Now What? How to Handle Rejection When Job-Hunting

Reading time: 8 minutes

So, you didn’t get the job. Ouch. Rejection stings—whether it’s from your dream company or a place you weren’t all that excited about to begin with. But before you curl up with a tub of Ben & Jerry’s, let’s talk about how to handle this setback like the professional you are. After all, every “no” brings you one step closer to the “yes” that’s out there waiting for you.

Step 1: Let Yourself Feel the Feels

It’s okay to be bummed out. Take a moment to acknowledge your disappointment, frustration, or whatever other feelings are bubbling up. It’s normal! But don’t let it spiral—give yourself a set amount of time to wallow (say, one episode of your favorite show), and then it’s time to move on. Maybe have a mini pity party—complete with your comfort food of choice and some sad music. It’s important to give yourself the space to grieve what might feel like a lost opportunity. Whether it’s indulging in a bit of chocolate, venting to a friend, or just having a good cry, let those emotions out. But here’s the deal: the party ends after one episode, one snack, or one song. Then, it’s time to pick yourself up and move forward. Remember, feeling down after a rejection is a natural human reaction, but it’s not the end of your job search—it’s just a bump in the road. The key is to acknowledge your emotions without letting them derail your progress.

Step 2: Don’t Take It Personally

Rejection is tough, but remember: It’s not a reflection of your worth. There are a million reasons why someone else might have been chosen—none of which mean you’re not qualified or talented. Sometimes it just comes down to fit, timing, or that dreaded “we went with someone with more experience.” It’s a numbers game, and everyone, even the most successful people you know, have faced rejection. It’s important to remember that the hiring process is often subjective, and there are factors beyond your control. Maybe the other candidate had a specific skill set the company needed at that moment, or perhaps the timing just wasn’t right. This doesn’t diminish your capabilities or potential. Keep your self-worth intact and remind yourself that this is just one stepping stone in your journey. It’s all part of the process, and each rejection brings you closer to the right opportunity. Keep perspective by reminding yourself of all the other accomplishments you’ve achieved, and remember that this is just one “no” among many potential “yeses” in your future.

Step 3: Ask for Feedback (If You’re Brave Enough)

If you’re up for it, politely ask for feedback. Some companies won’t provide it, but if they do, it can be invaluable for your next application. Just be prepared for honesty—constructive criticism can be hard to hear, but it’ll help you grow. When asking for feedback, keep it short and sweet: “Thank you for the opportunity to interview. I’d appreciate any feedback you could provide that might help me in my job search.” The key is to be professional and open-minded when receiving feedback. If the feedback points to areas where you can improve, take it as an opportunity for growth rather than a personal slight. For example, if they mention that your answers were too general, work on crafting more specific examples for future interviews. On the flip side, if they provide positive feedback, such as praising your communication skills, use that as a confidence boost moving forward. Even if the feedback is hard to hear, it’s important to view it as constructive rather than discouraging. Use what they say to fine-tune your approach and make sure that your next interview is even stronger. Remember, feedback is a gift—it’s a chance to learn, grow, and get closer to landing your next role.

Step 4: Reflect and Learn

Take a step back and reflect on the interview process. What went well? What could have gone better? Use this as an opportunity to refine your approach. Maybe your STAR stories weren’t as shiny as you thought, or perhaps you could’ve researched the company more thoroughly. Don’t dwell on mistakes, but do learn from them. Make a list of what you think went well and what could use some work. Consider practicing those areas with a friend or mentor before your next interview. This reflection isn’t just about critiquing yourself—it’s about identifying ways to improve and ultimately succeed. Think about the feedback you received (if any) and the overall experience. Did you feel confident during the interview, or were there moments when you stumbled? Were there questions you wish you had answered differently? Reflecting on these moments can help you identify patterns and areas for improvement. Maybe you realized you need to be more concise in your responses or that you need to better highlight certain aspects of your experience. Whatever the case, use this reflection as a tool to better prepare for your next opportunity. Remember, every interview is a learning experience, and even if you didn’t get the job, you gained valuable insights that will help you in the future.

Step 5: Keep the Ball Rolling

The worst thing you can do after a rejection is to stop applying. Don’t let this one setback derail your entire job search. Keep sending out those applications and prepping for the next opportunity—because it’s coming. Momentum is your friend. The longer you wait, the harder it becomes to get back into the groove. Set a goal to apply for a certain number of jobs each week, and stick to it. Even if you feel a little bruised, remember that the best way to heal is to keep moving forward. Keep in mind that job hunting is often a numbers game—the more applications you send out, the higher your chances of landing the right role. Don’t let one “no” stop you from pursuing your career goals. Instead, use it as motivation to refine your approach and continue seeking out opportunities. Each application is a new chance, and each interview brings you one step closer to finding the perfect fit. It’s easy to get discouraged after a rejection, but staying proactive and persistent is key. Make a habit of dedicating time each day or week to your job search, and don’t be afraid to reach out to your network for support and leads. Keep your momentum going, and before you know it, you’ll be back in the interview seat—this time, with even more confidence and determination.

Step 6: Lean on Your Support Network

Rejection can feel isolating, but remember that you’re not alone. Reach out to friends, family, or even professional mentors for support. They can offer encouragement, remind you of your strengths, and help you stay motivated. Sometimes, just talking through your feelings can be incredibly therapeutic. Your support network is there to lift you up, so don’t hesitate to lean on them. They can also provide valuable perspective, reminding you that this is just a temporary setback and that you have so much to offer. If you’re part of any professional groups or online communities, consider sharing your experience there as well. You might find that others have been through similar situations and can offer advice or simply commiserate with you. Remember, it’s okay to ask for help and to lean on those who care about you during tough times. Your loved ones want to see you succeed, and they can provide the emotional boost you need to keep going.

Step 7: Reevaluate Your Job Search Strategy

Sometimes, a rejection is an opportunity to take a step back and reevaluate your overall job search strategy. Are you applying to the right types of jobs? Is your CV and cover letter truly reflective of your skills and experience? It might be time to tweak your approach. Consider revising your CV to better highlight your achievements or tailoring your cover letter to each specific role. You might also want to expand your job search to include different industries or roles that align with your skills. If you’re consistently getting rejected, it might be worth seeking professional help, such as a career coach or resume writer, to help you fine-tune your materials and approach. Sometimes a fresh perspective can make all the difference. Additionally, consider whether there are any skills or certifications you could pursue to make yourself a more competitive candidate. This could be a good time to invest in professional development that will enhance your qualifications and make you stand out in future applications. Remember, your job search strategy should be dynamic—don’t be afraid to make adjustments along the way to improve your chances of success.

Step 8: Practice Self-Care

Job hunting can be exhausting, and rejection adds an extra layer of stress. Make sure to take care of yourself during this process. Whether it’s going for a run, practicing yoga, or indulging in your favorite hobby, do something that helps you relax and recharge. Self-care isn’t just about pampering yourself—it’s about maintaining your mental and emotional well-being so that you can stay resilient in your job search. When you take the time to care for yourself, you’re better equipped to handle the ups and downs of the job hunt. It’s also important to maintain a healthy work-life balance, even if you’re not currently employed. Set boundaries around your job search activities, and don’t let it consume all your time and energy. Make space for activities that bring you joy and fulfillment outside of your career. Taking care of yourself ensures that you’ll approach your job search with a clear mind and a positive attitude, which can make all the difference in landing your next role.

Step 9: Stay Positive

This one’s tough, but it’s crucial. Rejection can easily lead to self-doubt but try to keep a positive mindset. Remember that every “no” is just one step closer to a “yes.” Stay focused on your goals, and don’t lose sight of your worth. Keep reminding yourself of your strengths and the value you bring to the table. Every rejection is an opportunity to learn, grow, and get closer to the right fit. A positive mindset can make all the difference in how you approach your job search and how you’re perceived by potential employers. Try to reframe rejection as a stepping stone on your journey to finding the right job for you. It’s also helpful to set small, achievable goals for yourself during your job search, such as applying to a certain number of jobs each week or reaching out to a specific number of contacts in your network. Achieving these smaller goals can help you stay motivated and maintain a sense of progress, even if you haven’t yet landed a job offer. Surround yourself with positive influences, whether it’s uplifting podcasts, inspiring books, or supportive friends, to keep your spirits high as you navigate the job search process.

Step 10: Keep Going

The most important thing you can do after a rejection is to keep going. Don’t let one setback define your job search. Keep applying, keep networking, and keep improving. Your perseverance will pay off, and the right opportunity will come along. Remember, job hunting is often a marathon, not a sprint. It can take time to find the right fit, but every step you take brings you closer to your goal. Keep refining your approach, learning from each experience, and staying focused on what you want to achieve. Even when the going gets tough, remind yourself of why you started this journey in the first place. Your dream job is out there, and with persistence and determination, you’ll find it. So keep your head up, stay positive, and keep pushing forward—your next opportunity could be just around the corner. And when that opportunity comes, you’ll be ready to seize it with both hands, armed with the resilience and experience you’ve gained along the way.