Handling rejections
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Rejections may be discouraging, demotivating, and an unpleasant experience for job seekers but how we react to setbacks reveals much about our personalities and might determine our future success. In this post, we’ll discuss how to deal with rejections as a job seeker, complete with advice, methods, and real-world examples to help you come back even stronger than before.

Embrace the growth mindset

Developing a development attitude is essential for dealing with setbacks. Rejections shouldn’t be seen as setbacks but rather as lessons from which you may learn and better yourself. Realize that being turned down does not indicate a lack of value or potential. If you adopt a development mentality, you’ll be able to keep your spirits up and your drive high as you look for work.

For instance, if you were rejected for a position you wanted, you may use that setback as a learning opportunity. Make yourself a more attractive candidate for future openings by using the feedback given during that interview process as a springboard for skills development and formal education.

Reframe rejections as redirected paths

There are better options out there that we wouldn’t have examined if we hadn’t been rejected. Reframe rejections as opportunities to find a better fit in another position or company, rather than something to dwell on negatively. Think of each setback as a stepping stone to your eventual achievement and have faith that a greater opportunity is just around the corner.

If you aren’t accepted into your ideal firm, you can be motivated to go elsewhere where you might find a more suitable position with more opportunities for advancement and a more positive work environment.

Seek feedback and learn

Make use of the opportunity presented by the denial to inquire about the reasons behind the decision. You may learn a lot about how to refine your talents and approach through constructive criticism. Contact the organization and ask respectfully for an explanation of the denial. This not only makes a good impression but also shows that you are ready to learn and develop.

Let’s say, for the sake of argument, that you were informed that you lacked experience in a certain field. Make use of this data to guide your pursuit of suitable employment, volunteer, or independent study experiences. You may then re-apply and show the company your growth and hard work when you reapply from the feedback you were initially given, below we have supplied a template email to help you seek further feedback.



Thank you for letting me know of the decision. As someone who is focused on self-improvement, I was hoping that you could share with me what I did well in the interview process and what I should have done differently this would allow me to develop further and be able to present my candidacy in the future. If possible, it would be helpful to arrange a call to discuss this, otherwise, I am happy to converse by email if it is easier for you. 

Thanks very much, I appreciate it.




Maintain a Support System

It’s important to have a solid support system in place, especially when dealing with the emotional fallout of rejection. Get advice from sympathetic individuals, this could be friends, family or a trusted mentor. Use them as a shoulder to cry on and include them in your successes and lessons.

Discuss your job search strategies with a trusted advisor who has been there. They are a great resource for advice, advice on handling rejection, and industry knowledge. We here at Hire STEM Women provide coaching and support to individuals and can help you develop further, get in touch with a member of our team to discuss how to best handle your job concerns.

Take Time for Self-Care

The emotional and mental toll of repeated rejection is real. Self-care and a good work-life balance are of utmost importance. Spend time with loved ones, get regular exercise, focus your attention on positive thoughts, and participate in things that offer you delight. Taking care of yourself will give you more strength and drive to persevere in your job quest.

After rejection, take a day off. Hiking, reading, or your hobby may recharge you. Self-care is necessary, not optional.


Learning how to gently respond to negative feedback is a crucial life skill. Job search rejections may be overcome by adopting a growth attitude, reframing them, obtaining feedback, establishing a support system, and engaging in self-care practices. Keep in mind that every setback is a chance to learn and pivot towards a more suitable route.

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