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  • Writer's pictureAmy Smith

How to Deal with Job Rejection?

The process of finding a job and attending interviews can be stressful and daunting for many. It is particularly difficult if you are worrying about your financial situation. The process can be time and energy consuming. Receiving a job rejection can be disappointing and discouraging, but it's important to remember that it's a natural part of the job search process. Here are some tips to help you deal with job rejection:


1. Give yourself time to process: It's okay to feel disappointed or upset. Take some time to acknowledge your feelings and allow yourself to grieve the loss of the opportunity.

2. Don't take it personally: Remember that a job rejection doesn't define you as a person or as a professional. There are many factors that go into a hiring decision, and sometimes it just comes down to fit or timing.

3. Ask for feedback: If possible, reach out to the hiring manager or recruiter and ask for feedback on why you weren't selected. This can help you improve your skills or approach in future job searches and interviews.

4. Address Negative Self-Talk: Notice how you are speaking to yourself. Identify any thoughts that are particularly negative, unhelpful and inaccurate. These only serve to make you feel even worse emotionally and do not encourage you to draw a line and take that next step forward again. Try to replace these your negative self-talk with more balanced and accurate thoughts. Remind yourself of your good qualities to help gain a more balanced view of yourself.

5. Keep a positive attitude: Don't let one rejection bring you down. Lots of people face this situation, try not to place too high expectations of yourself. Stay positive and focused on your job search goals. Remember that every rejection brings you one step closer to finding the right job.

6. Keep learning and growing: Use the experience to learn more about yourself and your strengths and weaknesses. Consider taking courses or workshops to improve your skills or expand your knowledge.

7. Keep networking: Keep in touch with people you met during the interview process, including the hiring manager or recruiter. They may have other job opportunities or know someone who does.

8. Self-Care: It can be a tough experience so commit time to self-care by engaging in relaxing and enjoyable activities.

9. Seek Support: You may need some time to yourself but also ensure you speak to loved ones about the experience and how you are feeling.


Remember that job rejection is a common experience that almost everyone goes through at some point. The key is to keep a positive attitude, learn from the experience, and stay focused on your goals.


If you are struggling to deal with job rejection and you would like to consider therapy to gain some support, please email me at contact@hertstherapypractice.com or kindly complete the webform.



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