How to deal with rejection in the job search

To start, don’t take rejection too personally. You never know why a company chooses one candidate over another. It often comes down to something totally random and is nearly always out of your control. At the end of the day, there were likely hundreds of applicants competing for a single opening. The math just isn’t in your favor. Rejection is always hard, but remember that you’re still qualified, talented, and hard working even if a company decided to hire someone else. 

The next thing you should do is take a step back. Have coffee with a friend, go out to a movie, bake something, watch TV, find something to help you step away from the all-encompassing nature of the job search for a day. Remember that even when it’s painful to lose out on an opportunity you were excited about, at the end of the day, it is just one job and there will be others like it. You have to take time to take care of yourself, you can’t pour from an empty cup. Don't funnel the negative emotions from a rejection into other parts of your job search.

After that, write a thank you note. Send a genuine, specific thank you note. A good thank you will get you very far in the job search (and in life). The thank you note is important for a few reasons. First, a thank you note is a good way to reiterate your interest in the company and the opportunity, in case the candidate they chose doesn't work out or a similar opportunity arises in the future. A thank you note also leaves the interviewers with a good impression of you, remember that these people are in your industry and can unlock opportunities for you both at their company and elsewhere. Research has also shown that expressing gratitude has also been proven to be good for our mental health, boosting self-esteem, improving satisfaction of daily life and reducing symptoms of anxiety, something everyone needs during a hard job search. Read our detailed how-to guide on sending a thank you note here.

Next, take rejection as an opportunity to grow. Feel free to email your interviewers and ask for feedback. Be aware that companies are often wary of providing feedback due to concerns over liability, but it doesn’t hurt to ask. It shows that you’re coachable and you might just get some useful feedback you can consider for your next interviews. Even without direct feedback from interviewers, you can reflect on the experience and find ways to grow for your next interview.

Put yourself in the interviewers shoes and ask yourself these questions: 

• Did you remember to follow up after each interview?
• Do you feel like you represented your professional experience well?
• Do you feel like you represented your personality and working style well?
• Did you come off as well-researched and well-prepared?
• Did you ask questions at the end of each interview?
• Did you tell the interviewer why you were excited about this opportunity and their company?

Lastly, move forward. This is easier said than done, but it is better not to dwell too much on rejections and instead focus your energy on new opportunities. There can be a sense of urgency in the job search process, especially if you’re unhappy in your current role or unemployed. Keep yourself moving forward by seeking out new opportunities and finding new ways to expand your resume. Take classes, network, expand your skill set, keep your eye on the big picture. If you're job searching right now and looking for more advice on writing a resume, interviewing, networking, and more, check out our full list of job search advice here.