Handling Rejection

It’s highly likely that you’ll face a few rejections at different stages before you land the job you’re aiming for. While it's natural to feel disappointed, each rejection brings you closer to the right opportunity. There’s always something to be learned from the experience, whether it’s reflecting on your performance, fine-tuning your approach, or doing things differently next time.

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Rejection, frustration, and setbacks are a normal part of the job hunt – but they don’t define your worth.

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Don’t Take It Personally

There are many reasons why you might be unsuccessful, and they aren’t all within your control. The role may have been filled internally, or the sheer volume of applications may mean not everyone gets a fair review. You also don’t know the qualifications or circumstances of other candidates. For instance, someone with significant experience might be stepping down for personal reasons, and competing with their experience might be difficult.

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Of course, it’s possible that you weren’t the right fit for the role, or lacked some of the required skills. However, this doesn’t mean you’re not good enough – often external factors are at play. Sometimes, weaker candidates perform well in interviews, while strong candidates may struggle with nerves or fail to 'sell' themselves effectively. Don’t assume rejection reflects on your abilities alone.

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Reflection

It’s common to replay perceived mistakes in your head after being rejected. However, this kind of reflection isn’t always helpful. There are often many reasons why you didn’t get the job that have nothing to do with your performance.

Ask yourself:

• What went well in the application or interview process?

• What could have been improved?

• How will I enhance my performance next time?

Break down your performance and reflect on aspects like content, structure, and delivery. What questions did you find challenging? Could you have done more research or preparation?

Many candidates assume that no news is bad news. While it’s not usually advisable to chase recruiters, if you need clarification and there’s no indication of the process timeline, it’s okay to politely enquire about timescales or ask if they need any further information.

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Resilience

Every setback is an opportunity to build resilience and become stronger. Resilience is an essential skill, and it’s something we develop by overcoming challenges. You can’t learn and grow without negotiating some hurdles along the way. Although we all strive for success, failure and rejection can be difficult to accept and may even deter us from trying again. It’s important to recognise that setbacks are part of the journey.

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Focus on how to improve your skills rather than dwelling on shortfalls. This isn’t about ignoring obstacles or pretending everything is fine; it’s about taking proactive steps to improve.

Be mindful of your internal responses to rejection. For every negative assumption, try to think of two alternative possibilities. For instance, rather than assuming, “I must have performed poorly in the interview,” consider that the competition could have been exceptionally strong, with several candidates possessing qualifications that perfectly matched the role. Alternatively, it’s possible that the hiring manager had someone in mind for the position from within the company who was already familiar with their processes and culture.

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Moving Forward

Recognise when you’re being too self-critical and consciously build yourself back up. Write down positives about your application or interview performance and plan your next steps for future success.

Confidence comes from understanding your strengths, weaknesses, and the value you bring to a company. Self-doubt or impostor syndrome is common, not only during the job search but also throughout your career.

• Cultivate and leverage your strengths

• Identify and improve upon your shortcomings

• Reflect on your previous accomplishments.

• Challenge yourself to step outside your comfort zone.​

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Procrastination is often a response to fear – fear of failure, the unknown, or being rejected. Recognise when you’re putting things off, understand the reason behind it, and reflect on how important the action is. Be kind to yourself while remaining dedicated to your objectives.

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It's entirely normal for your motivation to vary during the job search process. You will experience both high and low days, and negative self-talk can hinder your progress. Don’t let it dishearten you. Take small, manageable steps and remind yourself of the initial goals and priorities that set you on this path. Reflecting on these can reignite your drive and help you stay focused on your long-term aim.