BBC: Rejection Therapy: Saying No to Fear

We often hear motivational messages like "get out of your comfort zone" or "do something that scares you". Recently, a trend called rejection therapy has become popular on social media.The idea is simple but powerful: put yourself in situations where you're likely to hear "no." and over time, you'll stop fearing rejection and grow more confident. 

Rejection therapy isn't a formal treatment, but many people say it has changed their lives. It usually involves making silly or bold requests- like asking a stranger for a high five or dancing in public. The goal is to get used to rejection so it doesn't hurt as much. 

One big fan of rejection therapy is Sophie Jones, a 22-year-od from Warrington, UK. She used to feel shy at work and nervous around friends. But after trying rejection therapy, her confidence grew quickly. 

Sophie learned that most people don't like saying "no." Even when they do, it's not usually harsh-just a laugh or a question like "why?"

She started by filming herself dancing in a public park. At first, it was scary- but after just three days, she didn't care what others thought. Her confidence soared. In one Video, she painted herself green and walked thorough a crowd. Another clip, with over 16 million views on TikTok, shows her standing up on a plane and wishing everyone a good flight. 

Sophie says he now sleeps better and no longer worries about what people think. Many viewers have told her they were inspired to go outside again or try something new. These messages bring her joy and fulfillment. 

Psychologists have mixed opinions. Dr. Louise Goddard-Crawley, an expert in relationships and mental health, says rejection therapy can help build resilience- the ability to recover from setbacks. But for some, rejection may still hurt and even cause more fear. 

Dr. Jake Easto, a clinical psychologist, says there's no official research proving rejection therapy works. He sees it more as a self-help tool than real therapy. Still, he agrees that it uses helpful ideas in a fun way. 

However, rejection therapy is general. It's not tailored to personal needs. Unlike Cognitive Behavioral Therapy (CBT), which is guided by professionals and targets the root of fears, rejection therapy doesn't go as deep. 

For people with serious social anxiety, Dr. Goddard-Crawley recommends professional help. She says it's just as important to understand why you fear rejection as it is to face it. She reminds us: "If you're rejected, you'll survide. You'll be okay."

Rejection therapy isn't for everyone, but for people like Sophie, it's a simple and bold way to grwo. Whether you dance in public or ask for something unexpected, learning to hear "no" can help you start saying "yes" to yourself.