Facing Rejection Head-On

My personal experience of a series of Rejection Therapy experiments, in order to get over fear of rejection to live life to the fullest. Inspired by Jia Jiang 100 Days of Rejection Therapy.

Photo by Natalie Whitfield

Photo by Natalie Whitfield

Rejection Therapy began as a social self-help game where people actively seek out rejection in an effort to better adapt themselves to the stresses of rejection.

In other words, exposing oneself to situations that our fear or anxiety would otherwise convince us to ignore.

In my personal take on Rejection Therapy, my goal is to expose myself to situations that I would otherwise be fearful of partaking in out of fear of rejection. In order to condition myself that rejection isn’t so bad so I can open myself up to a world of possibilities that comes without fearing rejection.

Photo by Natalie Whitfield

Photo by Natalie Whitfield

Rejection #1 - Commencement Speaker Application

Bloopers from Commencement speaker audition

Bloopers from Commencement speaker audition

As a graduating senior at Boise State University, I had the opportunity to apply as our 2024 student Commencement Speaker. As part of my rejection therapy experiments, I decided to apply. The requirements were my transcript, a letter of recommendation, and a 2 minute video introduction of my speech.

Speaking at commencement has always been a distant dream of mine, but the rejection is what held me back. In applying, I knew that the chance would get my hopes up high and I did not want to let myself down. Especially telling my friends and family of my application, which would be more of a disappointment. But, with the goal of getting rejected (for the sake of this project) what perfect opportunity that participating in rejection therapy allowed me to have: an excuse to give it a shot.

Before: In preparing for my application, I was gratefully guided by Professor Thomas Lobaugh, who wrote an incredible letter of recommendation for me after having me in 3 classes during my time at Boise State. Kindly, Professor Lobaugh assisted me with my speech preparation and gave me great advise on what to include in my video presentation. I conducted an incredible amount of research: from watching previous students commecement speeches, to reading articles on what makes an inspiring speech, to practicing in study rooms for multiple hours a day in order to get the preview of my speech fully memorized.

During: The submission process was fully online through google forms. Uploading the letter of recommendation and my transcript was the easy part. What I didn't expect was the amount of recordings I took to get my video "just right". Error after error. My pronunciation was off, my hair was in my face, I could see myself while recording so I forgot the next line, etc. The authentication of the speech quickly went out the window. Through about 100 different takes, I was able to get 3 that were about average. I rewatched and rewatched that even those did not seem average. One was slightly below the time limit, one slightly above and the one I thought best was severely above the limit. So, I decided to give myself a break for the weekend and try again the following week. The following week came and I took so many takes that I decided to veto the speech I came up with all together. It wasn't where I wanted it to be. So I completely altered the speech which was definitely... for the worse. This new speech was not as well rehearsed, I was working this week and had various other assignments in place, I simply did not give the time to give this new speech and the attention it deserved. I gave myself an ultimatum and submitted the next take.

After: About two weeks passed since I submitted my application. I knew no news this long with the commencement ceremony being only a month away was likely bad news. With myself not putting my best video forward, I also had low expectations. Though of course, my low expectations were mostly to subdue my disappointment that I knew was to come. A couple more days pass so I decided to take matters into my own hands and email the committee in charge of the application. What followed was exactly as I expected; my rejection letter. Speaking at the commencement ceremony would have been a huge honor and great accomplishment, I am definitely happy that I applied and bummed at the results, but that is life. We don't always get what we want and that's okay. It makes it that much more worthwhile when we struggle and get to our wanted destination, or a similar one in the end.

Rejection #2: Idaho Entrepreneur Challenge 2024

"The Idaho Entrepreneur Challenge is a statewide university competition hosted by Boise State University to develop and reward student entrepreneurs with promising ventures and small businesses. College and university students from across Idaho compete for money and services to advance their startup" (Boise State University).

Christopher, has had an incredible business idea for a few years now, but has not had the time, money or resources to invest in his business. He sought me to join his team as the Chief Marketing Officer for my presentation skills and creativity in our slide presentation. With hearing about the competition only days before the deadline with just an idea and a few mock-ups, we knew it was to be a challenge to enter the competition, but our hopes were high nonetheless.

Before: The day before the competition began, Christopher and I spent the entire day at the library until close. Here, we were able to come up with a strategic plan for what we were going to present in our slideshow. The competition began at 8:30 a.m. the next day and as night owls, we knew that was to be a struggle.

During: We arrived at a study room on campus to join the Zoom meeting for the competition. Immediately the nerves kicked-in. We were set to present our slideshow to two different panels of judges for 5 minutes with a 10 minute break in between each. Our first presentation through us for a whirlwind with the time slipping by without us getting through our whole presentation. We took note for the second session and felt more confident going into it with better understanding of what to expect. We got incredible feedback from one of the judges on what to focus on in order to get the business started. We felt hopeful and awaited the results the following day.

After: We were pretty disappointed at the results having not made it to even the second round, but we used this rejection as a learning experience and analyzed what worked and what didn’t work from our presentation. To our surprise, we had one of the judges from the competition reach out to us via email, stating that she had a tremendous amount of connections through Boise State and gave us information on how she started her own business. Through this experience, we were able to gain a tremendous amount of knowledge on how to get a business started and although we did not even get close to winning the competition, the rejection and just applying ourselves led us to new connections we didn’t even know were available without having joined the Idaho Entrepreneur Challenge.

Rejection #3: Social Rejection - Elevator Talk

One of the most awkward experiences is going on an elevator with strangers in complete silence. I had always wondered why this was. We cross paths with new people everyday but for some reason would rather keep our heads down, or in our phones, than make some casual conversation to break the silence.

As someone who lives in an apartment with an elevator, I decided to challenge this “social norm”. For the next few days, I would engage in conversation with whomever was in the elevator with me.

Before: As a social person, I thought this task was going to be fairly easy because I really enjoy getting to know people and having conversations. However, I quickly found out that this is not the case for everyone. Nonetheless, it took a few tries of going up and down the elevator to build the confidence to start a conversation. I had to figure out how to get past the “what floor?”

During: A girl came into the elevator holding multiple bags of groceries which I felt was the perfect opportunity to engage in conversation. I asked her if she needed any help taking her groceries to her apartment. She seemed surprised at my asking and said no, that she was used to carrying her groceries up, but is definitely excited to move out of the apartment. We then had a quick conversation of the dinner she was making later that night and then her floor came before mine and we both wished each other a great rest of the day.

After: After this experience, I decided it was much less awkward to have elevator conversations rather than just a silent ride. We cross paths with strangers every day yet would rather avoid engaging with each other either out of fear of rejection (making it more awkward) or simply because it is easier to keep our heads down and stay in our own bubble. Not every conversation will last long and the awkwardness is almost inevitable one way or another, but the connections we can make with others by caring enough to engage in conversation can go a long way.

Rejection #4: Sitting with a random group for lunch

Photo of The Warehouse Food Hall from the Warehouse Boise

Photo of The Warehouse Food Hall from the Warehouse Boise

In downtown Boise, we have this wonderful cafeteria type location called The Warehouse. There is a multitude of food options with various tables in the center for eating with your friends. I decided this was the perfect casual place to join a group for lunch.

Before: I was a little nervous going into this rejection experiment because I knew it would be awkward to have to walk back to my own table after the rejection or if I wasn’t rejected, I am nervous eating in front of people that I don’t know. Especially if I am trying to have a conversation with them, I have a tendency to neglect my food.

During: I choose a group of individuals who seemed about my age to sit next to, this was a group of about seven people. I said hey do you guys mind if I join you for lunch? They gave an awkward laugh and invited me in. This actually turned into a pretty fun experience as they all treated me as just another one of their friends and I had a lot of fun getting to know them, their hometown, their majors, what brought them to Boise, etc.

After: I can honestly say that I feel more confident in my ability to engage with others through not being afraid to approach people. In my experience, the approach is the hardest part. Once the conversation is already started, I can roll with it, but getting the conversation initiated is the hardest part. While I know that not everyone may be as welcoming as my group of seven was to let me join them for lunch, it was a positive experience that gives me hope for the rest of my approaches in the future. While there is always a chance you get rejected, there lies the same chance that you get accepted. Even so, one way or another there is a lesson to be learned and we can keep going.

Rejection #5 - Applying to jobs in person

I have a fully remote position and work at a local bagel shop. Unfortunately, with my new class schedule this semester, my availability in the mornings was not where I needed it to be. So I was not making as much money as I needed for rent, car payment, groceries, tuition, etc. I had applied to a few restaurant jobs online, but hadn’t heard back after even giving it a few weeks.

Most recently, all of the jobs that I have applied for have been through Indeed, Handshake, or another job application site virtually. What I personally have noticed, is that this takes away from the personal connection of handing in your resume in person which I believe gives higher chances of getting a job. So, for this experiment I decided to give the in person job application a try although much more intimidating.

Before: I updated my resume with my latest information, print out 5 copies, and set out to some local jobs that I was interested in. I went to Dawson Taylor Coffee Shop, Downtown Hound, The Shed and Papa Joe’s.

During: When I arrived at Dawson Taylor and walked in with my resume, I was a lot more nervous than I originally anticipated. Instead of asking if they were hiring right away, I ended up ordering a drink. 1) That was going to be my second coffee of the day and 2) I did not have the funds to be spending so much money on coffee. After getting the conversation started with the barista through ordering my drink, I got the courage to ask her if they were hiring and presented my resume to her. She told me that they just finished hiring a few people at this location, but if I was interested I could apply for the waitlist with my resume online. I told her thank you anyway and awkwardly awaited my coffee. I then walked next door to Downtown Hound, I was able to leave my resume, along with my availability and phone number on the back. The lady at the counter told me that her manager would be in contact with me when she is in the office the following day. I then went to The Shed and dropped my resume off with the manager. He told me that they are not currently hiring, but would be soon in the spring once their patio opens up so they may get in contact with me then. Lastly, I went to Papa Joe’s because of how close it is to my apartment building and to the university it would be such an ideal place to work. The waiter informed me that the owner was in and I could hand my resume directly to him. The nerves immediately kicked in as I headed over to where the owner and his wife were sitting. I gave him my name, resume, and wrote down my availability. He was very kind and told me that he would be getting in touch in the upcoming weekend.

After: Unfortunately, I did not hear back from any of these jobs, but that is just how life goes. We don’t always get what we apply for. I do still believe going in person is incredibly beneficial because it gives a face to your name rather than just an online resume. From this experience, I learned that I should have followed up with these places by phone call to see if there was any update on my application. This is something I am going to remember to do for next time as I am applying for more jobs upon graduation.

Rejection #6 - Making new friends (Coffee with my photographer)

Photo of my photographer (in cap and gown) & myself during my graduation photo shoot

Photo of my photographer (in cap and gown) & myself during my graduation photo shoot

As many graduating seniors do, I had the privilege of having a photo shoot in my cap and gown to celebrate my accomplishment of graduating at Boise State University. My mom found my photographer Carissa Angela Photography through Instagram for her great photos and affordable prices. At the photo shoot, Carissa immediately made me feel comfortable and it was such a fun experience. She had a boom box attached to her backpack and lots of fun poses. I had a group of friends with me at the shoot and we were all laughing and having a great time.

I had such a great time with her, I thought she could be a great friend so why not ask her to hang out another time. As I am graduating this May, I have been hesitant to make new friends because I am leaving back home to California after graduating.

Before: I contacted her via text as that was how we had been communicating for the photo shoot.

During: She texted back very quickly with her availability and her favorite coffee place (which happened to be one of my favorites) and we have a coffee hang out planned for next Friday.

After: Due to both of our busy schedules, our coffee plan is booked out pretty far in advance but nonetheless I am excited and thankful that I was able to make another friend before leaving Boise. I really love making connections and getting to know people. I had an incredible time at the photo shoot and am excited to get to know my photographer more and become friends. I think it is important to realize that the more you reach out, the more possibilities you have for friendships to make.

Rejection #7 - COMMencement Speaker (Communications Commencement Ceremony)

Interestingly enough, after having been rejected for the commencement speaker at our graduation, my academic advisor ended up reaching out to me asking if I had any interest in applying to be the COMMencement speaker at our ceremony for communications majors. I was very excited as I did not think I would have another opportunity to speak at my school.

For this application, I decided to keep it to myself and not share my application so that way I did not have to tell my loved ones that I was rejected twice. Although I have this rejection project, I know my family knows me well enough to know that I would have loved to be selected for such an incredible opportunity.

Before: Learning from my first application I knew that I should only record a few takes. I prepared a google doc with my speech and a shorted versions of it, specified to only communications majors for our ceremony.

During: I went to the same study room that I had gone to when recording my first commencement speech application and immediately got deja vu. I recorded a few takes and could feel myself stuttering and getting too nervous in the recording process, so instead of recording in the same study room I decided to go home and record in my room through a zoom video. This made the process a lot easier as I was in the comfort of my own home and had a new environment to do my speech in. I recorded it a couple of times and was happy with how it turned out. Short and sweet. I decided to not give it any overanalyzing and turned in what I had. I felt fairly confident, but didn’t want to get my hopes up.

After: To my surprise, I was selected as one of the two co-COMMencement speakers. I was absolutely thrilled. It is incredibly exciting to me that my first rejection lead to me getting the opportunity to speak at the ceremony for my specific major.

Rejection #8 - Trivia Group

Lately, a fun weekday activity my friends and I have been participating in is trivia at local restaurants. Trivia is a great deal of fun: you are with your group of friends, you get to have dinner together and test your knowledge on the latest trivia. I decided to step outside my comfort zone and either ask someone to join our trivia group or ask another group if I can join their trivia group.

I myself not being extremely trivia savvy. I knew this rejection experiment was going to be a challenge as if I was able to join another group, I wouldn’t be a great contributor or it could be an awkward dynamic adding someone else to my group of friends trivia group.

Before: My group of friends and I got to The Front Door restaurant for trivia night at 7 p.m. Immediately, I was scoping out a group that I could ask to join or someone to ask to join our group. The Front Door was incredibly jam-packed for trivia night and no one seemed to have a chair available to ask to join their group. However, there was someone sitting at the bar alone who asked for a trivia card to be in his own group. Immediately after seeing this encounter with the host, I knew who to ask.

During: I set to ask the man at the bar to join our group. He was about our age so I thought he would be more inclined to join our group. I tapped on his shoulder, asked for his name, and asked him if he wanted to join our group for trivia. To my surprise, he said yes and came and sat at our table. He had told us how he was bummed that he couldn’t get his group of friends together for trivia so he thought it was really kind that we invited him to join our group. We had a fun experience getting to know him and he fit into our group extremely well.

After: My takeaways from this are if you ever see someone alone, invite them in to join your group. The more the merrier. It is always more fun to have a bigger group. It can also be a good way to meet new people and expand your network. Yes, the other person has the option to decline and that is okay too, but extending your hand and kindness to someone else is always worthwhile. It is the connections we make with others that fulfill us and make for a great day.

Rejection #9 - Deal or no deal Island application

Deal or No Deal Island photo of host Joe Manganiello

Deal or No Deal Island photo of host Joe Manganiello

One of my favorite game shows growing up was Deal or No Deal. This year was the release of the first ever Deal or No Deal island which is a mix of Deal or No Deal and Survivor all in one. My family and I have been watching this show together and now separately while I am away for school.

On the most recent episode the show gave a link to apply to be on the next season of Deal or No Deal Island. What a fun and exciting opportunity, why not apply? With the goal of getting rejected, at least I am putting myself out there. Of course it is something that I would love to participate in, would be incredibly nervous about actually being on tv, how many chances do we get to have the potential opportunity to audition for these types of things? I might as well give it a shot.

Before: The application process was interesting and long. Consisting of fun questions about your physical activity, hobbies, fun interests, photos, and a video submission about yourself. For this application, I told myself beforehand that I would just do one take and submit it (learning from my commencement video application).

During: To showcase my hobbies, I decided to juggle at the end of my application video. I also just wanted to have fun with it. The stakes were low and I reminded myself that I was auditioning for fun and that it would be an incredibly opportunity if I do get it, but nothing to stress myself out for in the application process. I had a lot of fun putting the video together and filling out the application. Knowing that in the unlikely chance I do get selected, I will definitely have to work on my physical fitness.

After: After submitting my application, I am happy that I put myself out there and at least have a chance at participating rather than no chance at all if I did not apply. I am uncertain when or if I will even hear back but I had a lot of fun in my application process and this might be a step in the right direction with taking applications with a positive look rather than stressing myself out with so many retakes.

Rejection #10 - Asking for a free meal

Image of food created by Natalie Whitfield (myself) on Picsart

Image of food created by Natalie Whitfield (myself) on Picsart

The thought of free food sounds incredible, but is often too good to be true. Unless it’s your birthday, there are several food places that have a reward system that will give you a free item on your birthday. However, for my own situation in my rejection experiment, I did not have a birthday in the near future and wasn’t going to pretend it was.

I saw a theory from a TikTok video with the message of sometimes we don’t get things because we don’t ask for them. The more you ask, the more you can receive. This person on TikTok stated that their father got free upgrades everywhere they went simply because he would ask for it. Can I upgrade my seat for no extra charge? He’d ask a flight attendant. Can I get a free sample? He’d ask at various places, etc. So why not try it out for myself and get more comfortable interacting with people by making silly requests.

Before: I decided to go to the Starbucks Drive-Thru because this way it would make for a short encounter. I was definitely nervous leading up to it because I wasn’t sure how the cashier was going to respond with my ridiculous request to have something be made for free.

During: I went up to order and asked if there was anything I could get for free. The barista nervously laughed and said no but that she wished they had something for free. I said me too, I guess it doesn’t hurt to ask. She laughed and said she could give me a sample of their nitro cold brew. I was happy with this answer and said yes.

After: I ended up with a free sample of the Nitro Cold Brew at Starbucks which I had never tried before so it was nice to get to try it without having to pay for a full size. From this silly request, I was able to gain confidence in my people-skills and in my approach. The worst thing people can say is no and even so, you end up where you started and that’s okay.

About Me & My Research:

Background: My name is Natalie Whitfield. I am 20 years old. I am a 1st generation college student with my upcoming graduation at Boise State University May 2024. My mom immigrated to the United States from Mexico with her family at eleven years old. My dad is a retired U.S. Military Veteran. I grew up in San Juan Capistrano, CA. I am incredibly blessed with the strong work ethic that both my parents have instilled in me. I have balanced at least two jobs while obtaining a BA in Communication, minor in Journalism and certificate in Innovation and Design in 3 years.

I conducted this research as my capstone project at Boise State University. The reason I chose to conduct a series of rejection through utilizing rejection therapy is because in such a rapidly technologically advancing world, I want to encourage my generation to be present. To live life to it's fullest which includes not letting the fear of rejection get in one's way.

It is of my strong belief that until you condition yourself to rejection, you may be missing out on what is out there. Through challenging yourself past what you're comfortable with, you open yourself up to new opportunities that may have not presented themselves otherwise.

"When one door closes, another window opens" (Julie Andrews 1965).

Meaning, if one thing you do fails, you will soon have the opportunity to try and succeed at something else. Opportunity seekers will always have another route to follow. It may even be that same route as long as you keep applying yourself you can end up with a different positive outcome.

Thomas Edison is the perfect reminder of this through his invention of the lightbulb. It is through failure that we learn and grow, "I have not failed. I've just found 10,000 ways that won't work" (Edison 1932). Whether we apply ourselves to one continuous thing or path, failure is often an inevitable part of the journey. Mindset, drive, passion, positive thinking are core values to achieve our greatest goals. "Genius is 1% inspiration and 99% perspiration" (Edison 1932).

References

Chen, F., Guo, T., & Wang, J. (2023). Divergent effects of warmth and competence social rejection: An explanation based on the need-threat model. Journal of Personality and Social Psychology. https://doi.org/10.1037/

Dictionary.com. (n.d.). Genius is one percent inspiration and ninety-nine percent perspiration definition & meaning. Dictionary.com. https://www.dictionary.com/browse/genius-is-one-percent-inspiration-and-ninety-nine-percent-perspiration%20

Jin, M. J. (2018). Effect of behavioral inhibition system and childhood emotional neglect on serotonergic activity, negative affect, and rejection sensitivity in non-clinical adults. https://web-p-ebscohost-com.libproxy.boisestate.edu/ehost/pdfviewer/pdfviewer?vid=9&sid=a90f29dc-89ae-431c-b613-26f1f4455efc%40redis

Julie Andrews - when one door closes, another window opens. (n.d.). https://www.brainyquote.com/quotes/julie_andrews_835956

Zhang, M., Barreto, M., & Doyle, D. (2019). Stigma-based rejection experiences affect trust in others. Social Psychological and Personality Science, 11(3), 308–316. https://doi.org/10.1177/1948550619829057

Jiang, J. (2017, January 6). What I learned from 100 days of rejection TED. YouTube. https://www.youtube.com/watch?v=-vZXgApsPCQ

Jureidini, B. (2023, July 25). What is rejection therapy, and can it really heal social anxiety?. With over 72 million views on TikTok, young people are trying out a 100-day challenge to face “the tyranny of social rejection.” https://www.dazeddigital.com/life-culture/article/60439/1/young-people-rejection-therapy-to-heal-their-social-anxiety-tiktok

Leary, M. R. (2015, December). Emotional responses to interpersonal rejection. Dialogues in clinical neuroscience. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734881/

Scott, A. (2017). Rejection Reset: Restore Social Confidence, Reshape Your Inferior Mindset, and Thrive In a Shame-Free Lifestyle (2nd ed.). Createspace Independent Publishing Platform. 

Taylor, M. (2016). Rejection proof therapy 101: How to overcome, deal with and heal yourself from rejection. Createspace Independent P.

Photo by Natalie Whitfield

Photo by Natalie Whitfield