You didn’t get the job you hoped for with all your heart and might. Bugger. 

We’ve all been there before – applying for the aspirational and the mundane roles and either never hearing back, or hearing a steady stream of cold, “Thanks, but no thanks.” Job hunting is one of the more stressful life experiences, especially when it’s our first professional role, or our first role after experiencing a redundancy or return from a long career break. 

But don’t let all those frowns get you down. And don’t let the opportunity for feedback go to waste. 

Here’s how to manage your response and mindset after experiencing rejections to stay on top during your job search. 

Ask for feedback 

Feedback is a gift. If you’re consistently receiving rejections for roles you think you’re a great fit for, it’s wise to ask for feedback and get a feel for why. Granted, most recruiters won’t provide personalised feedback on a job application, but you could phrase your request around what made the successful candidate stand out. Use this information to review your resume and cover letter and identify any gaps in how you present your core skills, traits, metrics, and certifications. 

If you’ve been interviewed, you will usually receive more detailed feedback. Pay attention to the positives and negatives here, so you know what you’re doing well (to keep doing well!) and what’s holding you back, so you can improve next time. 

Keeping a list of positive feedback also helps you manage your mindset when you’re feeling defeated by the process. Refer to your list when you need a pick me up. 

Self-reflect 

Being rejected for a role you love sucks. But making time for self-reflection can help you realise that: 

1. You’re not the only one who applied and didn’t succeed! 
2. If feedback was mostly positive, it’s likely the role wasn’t a right fit for you (saving you the heartache and overwhelm and ‘how the hell do I get out of here?’ regret. 
3. There’s a lesson to be learned from your experience that will help you improve your chance of success next time. 

Reflect on the job description and your application and the feedback provided. What can you do differently next time? Having a plan and looking at the job search as a learning and growth exercise can help maintain a positive outlook. 

Review your job search strategy 

As part of your reflections, you may discover that you’ve been approaching the application process the wrong way (or, not in the best value way). For example, you have a generic cover letter and resume that you send to one and all, and based on recruiter feedback, you learn that tailoring each application to each role and employer is better. 

Perhaps you’re using keywords in your job search that don’t align with your career goals. For example, you keep looking for consulting roles, but realise that, actually, you’re more motivated by work-life balance these days. 

Reflect on your career and life goals and refine your job search strategy so it aligns. 

Prioritise self-care 

If you’re in the thick of applications and rejections, it’s only natural for your mindset to slip into the negative and take your energy with it. Prioritising self-care means taking a step back when you need, spending time in nature, being pampered, or just spending quiet time away from job boards reading a book. Whatever emotion you’re feeling along the way is a perfectly natural, perfectly human response. Sit with it, acknowledge it, and release it. 

You may also benefit from reconnecting with your network, so you can nurture existing relationships, get the down low on what’s going on in the industry, and enjoy some value-adding time out. 

To conclude… rejections suck. 

Job hunting is hard for everyone. Rejections are hard for everyone. But when you can focus your mindset on the learning and growth opportunity, you put yourself in a better position to keep moving forward. 

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