How to deal with interview rejection in your job search

It’s exciting looking for a new job, but the process can also be very disappointing. The fact that most job seekers have to deal with interview rejection at some point in their search doesn’t make it any easier when it happens to you.  

Making it to the interview stage is an achievement in itself, but this win tends to be overshadowed if you aren’t the shortlisted candidate. In this guide, we explore ways to cope with interview rejection and methods for dealing with job rejection in general. 

Remain positive

It’s easier said than done – especially if you feel the interview went well but you were rejected anyway. Nevertheless, staying positive is essential when you’re dealing with job rejection. The vast majority of job seekers struggle with negative emotions when dealing with job rejection, so if you’re feeling down, you’re not alone. 

There’s no easy way to stay positive when you’ve been rejected from a job. But unfortunately it could harm your job search if you don’t make the effort to change your mindset. By trying to adopt a positive attitude, you can turn negative experiences into opportunities to learn and improve. 

One way to stay positive is to remember that only one person can get the job. Many more people are rejected than can be placed in a single role. Even the most successful and competent people are rejected from jobs. There are multiple reasons why you could have been rejected after an interview, and none of them are a reflection of you personally. 

Instead of seeing an interview rejection as a personal failure, see it as a stepping stone to a better opportunity. You now have the chance to get a job you’re more suited to at an organisation that sees the value in you. It’s also an opportunity for you to use what you learned in your past interview(s) to help you ace the next one. 

Send a thank-you email

The first step in how to deal with rejection from a job is to send a thank-you email to the recruiter or hiring manager. You might not feel much gratitude at the time, but sending a thank-you email shows your maturity and professionalism. It’s an exercise that can also help you genuinely feel thankful to have been considered for the role. 

Sending a thank-you email after an interview rejection is a thoughtful gesture that can go a long way. It demonstrates resilience and strength of character to the hiring manager, and that you’re the type of person worth keeping on record for any future job opportunities.

There’s no need to go overboard in your thank-you message. Keep it concise, thanking the recruiter for their time and for the opportunity to speak with them, and wishing them well for the future.

Don’t take it personally

Another crucial step in handling job rejection is not to take it personally. The hiring manager likely doesn’t know you very well, so interview rejection is rarely ever based on personality – and sometimes it’s not even based on skills and experience.

As the idiom goes: it’s not personal, it’s business. The hiring manager may have had another candidate who was slightly more qualified or someone who seemed like a better cultural fit for their team. They may have chosen someone more junior, with lower salary requirements. 

Reasons why you may not have been successful

When you’re coping with the fact that an interview went well but you got rejected regardless, it’s important to remember that there are countless reasons for interview rejection that are out of your control. Some common reasons may include:

• You didn’t meet all the criteria
• You fulfilled the criteria, but someone had slightly more relevant experience or qualifications
• There was high competition for the job, with many overqualified applicants
• Another candidate had better rapport with the interviewer
• Another candidate was a better cultural fit
• The organisation filled the role internally
• The role was retracted and not offered to anyone

These are just some of the possible reasons why you didn’t get the job. There are many other valid explanations, which is why it’s important not to take it personally or overthink it. 

Ask for feedback

To deal with rejection from a job in a positive and productive way, one of the best things you can do is try to learn from the rejection. This can help you improve if you need to, so you’ll be in an even better position when your next interview opportunity comes along.

Aside from your own personal reflection on how the interview went, you can ask for feedback from the recruiter when you send your thank-you email. They might not have a specific answer, but may be able to provide a short explanation as to why you weren’t selected. This can help you identify any skill or experience gaps you might not be aware of – or something else recruiters are looking for in your industry that isn’t listed on the job ad. 

When drafting your thank-you note, here are some ways you can ask:

• Would you mind sharing why I wasn’t successful?
• May I ask for some feedback about the interview?
• I’m wondering if there’s a specific reason I wasn’t chosen to move to the next round?
• Do you have any insights for me regarding my interview or my experience?

Sometimes employers and recruiters might not answer – they may be too busy to reply or it may be their company’s policy not to respond to unsuccessful applicants. If they do get back to you, thank them again for the insights and ask them to keep you on file if a more suitable opportunity arises. 

Building resilience

Resilience is an essential trait to have, in work and in life. Building resilience will help you handle job rejection and any other setback or challenge that comes your way. Resilience is all about being able to take difficult situations in your stride, bouncing back from rejection, and trying not to be too negatively affected by failure. 

Don’t worry if you feel you’re not resilient enough, as it’s something that you can work on and build up over time. Here are some ways you can build resilience:

• Focus on your strengths
• Work on your self-esteem
• Lean on a support system 
• Build a professional network
• Reach out for help
• Develop coping strategies
• Manage stress
• Embrace change
• Develop a growth mindset  

Prepare for future opportunities

It’s possible that you’ll experience more than one interview rejection in your job search. It’s important to see them as necessary steps to a better opportunity. Use your various job interview experiences to refine your job interview skills and tweak your responses. Reflect on these experiences and any feedback you receive as you prepare for the next interview. 

Preparing for future interviews also means staying up to date with changes in your industry. Make sure your skills are relevant and that you have the latest qualifications for the roles you’re applying for. If you’re not working, you can use the downtime between jobs to upskill or take a course.  

Dealing with job rejection is never easy and keeping a positive attitude takes conscious effort. As you search for a new job, remember that interview rejection isn’t personal and that the vast majority of applicants will be rejected from a job. 

It’s important to see interview rejection as a sign that the job wasn’t right for you. Finding the right job is a matter of resilience and perseverance – all you can do is stay optimistic and keep applying.