7 ways to bounce back from job rejection
Use rejection to your advantage and land that dream job
No matter how resilient you are, hearing ‘no’ over and over can be tough to hear when you’re on your job search. But no matter what stage of the application process you’re in, learning to cope with the emotional rollercoaster than accompanies rejection is essential in achieving success.
We recently caught up with Sarah Robinson, a Careers Consultant and Executive Coach, to find out more about what you can do to use rejection to your advantage in order to stay motivated, make your applications stronger and improve your employability;
Don’t take it personally
It’s all too easy to take job rejection as a personal attack, but it's crucial you don’t get caught in that trap of negativity and start blaming yourself — it will do nothing but impact your future job search or even lead to a total loss of motivation.
It's highly likely that you may have performed really well but there were other factors at play. Turn it around and begin to identify what is in and outside of your control and focus on how you can influence your own preparedness and performance.
Stay positive
Sustaining a positive mental attitude is an important part of dealing with job rejection — be aware of the language you use and the messages you tell yourself.
If you don’t keep your attitude in check, your applications will be fueled with negativity.
Use your energy productively and maintain a strong outlook by treating yourself to rewarding behaviours. Connect with friends, maintain personal interests that fulfill your life outside work, and make sure you get some fresh air and exercise — it can be a great way to clear your head.
Ask for feedback and use it
Rejection alone is not feedback. If you’re unsure why you were turned down, then it’s always worth asking the recruiters for feedback.
Although not all companies will provide it, particularly if it’s an early application stage, asking for constructive feedback is still worth a shot.
If you do get feedback, consider how you can use it to enhance your chances in the future. If you can’t, then spend some time asking yourself what went well, what didn’t, and why.
Re-focus
Consider how effective your job search is, or isn’t. Are you applying for jobs that are a strong match for your qualifications and experience? If not, then you may be better off focussing your time on building your experiences which allow you to transition into the role or sector of your choice.
Constantly asking yourself ‘what could I be doing differently’ could yield better results.
There are always different strategies to be explored to help your job search get back on track. Talking through your options with a Careers Adviser can be a really useful starting point.
Focus on your strengths
There will always be areas where each of us can improve, but remember that you bring your own unique strengths, passions and values to the table.
By focussing on these, you’ll find a renewed sense of optimism and momentum that you need in order to find the job that’s right for you.
Ask yourself, what are your strengths; what are you good at and what gives you energy?
Create a list of your strengths and key contributions you’ve made to previous workplaces.
Keep learning and developing
It’s not a good idea to spend all your time and energy on job seeking.
Find ways to keep your skills sharpened and your experience up-to-date.
Spend time volunteering (even remotely) and you’ll feel better about yourself whilst building your CV and valuable contacts for your job search. You could also explore thousands of free courses on LinkedIn Learning, listen to some webinars/podcasts, or connect with friends or groups that share similar interests and goals.
Tap into expert guidance
A great way for you to bounce back from rejection is to be proactive and take action.
Your career service will offer a wealth of opportunities, online resources, and one-to-one advice which will help you prepare and get career ready.
Here at Careers Network, we can provide valuable guidance on how to adapt your approach, as well as offer tailored application feedback and practice interviews to help build up your confidence. Visit our site or get in touch at careersenquiries@contacts.bham.ac.uk.
