Handling job rejection: Strategies for job seekers

In a perfect world we’d all get the roles we apply for and never have to deal with job rejection. However, it’s a simple fact of life that at some point as a job seeker, you’ll have to navigate the emotions and setbacks that come with a rejected job application. 

If you’re new to job seeking, you might not know how to deal with job interview rejection. You might be wondering why you can’t get a job and trying to figure out where you’re going wrong. In this article, we cover how to deal with rejection from a job, so you can continue your job search with confidence and a positive mindset. 

Understanding job rejection

The first step of how to deal with job rejection is understanding how and why it happens in the first place. It’s often not just a case of not having the right skill set or experience – there are many different factors at play, and not all of them are within your control. 

Different forms of job rejection

Job rejection can come in multiple forms. For example, in the current job market, where a high volume of online applications are the norm, many hiring companies don’t have the resources to respond to every applicant. Not getting a response for a job application is considered an indirect form of rejection. 

You may also encounter a more direct form of rejected job application when you submit your cover letter and resumé and receive a message from the hiring company saying that you won’t be selected for an interview. In other cases, you might get a job interview rejection where you’ve progress to the interview stage but are later informed that the hirer has gone with a different candidate. 

Common reasons for job rejection

After being rejected, it’s natural to wonder, why am I not getting a job? There are many potential reasons. One of the most common reasons is simply the level of competition for some jobs. Depending on the role and industry, there may be hundreds of applicants and only one of them can get the job. If your resumé doesn’t stand out to the hiring manager, you won’t get a callback – that’s why it’s important to get your resumé right.

In other cases, a job rejection could be due to someone else having more skills, experience or qualifications. You might be qualified, but lack the specific knowledge or experience of another candidate. Company culture also plays a big part in who will be successful in their job application. A hiring manager will often choose someone who seems like a good cultural fit over someone with the same skills and experience who might not be as good a match. Much of the time it comes down to the personal opinion of the hiring manager. 

Another reason you might be rejected for a role is if there is an internal candidate – someone who already works in the organisation. The hiring company may have a policy to advertise all vacant positions externally, even if there are people in the company who are a good fit for the job. 

Emotional resilience

Job rejection is disappointing and knowing how to deal with it requires emotional resilience. Emotional resilience is an important personal quality to develop, especially when you’re doing something – like job seeking – with a high rate of failure.

Emotional resilience is all about being able to bounce back from tough situations with a positive attitude. It’s about working through the negative emotions that job rejection brings and trying to see the positives. It’s natural to feel deflated after multiple job rejections, but there are coping mechanisms you can use to overcome negativity and move on with confidence. 

Seeking support from friends and family is one way of coping with job rejection. You may also have counselling services available to use. Speak to a mentor or someone in your industry who can provide encouragement and share their own experiences as a job seeker. Taking a break from job seeking is also a good strategy. Step away from the job boards for a few days to spend time on self-care or being social, and come back to your search with fresh energy. 

Self-assessment and improvement

One productive way to cope with a rejected job application is to see your ‘failure’ as an opportunity to practice and improve. Think about what you could tweak or refine about your resumé, cover letter or interview style for your next job applications. 

Start with self-reflection. Consider your skills, strengths, weaknesses, experiences and think about how you can improve on them. You may be able to ask a hiring manager the specific reason why your application was rejected, in which case you know exactly what you can work on. You can also dedicate time to doing an online course or getting a certificate to enhance your technical skills. 

While you’re job seeking, you may also want to fine-tune your interview technique, practising how to answer the more common interview questions at home. Take time to research interview tips from hiring managers for even more help on acing your interview. 

Tailoring your approach

Getting a rejected job application for roles you’re qualified for is a sign that you may need to change up your resumé. You should be tailoring your cover letter and resumé for every job you go for, so that the most relevant information is easy for the hiring manager to see at a glance. 

What does it mean to tailor your resumé? It means customise it to the criteria in the job ad. Rather than using broad phrases or vague skills in your resumé, use the same words and phrases they use in the job description. If the organisation uses application tracking software (ATS), having keywords in your resumé will help shortlist it. 

When writing your cover letter, address it to the hiring manager. Research the company you’re applying to and find out more about their values and work culture, and factor these things into your letter. The better you fit into their company culture, the more likely it is you’ll be called for an interview (and get the job).

Overcoming common obstacles

Some common obstacles to overcome after a job rejection include demotivation, self-doubt and lack of confidence. You may start to doubt if you’ve chosen the right career path or if you have any skills or qualifications that employers want. It’s easy to lose motivation and to start second-guessing yourself and your abilities. If you’ve been job seeking for a while, rejections can start to affect your sense of self-worth.  

However, it’s important to remember that job rejections are common and happen to practically anyone who has applied for a job – even highly skilled and experienced people. The key is to try and remain open-minded, try to see the positives and learn from each experience. 

Leveraging networking

Many jobs are filled before they even have a chance to be advertised. In most cases, an organisation would rather employ someone referred to a position than have to advertise to the public and start the lengthy process of hiring external talent.

The wider your professional network, the greater your chance of hearing about jobs before they become vacant. If you don’t have a professional network, consider attending networking or industry events, or joining webinars. Build a professional network online, through social media and industry forums. It’s also likely that fellow graduates have contacts that could be relevant to you – reach out and make as many professional acquaintances as you can, for your best chance of hearing about job opportunities. 

Exploring alternative opportunities

If you’ve had many job rejections in one field or line of work, you may decide to explore an alternative opportunity, or widen your search into related areas. There’s no rule that you have to get into your desired industry straight away, and that you can’t work on a casual or freelance basis until the right full-time opportunity comes around. 

Temporary and contract positions are sometimes a good solution if you need to upskill or get more experience for a full-time role. A ‘side hustle’ can also provide valuable experience and shows that you have entrepreneurial skills and self-motivation. 

Staying motivated and persistent

Overcoming a rejected job application or job interview rejection requires motivation and persistence. One way to stay positive is to celebrate any small victories, like getting an interview or making a new industry contact. 

To make sure you don’t lose momentum in your job search, it’s also a good idea to set yourself SMART goals. That could be submitting a certain number of applications each week or spending a certain amount of time on learning a new skill. It could be reading a motivational book or speaking with a mentor. A to-do list can help keep you motivated each day, especially if the items are small and achievable. 

Seeking professional help

It’s worth noting that you don’t need to deal with job rejection alone. There are career counsellors and coaches who can guide you in the right direction and help you overcome issues with motivation and self-doubt. You could also seek writing or graphic design help with your resumé and cover letter, especially if you think these are areas where you could improve. It’s also likely that your college or university provides job resources and career guidance to job seekers. 

Maintaining a positive mindset

It can be tough to stay positive when you’re faced with job rejection. Keeping a positive mindset is easier said than done, but it’s the only way you can move forward from rejection and continue with your job search. The key is to find a way of staying positive that works for you. That could be waking up early to exercise, daily journaling, calling on friends for reassurance, speaking to a counsellor, working on your skills, or completely taking a break from your job search. 

If you’re dealing with job rejection, it’s important to remember that you’re not alone. The vast majority of people in the workforce have been rejected for jobs – it doesn’t mean that they, or you, are not good enough or don’t have the right skills.

Job rejection can happen for many reasons: lack of cultural fit, too much competition, internal referrals, even the hiring manager’s personal preferences. Regardless of the reason, the best thing to do after a job rejection is to keep moving. Stay open-minded, learn from experience and keep on trying until you get the job you want.