Fear of rejection is something we all deal with at one point or another. Whether it’s in relationships, business, or pursuing our dreams, this fear can creep in and stop us from going after what we truly want. But how do you know if the fear of rejection is holding you back, and what can you do to overcome it? Let’s dive in.

Overcoming fear of rejection

How to Know If You Struggle with Fear of Rejection

First, it’s important to recognize the signs. Fear of rejection doesn’t always show up as full-blown anxiety or panic. It can be subtle and sneaky, affecting your actions without you even realizing it. Here are some signs you might be dealing with it:

  • You avoid putting yourself out there: Whether it’s applying for a new job, starting a business, or asking someone on a date, you find reasons to delay or avoid it altogether.
  • You take criticism personally: Even constructive feedback feels like a personal attack, making you doubt yourself.
  • You seek approval from others: You constantly look for validation or permission to move forward with your decisions.
  • You downplay your goals: Instead of going after what you truly want, you settle for smaller, safer options.

If any of these resonate, it’s a sign that fear of rejection may be running the show in some areas of your life.

What Is Fear of Rejection, and Where Does It Come From?

Fear of rejection is the overwhelming worry that others will not accept or approve of us. At its core, it’s a fear of not being good enough or worthy enough. This fear often stems from past experiences—whether it’s a childhood memory of being left out, a failed relationship, or a business venture that didn’t work out. Over time, these experiences can build walls around our confidence, making us hesitant to try again.

But here’s the thing: rejection is a natural part of life. It’s not the rejection itself that defines us, but how we respond to it. When we let the fear of it control our actions, we end up playing small and holding back from what we’re truly capable of.

3 Action Steps to Overcome Fear of Rejection

Now that we’ve identified the problem, let’s get to the solution. Here are three action steps to help you in overcoming fear of rejection and start moving forward:

1. Shift Your Perspective on Rejection

Instead of viewing rejection as a personal failure, start seeing it as a learning opportunity. Every “no” is a chance to refine your approach and get closer to the right “yes.” The truth is, rejection doesn’t define your worth—it’s simply feedback. Try reframing it: “This didn’t work out this time, but what can I learn from this experience?”

2. Desensitize Yourself to Rejection

One way to weaken the power rejection holds over you is to face it head-on. Challenge yourself to step into situations where rejection is possible. Start small. Maybe that’s pitching an idea at work or asking someone for advice. The more you put yourself in these situations, the less intimidating they become. Remember, every rejection is building resilience.

3. Strengthen Your Self-Worth

Fear of rejection often stems from an underlying fear of not being enough. Focus on building a strong foundation of self-worth that isn’t dependent on external approval. Practice self-affirmations, surround yourself with supportive people, and invest in personal development. When you truly believe in your own value, rejection loses its sting because you’re no longer looking for others to validate your worth.

Take the Next Step

If fear of rejection is holding you back, and you’ve tried these action steps but need more support, I am here to help. In the 6-month 1:1 Unpause Your Dreams Coaching Accelerator, we’ll dive deep into breaking through the fear that’s keeping you stuck so you can start living life on your terms.

To book a consultation with me, click here.

Remember, rejection is just a redirection. It’s time to unpause your dreams and step boldly into the life you deserve.