Rejection during the job search process is usually unavoidable, but it doesn’t have to send you into a spiral. Rebounding after rejection is one of the top ways to keep your job search moving in the right direction. This article will cover processing job rejection and the steps you can take to stay motivated and strengthen your job search.
Most people who have undergone a job search are familiar with the disheartening email: “We received a large number of applicants for this role, and after careful consideration, we regret to inform you that we will not be moving forward with your application. We sincerely thank you for taking the time to apply with us, and we wish you well in your job
search.” Sometimes, a candidate never receives a response from the employer at all, even if they made it to the interview phase.
It is important to understand that some level of rejection is a normal part of the job search process. Candidates often compete with hundreds of applicants for one position, and there are various reasons why a candidate may not receive the job offer, many of which have nothing to do with being a “bad” applicant:
Most of us do not have a family member or close friend in a position to help us bypass a job search, so we must face job search challenges and grow from them. Although you may not be the right fit for a specific role or company, that does not mean there isn’t another job for which you are the perfect fit. This experience never feels great, but with perspective and practice, you can decrease the power of its emotional blow.
Although not receiving a job offer can cause feelings of frustration or anger, it is very important not to burn any bridges. There is never an upside to writing a bitter response to the employer via email or social media, like LinkedIn. If they read it, they will only feel more justified that they did not hire you—don’t give them the satisfaction. Vent to friends, family, or a personal journal if you need to lash out about the situation, but do not tarnish your professional reputation with written evidence of a sour attitude.
“If you have nothing nice to say, then say nothing at all” can be an acceptable approach, especially if you never met the hiring team. The farther you make it in the process, the more unprofessional silence can appear. If you want to apply to the company again later, a polite email can leave a positive impression. However, if you receive an automated rejection email that comes from a mass server, there is less incentive for you to invest in that personal touch.
A short and polite response is standard and often the best choice. This lets the team know you saw their decision and that you can react to disappointment with poise. Keep it classy and uncontroversial. Feel free to borrow this phrasing: “Thank you for letting me know your decision and for the opportunity to [interview/apply]. I am disappointed not to move forward but wish you well in your search.”
If you met the hiring team during an interview, and especially if you hope to apply to that company again in the future, a slightly longer, more personalized reply might stand out positively. Sometimes, when a company learns that a finalist still wants to work for them, even after rejection, they may place them on a contact list for future openings. However, if the hiring team indicated that you are not a match for the company overall, opt for the brief version of the polite reply rather than the extended version. For the longer reply, you could say something like: “Thank you for letting me know your decision and for the opportunity to interview. I greatly enjoyed our conversation about [insert 1-2 references about things they discussed with you during the interview]. I am disappointed not to move forward for the [Job Title] position but would like to emphasize my interest in future openings with [organization name].”
After spending countless hours submitting your job application materials, rejection can feel jarring. It is normal to feel sad, angry, anxious, frustrated, and doubtful, especially if you felt qualified for a role or knew you could do a good job. Questions like “Am I not good enough?” or “Did I not answer the questions to their liking?” can linger over you like a dark cloud.
Understand that your feelings are valid, and make space for them. This is a great time to reach out to your support network (friends, family, coaches, mentors, etc.), as they can provide a source of compassion and comfort. They may also be able to offer tangible advice on what you did well and what you might want to consider in your next application.
Apply Lessons Learned to New Applications
A valuable step in re-evaluating your job search after a rejection is to assess the roles you have been applying for and to see how well your skills and experience align with the employer’s requirements. Take your time looking through the job description to ensure you understand all the requirements. To learn more about reviewing job descriptions, read our article Decoding Job Descriptions: Support for Autistic Job Seekers.
Here are a few questions to ask yourself to make this assessment productive:
Another way to gain valuable information on improving your job-searching skills is by asking for feedback from the hiring team. If you hear back from a recruiter or hiring manager that you
did not receive the job, try sending a message thanking them for their time, and ask if they can offer any helpful reflections or tips for future applications. It is important to note that a request for feedback does not guarantee that you’ll receive any, but there is only something to gain in asking as long as you do it politely. For example, you could say, “Thank you for getting back to me with a hiring decision. I greatly appreciated the opportunity to learn more about your company and would love to be considered for any future job openings that may become available. If you have a moment to spare, I would be interested in hearing any feedback you have regarding my application and interview, as it will be valuable in my job search. Thank you again for your time and consideration.”
Once you reflect on your past job applications and identify areas for improvement, update your materials as needed, and submit a new job application to a different company. A rejection can make you want to close your computer and procrastinate on new applications, but as soon as you have more possibilities in progress, your previous disappointment will feel smaller.
You are your most important asset. Below are some tips for sustaining your determination during the ups and downs of the job search.
It is tempting to view rejection as a fully negative experience, but allowing for some nuance in your feelings can help you gain perspective. The job you did not get might have been a poor fit for you. The person who got the job might be unhappy within weeks of starting, so you’d be fortunate to have avoided it. Know that you are not alone, and many individuals experience rejection in the job search. Reframing your experiences can make you a stronger and more viable candidate, and the stages of a job search are an important part of a prospective employee’s professional development. Crafting a strong resume and cover letter teaches you how to tell your professional story. Interviews challenge you to balance a mix of prepared ideas and on-the-spot thinking. The whole process requires you to practice organization and careful decision-making, and rejection inspires humility and resilience.
Our strengths are our guiding compass and knowledge of our strengths can sharpen self-awareness and understanding. Revisit your strengths after a rejection. When we are faced with rejection, it is easy to lose sight of all we have to offer, but remembering your unique skills and abilities is crucial for maintaining perspective and building confidence.
After each interview, take the time to reflect on your performance. Find a quiet spot, put pen to paper, and ask yourself: What did you do well? Which questions were challenging? How can you incorporate this into your preparation for the next interview? By adopting an objective stance, you can separate your interview skills from your sense of self, make the most of each experience, and reduce sensitivity to rejection.
Remember, your worth does not reside in the success or failure of any interview. Your worth is inherent, and vocational identity is just one small part of who you are. Engage with your support system and let them remind you of your value beyond professional achievements.
Connect with nature, disconnect from social media, and spend time on a favorite hobby or with a pet. Protecting your mental health is essential during a rigorous job search, so find activities that rejuvenate and inspire you.
Interviewing is a numbers game. Each “no” brings you closer to a “yes.” You only need one yes to shape the course of your job search and career for years to come. Trust that what’s meant to be yours will be yours.
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