Hannah Williams, founder and freelance comms consultant at PR firm Hannah Williams PR: “Getting your offer right, by sending a brief, well-crafted pitch that closely aligns with a journalist's interests is the best way to ensure you don't experience a great deal of rejection. Whereas, hitting the phones, and calling journalists you don't know from an out of date media list is a sure fire way to increase negative feedback.When it comes to bouncing back from rejection, I have a smile file on my laptop, full of positive feedback from journalists, cluents and producers, which I refer to whenever I need a jolt of positivity. It reminds me that any challenges I'm facing will pass, to take a deep breath and get on with the job in hand."

Dr. Catherine A Baudino, mindset executive coach and author: “Rejection is always difficult to handle, and repeated rejection even more so. It is a matter that I often have to deal with my clients and I do so by advising not to take things personally and to practice reality checks. It’s important to remember it is not you being turned down, but the concept you have put forward. It’s also helpful to relfect on the situation to gauge if something can be learned from their rejection, or if its time to review your campaign. Ultimately, you need a positive mindset which is a teachable skill that can be fostered and developed.”

Beth Turner, head of PR at PR firm ilk Agency: “I cannot count the times that things haven’t gone as planned in my job—that’s the nature of PR! When this happens, I find it always helps to chat through the situation with someone else, whether that be your manager, colleague, or friend. This always helps me to rationalise and find a solution to the problem. When things don’t go as planned, I find it makes you better at your job by providing you the opportunity to find a solution to the problem and think quickly on your feet. And again, shift your mindset to realise that it’s OK if things don’t go as planned; it’s about how you rectify the problem that really matters.”

Clare Jones, outreach manager at neon signage manufacturer Custom Neon: "I lead a team of marketing specialists, so I have to curb my disappointments and help my team manage their rejection woes. You aren't always going to land in the right inbox at the right time, so its a bit of a numbers game. I don't mean throw enough sh*t in the hopes that something sticks. Be targeted, be relevant, be punchy, and inject a bit of humor and these are the types of pitches that you will at least get a response from. I've taught my team to love a no. We try to not take it personally by having camaraderie around rejections. We place serial rejectors on a hit list, and when we finally crack them, a reward is in order."

George Fulton, account director at PR firm Curzon: “Rejection is an inevitable part of our industry, but it's how we handle these moments that defines our resilience and growth. Firstly, we first acknowledge our emotions—whether it's frustration, sadness, or self-doubt—without judgment. The very act of recognising these feelings gives us the space to process them rather than letting them fester.  Secondly, we advise the team to consider the source of the emotions. If valid, accept it, without guilt or other negative emotions, and constructively learn from the experience whilst reminding them they are not alone and it’s no one’s single shame to carry. However, if the source is invalid, ignore and move on. It’s the difference between accepting carbon footprint criticism from David Attenborough versus Rupert Murdoch. Remember - not all clients are reliable sources."

Cameron Poole, leadership and resilience coach at Trajectory Coaching: "A positive outlook is important; celebrating successes, no matter how small, helps maintain motivation. Effective time and stress management, such as prioritising self-care and setting clear work-life boundaries, are vital to avoid burnout. Employing mental resilience techniques, like mindfulness and cognitive reframing, helps manage stress and maintain focus. Setting realistic expectations is essential, as is understanding that rejection is a normal part of the process. Focusing on long-term goals helps put short-term setbacks into perspective, making them easier to manage. By adopting these strategies, PR professionals can build the resilience needed to stay motivated, adapt to challenges, and continue thriving in their careers."