Handle Rejection in a Job Search
Eighteen easy tips to handle rejection in a job search, so you stay hopeful and keep moving.
A no is not the end. Learn and keep going.
26 tips that really help
These ideas come from What Color Is Your Parachute? (Richard Bolles), Designing Your Life (Bill Burnett and Dave Evans), The 2-Hour Job Search (Steve Dalton), and everyday practice. Pick one tip and try it today.
Why rejection hurts
You care, so a no stings. It is normal and does not mean you are not good enough.
Be gentle.
Allow yourself to feel it
Give yourself a short time to be sad. Feelings pass faster when you accept them.
Feel it.
Remember it is about fit
Many hires are about timing, budget or small fit. It is rarely about your value.
Reframe it.
Reply with thanks
Thank them for their time. A kind answer leaves doors open.
Say thanks.
Ask for feedback
Politely ask if they can share one tip. Some will help.
Ask kindly.
Write the lesson
Note one thing you learned from each rejection. Learning turns pain into progress.
Write one.
Talk to a friend
Share your feelings with someone kind. Talking lightens the load.
Call a friend.
Move your body
A walk lowers stress and clears your mind. Do it daily.
Walk daily.
Script: thanks reply
Thank you for letting me know, I appreciate the opportunity. Say it kindly.
Use it.
Script: feedback ask
If you have a moment, could you share one tip for improving? Say it politely.
Use it.
Script: self talk
One no does not define me, and I will keep going. Say it firmly.
Use it.
Mistake: taking it as proof you are not good
It is not proof, so stay kind to yourself.
Be kind.
Mistake: stopping all applications
Pausing too long loses momentum, so take a short rest.
Rest briefly.
Troubleshoot: when you feel hopeless
Talk to someone you trust and consider a counsellor. You are not alone.
Reach out.
Troubleshoot: when rejections pile up
Review your CV and approach with a friend. Adjust.
Review it.
Drill: write a rejection plan
Write three things you will do after a no.
Write three.
Drill: celebrate one small win
Notice and celebrate one small step each week.
Celebrate.
Name the feeling
Say, I feel disappointed. Naming feelings reduces their power.
Name it.
Look at what you can control
You cannot control the decision, but you can control your next step.
List controls.
Example: the comeback
After ten rejections, Mia changed her CV and got an interview on the next try.
Review your CV.
Example: the kind reply
Jo thanked a recruiter after a no. Months later the recruiter called with a better role.
Reply kindly.
Mistake: taking it as a judgment on your worth
Your worth is not a job offer. Be kind to yourself.
Remind yourself.
Troubleshoot: when you feel numb
Take two days off from searching and rest.
Rest two days.
Drill: write three kind sentences to yourself
Write three sentences you would tell a friend.
Write three.
Share your search story with one trusted person
Talking about your feelings with a trusted friend lowers stress and reminds you that you are not alone.
Call a friend.
Update your CV after each rejection with one improvement
Small changes after each no keep you moving and show you that every step can improve your chances.
Make one change.
Easy things to say
When you are stuck, pick one of these. They work in many networking and career moments.
“I will take a breath first.”
“It is not about my worth.”
“What can I learn?”
“Thank you for the chance.”
“On to the next one.”
“I keep going.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Feel it
Breathe
Reply kindly
Ask for feedback
Learn
Rest
Try again
Further reading
- What Color Is Your Parachute? (Richard Bolles)
- Designing Your Life (Bill Burnett and Dave Evans)
- The 2-Hour Job Search (Steve Dalton)
The tips above are written in our own words and are general guidance. The books are suggestions for further reading.
