How to Have a Bad Day Step 7: Assume Rejection

Rejection is rarely just rejection. It’s a performance — in our heads — starring us, produced by anxiety, and scored by trauma.

Here’s a handy guide on how feel rejected:

Silence = They Hate You

Alternative reality: They’re just in Costco.

“K” = You’re Dead to Them

Alternative reality: They were just driving.

That Tone of Voice

Alternative reality: they’re just tired. Or hungry. Or both.

The Non-Emphatic Emoji

You sent a heartfelt, soul-baring message. They replied with: 👍

Alternative reality: They were on the toilet, one kid was screaming, the dog threw up, and their phone battery was at 3%. The 👍 was code for: “I care, I’m overwhelmed, and I promise to reply when I’m not actively surviving.”

Delayed “Seen” Message = Abandonment Issues Activated

Alternative reality: They got distracted. Like humans do. It’s not that deep.

That One Time They Didn’t Wave Back in 2013

Alternative reality: They didn’t see you. Or thought you were waving at someone behind them. Or they were legally blind until 2014. WHO KNOWS!

The Brain’s Favorite Hobby? Creating rejection where there wasn’t any.

Our Brains Are Wired for Survival, Not Sanity

Your brain’s job is to keep you alive, not emotionally balanced. So when something feels off — a tone, a pause, a “seen” message with no reply — your brain screams “Danger! They’re going to abandon us! Build a fortress of anxiety immediately!”

What was once a survival instinct (“Did my tribe just exile me?”) now plays out in texts and social cues.

Past Rejection Trains Present Panic

We’ve all been rejected. Childhood friends, romantic partners, and family members are just some of the culprits that add to our insecurity. So when something remotely resembles that old wound, your nervous system doesn’t say:

“Let’s evaluate this rationally.”

It says:

“Oh no, not again. We’re going to die sad and alone. Spiral now.”

Low Self-Worth Does the Loudest Interpreting

If deep down you’re unsure whether you’re lovable, worthy, or enough, then silence or distance becomes confirmation of your worst fears:

“They didn’t text back because I’m annoying.”

“They canceled plans because they hate me.”

“They looked at me weird because I am weird.” Truth? They were probably just constipated or forgot their charger.

We Crave Validation Like It’s Oxygen

Rejection feels like someone just cut off our oxygen supply. We confuse lack of validation with lack of value.

If they’re not responding, affirming, or liking — we think it’s because we aren’t enough.

Their silence might have everything to do with them. And nothing to do with you. Imagine that.

Social Media Trains Us to Be Emotionally Fragile

When 84 people heart-react your story, and then one person doesn't...Your brain says: “Enemy detected.” We’ve been trained to see constant response as proof of our existence. Silence feels like rejection because we’re addicted to feedback.

So how do we escape this emotional quicksand?

You'll start to see a pattern within this series if you stick with me. EVERYTHING IS NOT ABOUT YOU! Trust me, you will have much better days once this one truth seeps into your soul. If you’re looking for rejection, you’ll find it. Everywhere. Even in someone’s yawn. But if you pause, breathe, and ask, “What’s actually true?” — you might find peace instead of paranoia.

Rejection Hurts. Truth Heals.

Rejection stings, even if it’s just a vague tone in a text or someone forgetting to wave back. But Scripture doesn’t leave us stuck in our spiral. It reminds us — loudly and often — that our identity and acceptance come from Christ, not from approval ratings, follower counts, or someone’s flaky opinion.

Once you lay down the “it’s all about me” mindset and pick up the “it’s all about Him” reality, you’ll find something solid to stand on — even if the rejection is actually real.

Here’s what’s true, even when your feelings throw a fit:

You are chosen and accepted. Not a mistake. Not a backup plan. You were in His heart before you were in the womb. Ephesians 1:4–6

Your identity is in Christ. Not in titles, likes, or how well your hair’s cooperating today. 2 Corinthians 5:17, Colossians 3:3

You are fully known and fully loved. God saw the mess, the overthinking, the group chat vents — and still said yes. Romans 8:38–39

You belong. You’re not on the outside looking in. You’re part of the royal family now. 1 Peter 2:9

You are already accepted. No audition. No approval committee. No spiritual résumé required. Romans 15:7, Ephesians 1:6, John 6:37, Romans 5:1, Colossians 1:21–22

So next time rejection whispers, “You’re not enough,” let truth shout back, “I’m chosen, loved, and already accepted — by the only One whose opinion actually matters.”

Final thought:

Why do we spiral into rejection so fast?

• Because our brain is wired to fear abandonment

• Because our past trained us to flinch first

• Because we mistake silence for judgment

• And… let’s be real, our self-worth is a little shaky

  
  

But here’s the thing: Rejection isn’t always rejection. Sometimes it’s just redirection. Sometimes it’s protection. And sometimes… it’s just Tuesday.

So go easy on the mind-reading.

Interpret less. Ask more. You’re more accepted than you think.

Now go forth, beloved overthinker — and have a great day anyway. 😊

K!