A Guide to Navigating Feelings of Rejection and Abandonment

It’s human nature to want to be loved and accepted. Think back to when you were a kid on the playground at school. All you wanted was to have a friend group to play with and to be included in games and activities. 

Those desires and needs don’t disappear with adulthood. 

So, when you feel rejected or abandoned, especially by people you love, it can be overwhelming, frustrating, and even frightening. It can even put you at risk of spiraling into anxiety or depression. 

Thankfully, there are things you can do to navigate your feelings and cope with the overwhelming weight of rejection and abandonment. Let’s cover a few techniques you can put into practice if you’re trying to overcome those harsh feelings. 

Find Ways to Relax

It’s easy for feelings of rejection and abandonment to spiral out of control. They can end up causing anxiety, or even depression if you let them take over. So, it’s important to find ways to relax and reduce your stress. 

There are countless relaxation techniques. It’s about finding what works for you. If you’re not sure how to get started, focus on small acts of self-care. Make sure you’re prioritizing sleep. Stay physically active. Maintain a healthy diet. 

If you want to focus more on your mental well-being, try things like mindfulness, meditation, and journaling. These acts can help to keep you focused on the present while helping you let go of stress. A journal can also make it easy to look back on where you’ve been, so you can see how far you’ve come in being able to navigate your feelings. 

Establish a Support System

Feeling rejected or abandoned can also make you feel incredibly alone, no matter how many other great people you have in your life. 

As you try to work through those feelings, surround yourself with a strong support system. There are people who love and care for you, and want to be able to help you through difficult times. It’s important to develop trusting relationships. The more secure those relationships, the better you’ll feel. 

If you’re having a hard time fostering those types of relationships, consider joining a support group. You’re not the only one struggling with these feelings. Finding others who are trying to navigate similar waters will keep you from feeling so alone. 

Convey Your Feelings

It’s not always easy to talk about your feelings of abandonment with the people who caused them. But, sometimes, it’s necessary. Having a frank conversation about how those actions made you feel can make a big difference. Keep in mind that rejection isn’t always intentional. 

Use “I” statements when you’re discussing your feelings, rather than accusing others of something, and state things clearly and concisely. While it won’t always change the situation or how those specific people treat you, it can lift a weight from your shoulders and make it easier for you to move forward. 

Talk to Someone

Feelings of abandonment can become worse if they aren’t addressed quickly. Loneliness and isolation are huge mental health issues. They can lead to extreme depression, and even impact your mortality. 

If you feel like the rejection or abandonment you’ve experienced is negatively impacting your quality of life, working with a mental health professional can help. Therapy will make it easier to throw out thoughts of self-blame. You’ll boost your self-esteem and confidence, learn more self-care practices, and develop a better understanding of how to form healthy, secure relationships in the future. 

While you might feel alone right now, keep reminding yourself that there are people who truly care about you and those who want to help. Feel free to contact me to set up an appointment and we’ll work through even more ways to navigate these waters.