There are some ways of thinking and talking to yourself that are helpful…and others that are not. Here’s how to turn down the volume on negative self-talk.
How to respond when you didn’t get the job. Learn how to move forward and capture this opportunity to grow professionally.
Job Rejection: We Got you. How to Cope, Respond, and Rebound
By Vicki Lind, M.S., and Andi Bean, and edited by Dan Hahn, M.S.
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As the days creep by without a response following a stellar interview performance—or without a call for a job interview altogether—your sense of hope begins to sag.
Then, you get the email that you’ve been dreading: You didn’t get the job. Guh.
It’s exciting when you find a new job opportunity that seems like a perfect fit. You feel energized and hopeful at the possibility of landing your dream job. You put considerable effort into tailoring your resume and cover letter to the position requirements to prove your candidacy. So, you navigate through all the hoops of the hiring process and send in all those materials. And you wait.. and wait.
We’ve all been there. It’s particularly painful to receive a rejection email when you were expecting an offer, or at least a next step. BUT, being able to rebound is key to your sanity and success. We’ve got you, and we’re here to remind you that you’re valuable and strong, even though you may be feeling a little vulnerable at the moment.
There are many reasons someone else got this job. It could be political, as there may have been an internal applicant who had better relationships with the work team. Or, someone else’s skills, expertise, and abilities were a better fit to the role. Also, maybe you actually were the best candidate, but you couldn’t get the hiring manager to see why. That’s their loss, and your opportunity to get better at showing off your strengths. It is only a matter of time before you find the employer and role that are the perfect fit for you.
Nonetheless, you’re naturally disappointed about this decision. Keeping the faith can be difficult in times like these. However, there are many healthy and realistic ways to cope, recover, and rebound from this situation. That crappy feeling you have right now, as hard as it may be to see in the moment, actually reflects an opportunity to grow, leave a positive impression, and strengthen yourself as a candidate for future job openings. Really. It does. We got you.
Home → Helpful Articles → Self-Care → Job Rejection: We Got you. How to Cope, Recover, and Rebound
Here are a few more articles to help you stay grounded while you’re in a career transition:
- Building Faith, Nature, and Mindfulness into Your Job Search
- Reduce Negative Self-Talk
- How to Avoid These 10 Common Job Search Mistakes
If you’re feeling overwhelmed, we’re here to support you at every step of your career search. Just click the button to get in touch.
Handling and bouncing back from job rejection
In the wake of rejection, it’s important to give yourself permission to feel anything that you’re feeling. This experience can surface a number of emotions—including unpleasant ones—but giving yourself the opportunity to acknowledge and sit with them is the first important step in handling disappointment and building resilience in the job search process.
It’s alright to take a break from job searching and spend a few days on the couch or in the woods. Embrace the comfort of the familiar, whether a favorite TV show, a good book, or a delicious meal. Enjoy the company of family and friends. If these activities don’t re-energize you, consider starting a rigorous exercise regimen or watching an inspiring movie in which the hero overcomes serious odds.
If none of these suggestions help, it may be time to get in touch with a professional. This person may be a career coach or a resume writer who knows the secrets to getting through automated job application systems and the interview process. Also, it’s natural to feel anxious when putting your best professional self out there. If lassitude or anxiety set in and block you from forward momentum, you may consider working with a therapist to strengthen your coping skills and reinvigorate your job search.
How to best respond to the rejection notice through email
Your first instinct may be to delete the disappointing note and move on. While this is an acceptable option, going this route is a missed opportunity for your professional development and networking with a potential future employer.
Rather, it is best to follow up with a professional response to the job rejection letter. Doing so can turn rejection into an advantage by leaving a positive impression on the hiring manager or recruiter, with the possibility of bringing you to the top of their list if another opportunity opens up. It can also provide you with tactical feedback to strengthen your candidacy and interview performance for similar opportunities moving forward.
Respond promptly. Thank the hiring manager or recruiter for their time, note that you are disappointed you weren’t chosen, and encourage them to keep you in consideration for future opportunities. If you feel comfortable doing so, politely request feedback to improve your performance and help you stand out from other job applicants. When done right, rejection can be a unique chance to request constructive input from a potential employer.
An example on how to respond to a job rejection email:
Dear [NAME],
Thank you for letting me know. While I’m disappointed that I wasn’t selected for this position, I’m very grateful for the opportunity. I hope that you will keep me in mind for future openings.
Additionally, if you have a spare moment, I’d be interested in hearing your thoughts on how I can strengthen myself as a candidate for similar opportunities moving forward. Thank you in advance for any feedback.
Best,
[NAME]
Turning job rejection into an advantage
Constructive advice is rarely easy to hear, but it’s essential for both your professional and personal growth. If you asked for feedback from your point of contact and they offered suggestions, take them seriously. Honestly evaluate your performance and skillset with their feedback in mind, then develop a game plan to apply those learnings to your job search.
For instance, maybe you need more succinct examples at your fingertips to demonstrate your capabilities. Consider the questions that were asked during the interview. What was the intention behind each question, and what accomplishments can you point to during the next interview that best address it?
Or perhaps you weren’t selected to interview for your dream job because you need a little more experience in the industry. Would it help to more closely analyze position requirements to ensure your skillset matches the first four or five minimum qualifications for job seekers? Could you raise your hand for new opportunities in your current role to gain the experience required to secure that new job title?
It will require some courage and self-awareness. But moving past disappointment to find the advantage in rejection will serve you well, helping to build up your self-esteem and resiliency in the process.
Final thoughts on coping and rebounding from job rejection
So, you didn’t get the job. This likely wasn’t the outcome you expected; it certainly was the last thing you wanted. However, there are a number of ways to turn this into an opportunity for growth. By following the steps outlined here, you can better position yourself for success with your next job opportunity.
You may even bookmark this article to have on hand whenever you need reassuring words, an extra boost of motivation, or constructive next steps for your job search.
Also, remember you aren’t in this alone. We offer career advice to help you process disappointment, re-energize your job search, and improve your professional presentation.
If you need additional support, reach out to us. We can help you get your career mojo back.
Key takeaways
- Rejection by a future employer is not rejection of you as a valuable human being; you will find the employer and role that are the perfect fit for you.
- Give yourself permission to acknowledge and sit with your emotions, then seek activities that can help you recharge.
- Respond promptly to the rejection email with gratitude, and make the most of this opportunity to obtain constructive feedback.
- Honestly evaluate your areas for improvement, then develop a game plan to apply those learnings to your job search.
- Don’t hesitate to enlist a professional to help you cope, recover, and rebound
Related articles you might be interested in:
Building Faith, Nature, and Mindfulness into Your Job Search
Faith, nature, and mindfulness can benefit your job search: discern your calling, celebrate your gifts, and accept the uncertainties in the process.
How to Avoid These 10 Common Job Search Mistakes
How to avoid these 10 common job search mistakes and preserve your energy for the long haul of looking for a new role or career.
