How to Get Over the Hurt of a Job Rejection

Estimated reading time: 4 mins

It’s never easy to hear that you haven’t been successful in your job application. Whether it is after an interview or a response to a speculative email, the hurt of being rejected can take some time to get over. It can be difficult to put yourself back out there again, but with the right approach, it is possible to get passed the hurt and move on with your career.

In this article, I will outline how you can get over the hurt of a job rejection and give some practical advice for getting back on track.

Acceptance and Reflection

The first step in getting over any job rejection is acceptance. It may not feel good at all when you don’t get offered the job that you were hoping for, but it’s important to acknowledge what has happened and accept it as part of your journey. This doesn’t mean that you have to like what has happened – just that you need to understand why it did happen and begin reflecting on what could have been done differently or better.

Once you have accepted what has happened, then it’s time to reflect on why things went wrong. Was there something about your experience or CV which didn’t match up with what they were looking for? Was there something more that could have been done during the interview process? Whilst these questions are difficult ones to answer honestly, they are necessary if you want to be able accurately identify areas where improvement can be made before applying again elsewhere.

Take Time Out

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Once reflection has taken place it is important not to dwell too long on this setback and instead make sure that taking time out for yourself becomes top priority. It might seem counter-intuitive at first but taking a break from the stresses of life (including job hunting) can often help clear our minds and reset our focus so we can tackle things from a different perspective once rested up. Whether this means taking some well deserved holiday or simply having an evening off from applications each week – making sure that there is space for relaxation in your life will help keep your motivation levels high throughout your search process.

Redirect Your Energy

If however taking time out isn’t enough then another useful approach is redirecting your energy into other activities outside of work such as hobbies or exercise programs which will help distract from any feelings of disappointment brought about by unsuccessful applications. These activities also provide great opportunities develop skills relevant towards future applications such as teamwork through sports clubs or leadership capabilities through volunteering opportunities – both invaluable traits employers look favourably upon when assessing potential candidates!

Talk To Others

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Lastly one important thing many people forget when trying to cope with a job rejection is reaching out to those around them who may be able offer support and guidance – whether this be friends/family or professional organisations, such as careers advisors, who are experienced in helping others through similar situations before! Talking openly about how we feel is often one of the best ways to address issues head-on, rather than sweeping them under the rug until they become too big to ignore – so don’t be afraid to seek advice because chances are someone else has gone through the same situation before!

Get Back Out There Again

Getting over any kind of set back can take time – especially when it comes to big decisions such as changing jobs – but eventually once all the steps outlined above have been followed diligently, then its finally time to start thinking positively again. Nobody ever said changing jobs was easy, but with right attitude, anything worth achieving usually takes perseverance and dedication – both of which must come hand-in-hand in order to succeed and ultimately reach your desired outcome, even after experiencing rejections the along way!


Getting over any kind of rejection isn’t easy especially when dealing with sensitive subject such as careers. However, understanding where mistakes were made addressing these accordingly should always remain priority no matter how hard seems at times! Taking time out refocusing energies other pursuits talking openly with those around us also helps alleviate pressure and improve our mental wellbeing. This also allows more clarity of decision making processes, so don’t forget to factor these into any equation too, whilst recovering from setbacks experienced previously! Ultimately, though, remember perseverance and dedication, combined together, almost always lead towards success, so stay positive and you’ll find that new opportunities will arise soon enough, once healing the process is complete, properly dealt with, and moving forward. Good luck!

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