Dealing with Job Rejections - Moving forward after a setback

Richard Jenkins

Director - Exclusive Technology & Digital Recruitment
July 16, 2024

At some point we all get rejected in our careers.

It’s nothing to be ashamed of, sometimes there are other people who are better suited, more qualified or just did a better job at interviewing than you.

However there are times it can feel like we are hitting our heads against a brick wall, ouch. Multiple rejections in a short time frame, especially when the pressure might be on, can hit hard.

Let’s face it, being told “no” never feels good. But here's the thing: rejections don’t have to be the end of the road. In fact, they can be a stepping stone to your next big opportunity. This article is all about handling job rejections positively and turning those setbacks into opportunities.

First things first, let’s acknowledge the emotional impact of job rejections. They sting. They make you question yourself. But it’s crucial to understand that resilience is your best friend during any job search process. Easier said than done, but with perspective & a little humour it can be done.

Understanding Rejection

As a recruiter I get rejected a lot, to be honest after 10 plus years of multiple ‘No’s’ a day it barely registers. However I can understand if you are not used to rejection daily and are looking for a job right now, that doesn’t help you at all.

But, I think its useful to sometimes add perspective and look at some of the most common reasons you are likely being rejected:

• Lack of required experience
• Cultural misfit
• Overqualified (I wrote an article on this, check below)
• Budget constraints / Salary demands
• Your poor interviewing skills

Understanding these most likely reasons helps you see exactly what you can and cannot control. For instance, you can’t change a company’s budget to meet your demands, but you can improve your interview techniques.

So before you do anything, understanding the reason & putting into a simple box of ‘I can control that’ OR ‘I cannot control that’ gives you a huge psychological boost.

Immediate Steps After a Rejection

When that dreaded rejection email lands in your inbox, take a moment. Sit back & process your emotions, whether you need to have a quick cry, rant to a friend, take the dog for a walk or hit the gym do anything to avoid impulsive actions.

I get it & I have seen it done, people react in the moment and fire off an angry email that probably feels good in the moment but could ruin future opportunities. Instead, take some time to yourself and when you are ready respond in a gracious manner.

Here is the big BUT though.

Always Request Feedback

The very best businesses will give you detailed, honest feedback as to why you have been unsuccessful in advance of you requesting it. If you are reading this as a hiring manager, please take 5 minutes to write constructive feedback (especially if you have interviewed a candidate).

Any business that interviews you and does not provide feedback I would put into the ‘Why the hell would I want to work there anyway’ box. (This is where the humour needs to come in).

Chances are you have dodged a serious bullet there.

Put them on your ‘Avoid’ list!

See you later, you missed out!

However if a business has not actively provided feedback you still need to ask as the prompt could lead to you getting some.

Feedback can be a game-changer. Something like, “I appreciate the chance to interview. Could you provide any feedback to help me improve for future opportunities?” Not everyone will respond, but those who do can offer invaluable advice.

Or something a little more interesting like, “I know you value candidate experience in an interview process, can you provide some constructive feedback so I can improve moving forward?

If you struggle to get a response, maybe message HR, with a ‘I interviewed on X and received a rejection email. One of the reasons I applied to your business was because of how seriously you take a candidates experience in the process. I have not received any feedback as to why I was unsuccessful, can you please provide me with some constructive feedback’.

I reckon that might get a response!

Businesses often talk a big game about these things so hold them accountable.

Reflecting on Your Approach – the things you can control

With feedback you can start to really make big changes.

Once you start putting things into ‘I can control’ this box, its very easy to see if your strategy or approach is correct. Don’t worry about the things you can’t control but really hone in on the controllable.

Take time to analyse your job search strategy.

Are you applying to the right roles?

Is your CV effectively showcasing your skills?

Do you suck at interviews?

Are you doing effective research?

Are your demands out of kilt with the market?

Get serious, be honest with yourself and make the change.

All of the above can be improved, identify where you are going wrong and reach out for help, do extra reading, take a course & practice interviews with your loved ones.

Everyone gets rejected

Remember everyone gets rejected, you are not alone. Take inspiration that well-known individuals like Walt Disney was fired from a newspaper after his editor thought he lacked imagination!

Start to appreciate the No’s as they are moving you forward to a Yes.

Don’t sit still

Rejection is really hard when you start to sit still.

When you stop looking at the reasons and embracing feedback you will get stuck. Keep updating your strategy, keep on top of what you can control. Forget about the things you cannot control.

Struggling?

Reach out to your network for support and advice. Sometimes, a fresh perspective can shed light on what you might be missing.

Talk to friends, family, mentors, past colleagues and don’t suffer alone.

Letting the rejections pile up, not taking action and then retreating into your shell will only make things work.

Talk to the people around you that want you to succeed. Sometimes a cup of tea with a biscuit (or 5) and a chat can be the difference in how to approach things moving forward.

To conclude

Handling job rejections is about maintaining a positive outlook and using each “no” as a stepping stone to your next “yes.” By understanding the reasons behind rejections, seeking feedback, refining your approach, and staying resilient, you will turn setbacks into opportunities.

Stay connected with your support group, keep chatting and always try and find the positive! If you can have a laugh too it can help, those businesses that turned you down don’t know what they are missing!

Good luck and keep your chin up.



Best

Richard