add the roadmap to your account. Add it
Resources for this stage
Start with
- GuideFreeDoing What Matters in Times of Stress (WHO)
World Health Organization
Short, illustrated WHO guide to grounding yourself when stress is high
Practise
Keep handy
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).