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  • Matt Spencer

How to deal with job rejection

How to deal with job rejection

You’ve been for an interview, sat for the personality test, agreed to a series of background checks and reference checks, discussed salary expectations; only to receive a call telling you that you did not get the job. What now?  


  1. Accept the reality of the job rejection. This point cannot be stressed enough! It is absolutely vital that you understand that job rejection is definitely going to happen to you. Repeatedly. And throughout our lifetime. Accept it, learn to manage the sadness that comes with it and then move on.

  2. You’re not alone.Every day, countless other professionals are receiving a job rejection news. Just ask a colleague, friend or family member and you will hear about some interesting stories of their job rejection frustrations.

  3. Know your worth. It’s important to note that the job interview is NOT a measure of your professional worth. There are many factors that the interviewer will take into account (many of which are beyond your control), such as company culture you’re your experience in the field, your qualifications, and of course, other candidates also vying for the same role.

  4. Focus on your strengths and don’t dwell on past “failures.When faced with job rejection, we tend to blame ourselves and start dwelling on past failures instead of focusing on what’s actually important – our strengths.

  1. Ask yourself the relevant If you want to learn from the experience then you need to understand how to grow from this experience. Ask yourself questions like:

  2. What could you have done differently?

  3. What did you learn from the interviewing process?

  4. Could you have handled yourself differently? If so, then how?

  5. Ask for Feedback:In general, companies do not provide you with a reason for rejecting your profile however there is no harm in politely asking them even if you don’t like the answer. If you are using a Recruiter, then politely ask the Recruiter for feedback and how to (if at all) change your approach for the next job interview.

  6. Address the issues. Once you receive feedback on why you didn’t get a job offer, then start thinking of ways to improve and grow, to be ready for the next interview. The most common reason for being turned down is a lack of technical knowledge. Bruch up on your technical skills or complete the qualification you need, to be considered for the job you want.

  7. Mock interviews. Ask a trusted colleague or a friend to do a mock interview in order to practice before your next interview and ask them to provide constructive criticism.

  8. Don’t be shy about your accomplishments: Do you always downplay your accomplishments? If your answer is “yes”, then you need to stop that right now! Rather, do the following… Make a top 3 list of your greatest accomplishments and contributions. It could be about how your landed a big account, how you improved and /or implemented a system. Be prepared to regale your next interviewer with any 1 or all of the 3 achievements.

[Source: Quality Coaching]

Ready to implement the above?

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To conclude, rejection of any kind weighs heavily on us because we tend to focus more on negative events than positive ones; which is why we tend to feel very disheartened when we receive that “we regret to inform you…” job rejection news.

The fact is you are not going to land every job that you interview for. Nobody does. The sooner you accept that job rejection is part of the job application process, the better equipped you will be to move on.

Don’t take life so seriously. 😉

I hope you found the article useful. Let me know your thoughts in the comments below.

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