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Last updated on 2024年9月30日

What strategies can help you deal with the emotional impact of job rejection?

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Facing job rejection can be a tough emotional experience. You've invested time and effort into applications, interviews, and perhaps even envisioned your future with the company. But when the news comes that you haven't been selected, it can feel like a personal blow. It's important to remember that job rejection is a common part of career development, and developing strategies to handle these emotions can help you move forward more resiliently. This article will outline practical steps to manage the disappointment and maintain a positive outlook as you continue your job search.

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Acknowledge your emotions:

Allow yourself to feel and process disappointment without self-judgment. This helps release stress and prepares you emotionally for future opportunities.### *Reflect for improvement:Objectively review what went well and identify areas for growth. This constructive reflection turns rejection into a learning experience, enhancing future applications.

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1 Acknowledge Feelings

It's natural to feel a mix of emotions after being turned down for a job. Allow yourself to acknowledge feelings of disappointment, frustration, or even sadness without self-judgment. Suppressing these emotions can lead to increased stress and may hinder your ability to progress in your job search. By recognizing and accepting your feelings, you create space to process them and eventually let them go. This is a crucial step towards resilience and readiness for new opportunities.

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Reeta Dabydoyal PCDAA

Career Coach | Career Development | Outplacement | Workplace Stress | Career Transition | Leadership Coach | Neuroscience| Mindset Coach|
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A rejection is not about you, do not take personally. There might be many reasons that contributed for not securing the offer. Here's what you can do: Change your perception and use it as a stepping stone to win your next role. Acknowledge and accept your feelings Shift your mindset. Seek feedback and work on your areas of development Realign with your goals and bounce back in sourcing a role that fits. Change your story as I consistently see many candidates carrying the anger and frustrations that can sabotage their next interview Engage a career coach that help you overcome your roadblocks

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Caroline Stainkamph

Senior Leader | Transformation & Change Management | Delivery Lead | Portfolio & Program Management | People & Culture | Strategy | Technology
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In my recent experience, acknowledging feelings has been critical to help let them go. Naming them, giving yourself time and space to feel them, talking about them to your close circle of confidants has all been helpful. Being tired, frustrated and stressed only compounds the emotions, so also make sure you are taking time out to rest and recharge.

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2 Seek Support

Lean on your support network during this time. Friends, family, or professional mentors can offer valuable perspectives and remind you of your worth beyond a job offer. They can provide encouragement, share their own experiences with rejection, and help you see this setback as a normal part of any successful career path. Remember, everyone faces rejection at some point; it's how you handle it that defines your journey.

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3 Reflect Objectively

Take a step back and reflect on the experience objectively. Consider what you did well during the application process and what could be improved for next time. This reflection isn't about dwelling on the rejection but about learning from it to enhance your future applications. Constructive self-reflection can transform a negative experience into an opportunity for professional growth.

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Nabeel Chaudhry

Career-Defining Coach with a blueprint to the Dream Job! | Job Search Catalyst | Interview-Acing Mindset | Get the Phone Ringin' with Recruiter's Choice Resume | Bullseye Networking (Ebook) - Farewell to Ghosting..
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A rejection upon a job application shouldn't be taken to heart, coz if companies do hold a bias against a certain group of applicants, they aren't doing justice to their vacancy. You clearly dodged the bullet while getting rejected by an organization that practices partiality. That's enough motivation to buck oneself up. Objectively, employers are on the hunt for a candidate with an academic and professional background that aligns well with their expectations — checks almost all the boxes. Your job here should be to bridge the gap with what you can offer in terms of your overall career contributions and how you articulate value virtually, textually, and verbally.

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Warren Frehse

The Career Strategist for Professionals | Author | Mentor | People Development | Multi-Sector Industry Expertise | MAPS | PCDAA
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Getting a job rejection may not be about how well you presented yourself through your applications or interviewing. In many cases, an employer may have to pull the job due to last-minute budgetary constraints, or they may have a surplus employee who can fill the role. So never take a rejection personally. It may have nothing to do with you, and more about the internal workings of the employer.

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4 Maintain Routine

Keep up with your daily routines and self-care practices. Staying active, eating well, and getting enough sleep are all crucial for maintaining a positive mindset. A structured routine can provide a sense of normalcy and control amidst the uncertainty of job searching. Additionally, continuing to engage in activities you enjoy can boost your mood and keep you motivated.

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Beka Kimberley

Careers Consultant at University of Cambridge at Careers Service, University of Cambridge
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I always recommend ring-fencing time to work on different things. Perhaps a couple of hours looking through vacancy sites, followed by a break doing something different (hobbies, social activities,eating and sleeping well etc), then a couple more hours spent e.g. researching an employer, another break- which might be a whole day or more- then starting or refining an application. It helps the whole thing feel a bit more manageable and productive. Swapping tasks can give you a clearer feeling that things are moving forward, despite a rejection. Otherwise it's easy to get stuck scrolling through endless job adverts or making multiple minor changes to an application that might already be 'good enough.'

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5 Set New Goals

Use the rejection as a catalyst to set new professional goals. Perhaps there's a skill you could develop further or a networking event you could attend to expand your connections. Setting achievable goals gives you a sense of purpose and direction, which can be especially helpful when bouncing back from a setback. It's all about looking forward and creating new opportunities for yourself.

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6 Stay Positive

Cultivate a positive outlook by reminding yourself that rejection is not a reflection of your abilities or worth. Every job application is a learning experience, and each rejection brings you closer to the right opportunity. Maintain a growth mindset, stay open to new possibilities, and trust that perseverance will lead to success. Your career is a journey with many paths—keep moving forward with confidence and optimism.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What strategies can help you deal with the emotional impact of job rejection?

1

2

3

4

5

6

7

1 Acknowledge Feelings

2 Seek Support

3 Reflect Objectively

4 Maintain Routine

5 Set New Goals

6 Stay Positive

7 Here’s what else to consider

Career Development

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What strategies can help you deal with the emotional impact of job rejection?

1

2

3

4

5

6

7

1 Acknowledge Feelings

2 Seek Support

3 Reflect Objectively

4 Maintain Routine

5 Set New Goals

6 Stay Positive

7 Here’s what else to consider

Career Development

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感谢您的反馈

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