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Coping with Rejection in Dating for Men Aged 20-40

Updated: 24 hours ago

Rejection Stings, But You'll Be Alright

Working with hundreds of people as a dating coach, I can tell you nothing is more common and painful than rejection. You finally work up the courage to ask that girl out, and she hits you with the "Just friends" line. Uggh. Rejection isn't fun for anyone, but for a lot of guys, it can feel like a brutal gut punch to their self-esteem. When you're already feeling insecure about putting yourself out there, getting shot down just piles on more self-doubt.

Rejection in dating

Understanding Rejection

Firstly, it’s essential to realize that rejection is a universal experience; it's not exclusive to you. It doesn’t reflect your entire worth as a person or a partner. It's often more about compatibility and timing rather than a flaw within you. Each person has their unique set of desires and what doesn't work for one may be perfect for another.

Emotional Processing

Allow yourself to feel whatever emotions arise. It's okay to feel disappointed, sad, or frustrated. Suppressing your feelings can lead to them manifesting in unhealthy ways. Give yourself a limited time to dwell on these feelings, and then consciously decide to move forward.


Positive Self-Talk

Engage in positive self-talk. Instead of berating yourself with thoughts like "I wasn't good enough," try to reframe your thoughts. Remind yourself that "Not being the right match for someone doesn’t mean I screwed up".

Reflect, but Don't Obsess

Take a moment to reflect on the experience. What was the lesson there? Could you have communicated differently? Reflection is valuable, but obsessing over what went wrong or what you could have done differently only leads to unnecessary pain. Learn from the experience and keep going.

Focus on Self-Improvement

Take the sting of rejection and channel it into positive outlets for self-growth. Is there a new hobby you've been meaning to pick up? A class you wanted to take? A personal goal to work towards? Lean into those things. Making yourself a happier, more fulfilled person never hurts on the dating scene either.

Expand Your Social Circle

Sometimes, getting back into the social scene can help. Don't limit yourself to one particular dating pool or type of person. New friendships can offer support and potentially open the door to new romantic interests when you're ready. 

Avoid Generalizing

It's easy to fall into the trap of thinking all dating experiences will end in rejection, but this is a cognitive distortion. Each situation is unique, and believe me, if something happened in the past it doesn't mean it will happen again. Hope and optimism are our friends here!

Seek Support

Please talk to friends, family, or a dating coach and share what's on your mind. Talking about your experience and feelings can provide a new perspective or simply offer the comfort of knowing you're not alone. 

At the end of the day, rejection comes for all of us at some point when seeking a partner. But it doesn't have to knock you down for long. Own it, cope in a healthy way, and then get back out there. Your person is still somewhere out there looking for you.


Anna Morgan Dating Coach Rejection in Dating

As a transformational dating coach,  I specialize in guiding men frustrated with dating apps' superficiality toward finding meaningful love and real connections. I offer 1:1 coaching sessions and empowering dating profile pictures for successful online dating. Contact me and schedule a free discovery call. See you on the bright side of dating!

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