Time to Read: 4 min

How to Handle Job Rejection Summary:

• Rejection stinks.
• Redirecting your mindset towards job rejection goes a long way.
• We explore three questions to ask yourself to help guide you in how to handle job rejection.

You finished the interview and a couple days later, you receive notice that you did not get the job. Rejection and failure are a part of the process, and without them, there is no chance to grow. After all, outside of your comfort zone is where you grow the most.

However, we cannot deny that rejection stinks.

In this article, we acknowledge the emotional journey that is job rejection and how to bounce back as well as dive into some tangible advice to apply if you find yourself in this boat.

Top 3 Mantras for Job Rejection:

• I am not alone.
• It is OK to not be OK.
• This was not the opportunity for me.

How to Handle Job Rejection:

Bouncing back from job rejection is hard, especially if you set your sights on that one job. It takes true mental energy to keep up with the job search and move onto finding your next opportunity. Below are three questions to ask yourself and think about as you sit with your job rejection.

1. Are you interested in why you were not chosen for the job? It might help to gain some feedback. It is completely fair to ask for feedback, whether you are responding to a job rejection email or reaching back out to the company/your interviewer. This is a chance to find comfort in the uncomfortable. It is uncomfortable to open yourself up to critical feedback, but you can also find comfort in knowing the why.  The sheer act of following up and being open to critical feedback is a huge step. Critical feedback is an opportunity for growth.
2. What are your strengths? Focus on what you do well and where your strengths lie. Psychologically, humans are hardwired to amplify the negative. According to Verywell Mind, there is a term for this – the negativity bias. This is the human tendency to not only register negative stimuli more readily but also dwell on these events. So, as you are learning you did not get the job as well as the reasons why, redirect your mind to the positives, the strengths and skills. Focusing on your strengths and skills keeps your goals in check and at the forefront.
3. Was this your dream job? If you are the type of job seeker to apply, apply, apply, chances are this was one of a few interviews within your process. Therefore, maybe you were not married to the idea of the job, but still thought you were fit enough to apply. As we mentioned above, rejection sucks, nonetheless. Reevaluate your thoughts around the job, and it may turn out that, when really thinking about it, it is OK you were not chosen. On the other hand, if you had high hopes of getting the job, asking yourself the two questions above will really bode well and prepare you to move on in your job search.

A Refresher List on How to Prep for an Interview:

• Review the company.
• Test out the product or service as a customer if you can.
• Review the job description.
• Understand your strengths and weaknesses.
• Set a reminder to write a thank you email within 24 hours of the interview.

Bonus Advice on Handling Job Rejection

Enlist the help of a recruiter to aid in your job search. There still might be job rejection, however, having a Recruiter in your corner will surely lessen the blow, and you can work with someone on improving for the next opportunity. Recruiters make the job search and interview process feel less lonely. Additionally, there is a good chance a Recruiter would have additional opportunities ready for you to explore.