If You’re Feeling Rejected and Need to Self-Soothe Instead of Reacting:
"They’re not saying I’m unlovable. They’re saying they can’t give me what I need right now."
"This doesn’t mean I have to leave. It means I need to find a different way to get what I need."
"I can survive this feeling. It’s real, but it’s not permanent."
"I’ve been here before. It felt like the end of the world, but it wasn’t."
"This really hurts, but I don’t want to lash out. I’m going to step away for a bit."
"I’m scared of making this worse, so I’m going to calm down before responding."
"My first instinct is to assume the worst, but I don’t want to do that. I’m going to sit with this before deciding how I feel."
"I feel like I’m being rejected right now, and my first instinct is to panic, but I’m trying to sit with the feeling instead."
"This really hurts, and my brain is telling me it means something worse than it does. I’m trying to remind myself that it’s just a feeling."
"I feel like shutting down or running away, but I know that won’t actually help."
"My emotions are really loud right now, but I know reacting in the moment might make things worse. I just need to take a second to breathe."
"I want to assume the worst, but I know my emotions are making this feel bigger than it is. I’m working on calming down before responding."
"Just because they’re not giving me what I need right now doesn’t mean they don’t care about me."
"This isn’t proof that I’m unwanted. It’s just a situation that feels bad, and feelings aren’t facts."
"I am not actually being abandoned. My brain is making this feel like a bigger threat than it is."
"They might be unavailable right now, but that doesn’t mean I’m losing them forever."
"I can survive this feeling. I’ve been through this before, and it passed."
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