Healing from Rejection Journal Prompts

Journal Prompts

Oct 11

Rejection can feel as painful as physical pain and not only impact your self-esteem, but also can lead to feelings of loneliness, disappointment, embarrassment, or shame.

This is a list of journal prompts to assist with episode 75: How to Heal Feelings of Rejection in Relationships (Fear of Rejection).

Journal Prompts:

When you think of rejection, where do you feel it in your body? Is there an aching in your chest? A pit in your stomach? Does your body get tight? Spend some time reflecting on where you feel rejection in your body.
Think about a recent situation where you felt rejected. How did this experience feel when it first happened and how does it feel for you now? Do feelings of shame, sadness, or self-doubt arise? Reflect on all the feelings connected to this experience of rejection.
Reflect on any childhood or teenage experiences where you felt rejected. How did you feel when the rejection happened? How have these experiences impacted the way you view yourself?
Reflect on your adult relationships. Do you feel as though your fear of rejection or past experiences of rejection are impacting how you currently show up in relationships? How so?
Rejection can often lead to feelings of shame. Have you felt shame following rejection, and if so, what felt shameful? Were there any beliefs you developed about yourself? Be kind to yourself as you navigate any shameful beliefs.
Reflect on your self-talk after experiencing rejection. Are you kind and compassionate with yourself, or do you tend to blame and criticize yourself? How can you cultivate a more loving and compassionate inner dialogue?
Reflect on the expectations you often place on yourself (or others) and how they may contribute to feelings of rejection. Are these expectations realistic, or do they come from a place of insecurity? Do you tend to put more expectations on yourself or others?
What is your earliest memory of being rejected or feeling rejected? Was it by someone in your family? At school? Explore this memory and any feelings that arise. Have you been rejected by a romantic partner? How did this experience feel? Did you create any beliefs in this moment? Do you feel this experience is resolved or still impacting you?
What stories have you created around rejection? (Ex: I am unlovable because I have been rejected) Explore these stories and if they are true. I invite you to challenge these stories and to begin to create new stories that help you to be kind and understanding with yourself.
In what type of relationship have you felt rejected the most (ex: friends, romantic partners, family, work, etc.)? Explore this and why this may be.
Write a letter to a younger version of yourself who experienced rejection. In the letter, tell this version of yourself how much you love them, provide them with any words you wish someone had told you, and why they are worthy of love and continuing to put themselves out into the world.
How has past rejection impacted the way you show up in relationships today? Do you find it hard to trust people or open up because of your fear of rejection? Are you constantly afraid those closest to you are going to leave you? Explore any fears you have in present day relationships.
Are you aware of anything you do today to try and keep you from being rejected or experiencing rejection? Do you put on a fake persona in certain situations? Do you keep to yourself? Explore how you may be keeping yourself small to avoid rejection.
Are there any relationships in your life that you have struggled to heal from. Does anyone come to mind that has been “haunting” you for awhile now? Did rejection play a part in this relationship? Explore what still arises when you think of this relationship.