Rejection hurts. The story you tell after it can hurt more.
What happened?
Just the facts — what actually occurred?
Rejection sensitivity is one of the most common features of dating anxiety — and it's fuelled by the automatic negative interpretations we layer on top of rejection events. CBT cognitive restructuring helps separate the fact ("they didn't respond") from the meaning ("I am not enough") — and generate alternative explanations that are at least as plausible. Over time, this builds resilience and makes the next rejection easier to process.