Coping with job rejection: finding strength and moving forward

Mindfulness became a lifeline for me during my job search. Simple practices like deep breathing and meditation provided a much-needed respite from the constant churn of negative thoughts and helped me to stay grounded. Apps like Headspace and Calm offer guided meditations that can be incredibly helpful for managing stress and anxiety.

After receiving a rejection email, I often felt so overwhelmed that I would end up crying for hours, unable to shake the feelings of despair. Going for a run or a brisk walk helped me to clear my head and release some of that pent-up frustration. Even just standing outside, feeling the sun on my face and the breeze on my skin, helped to calm my mind.

Talking to friends and family about my experiences was incredibly therapeutic. I feared that I was letting my family down, that they would be disappointed in me for not having a job. But actually I was fortunate to have loved ones I could cry to and vent to without fear of judgement, disapproval, or disappointment. They listened to me with compassion and reassured me that my worth was not defined by my employment status. Sharing your feelings can lighten your emotional burden and offer you new perspectives that you might not have considered.

One of the most transformative steps I took was learning to reframe rejection. Over time, I began to see rejection as a learning opportunity rather than a personal failure. Each job rejection provides valuable feedback, even if it’s not explicitly given. After each rejection, I started to reflect on what I could learn from the experience:

• Did I need to improve my resume?
• Were there areas where I could strengthen my interview skills?

This process of reflection helped me to identify areas for improvement and gave me a sense of control over my job search.

Resilience is about learning to bounce back from setbacks and keep going despite the difficulties. There were many times when I felt like giving up, convinced that I would never find the right job. But cultivating resilience helped me see rejection not as the end of the road, but as a stepping stone toward my ultimate goal. Remind yourself that rejection is a normal part of the job search process, and that each rejection brings you one step closer to the right opportunity.

After a rejection, take some time to reflect on the experience:

• What went well?
• What could you have done differently?

I started to keep a journal where I would write down my reflections after each interview. This helped me to identify patterns and areas for improvement. When possible, ask the employer for feedback. Constructive criticism can provide you with valuable insights that can help you improve for future applications.

Use the feedback you receive to improve your CV and cover letter. Tailor your application materials to each job, highlighting the skills and experiences that are most relevant. I found that customising my CV for each position significantly increased my chances of getting interviews. It’s a time-consuming process, but it’s worth the effort.

Networking played a crucial role in my job search success. I attended psychology-based events hosted by my university, joined relevant online groups, and connected with professionals in my field, like my research professors and lecturers. While the pandemic had made it challenging to meet people in person, it did mean I could attend virtual networking events and educate myself on using online platforms like LinkedIn.

Don’t underestimate the power of a strong professional network, especially if you’re the first in your family to step into that field. It can lead to job opportunities that are not advertised publicly and can provide you with valuable insights and support throughout your job search.

Maintaining a positive outlook can be challenging, especially when you’re dealing with repeated rejection. But it’s important to stay focused on your long-term goals and remind yourself of your strengths and achievements. It took me months of applications and interviews before I finally landed my current job, but staying positive and persistent made all the difference.