5 Steps to Take After Being Rejected for a Job

Getting rejected for a job can be incredibly disheartening, especially after spending hours preparing and attending multiple rounds of interviews. It can leave you feeling deflated and angry and even cause you to question your worth and abilities.

However, remember you are not alone. Every job seeker experiences rejection at some point during their career search. Instead of dwelling on disappointment, it is important to channel your energy into constructive actions.

These five essential steps will help you come back stronger after a painful job rejection and move one step closer to landing your dream job.

1. Process Your Feelings

First of all, it's natural – and even healthy – to feel disappointed in response to signs you didn’t get the job. Sit with your emotions, talk them through with someone you trust, or journal out your feelings. Suppressing frustration or sadness can lead to lingering negativity that might hinder your progress. 

After taking time to process, it's important not to get stuck in negative emotions. Make a commitment to move forward with a positive mindset.

2. Reframe the Job Rejection 

A job rejection can feel painful because of what we make it mean about ourselves. You might start asking yourself questions like:

• Was I not good enough? 
• Do I not have the right skills? 
• Are others better than me? 
• Did I say the wrong thing in the interview? 

Instead, try reframing negatives from a new perspective. 

The fact that you got an interview means you already stood out over other candidates. The fact that you found a role you liked the look of is proof that there are good roles out there. Finally, the fact that you came so close means it's only a matter of time before you land a role. So keep going!

3. Send Thanks and Ask for Feedback 

While it might be tempting to move on and forget about the experience, gathering feedback can provide invaluable insights into where you can improve.

Reach out to the interviewer or recruiter to thank them for their time, and ask if they are able to offer any feedback or points of improvement. This will help them remember you as a professional candidate, fostering a positive relationship for any future opportunities. 

If you are wondering how to ask why you didn’t get the job, remember this tip: Keep it short, polite, and friendly. You might say something like, "Could you kindly provide insight into why I wasn't selected for the position? I'd appreciate any feedback to help me improve going forward."

Pro tip: Recruiters and employers are often very busy and may not offer detailed feedback to candidates. If they don't provide a specific reason, one HR professional suggests checking out the person they hired on LinkedIn to understand the successful candidate profile. 

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4. Learn From Your Mistakes 

Understanding where you fell short can help you modify your application and interview approach. Look back over past rejections and reflect on the following:

• Were you a good fit for the company or role?
• Did you match the qualifications required for the role? 
• Did you give clear examples of your skills in the interview?
• Did you research the company thoroughly? 

Look out for any patterns or recurring themes. You might also consider any mindset factors that may have influenced your performance, such as lack of preparation or self-doubt.

5. Create a Plan for Next Time 

After identifying any specific areas for improvement, it's time to create a plan of action. This is the key to transforming rejection into your superpower.

Create actionable and achievable goals to work on any shortcomings. These goals might look like improving specific skills, expanding your professional network, or honing your application and interview process. 

Next, map out any proactive actions you'll take to achieve these goals, like enrolling in relevant certifications to enhance your skills, attending events, or digging into online resources to improve your resume and interview technique.

Onwards and Upwards in Your Job Search

Perseverance and a positive attitude are key to success in your job hunt. Despite the setbacks and challenges you may have faced, remember that every rejection is an opportunity for learning and growth. 

Keep abreast of the current opportunities and keep applying to jobs that are relevant to your interests and skills. The hiring landscape is constantly changing, so make sure you read up on the latest advice to present your application in the best way possible. 

Finally, trust that the right opportunity is waiting for you just around the corner. Explore curated and verified openings in our database and get even more expert job search tips in our Resource Center.

Disclaimer: This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider.