Job Search and Career Rejection: 8 Ways to Cope and Rebound

Job interviews and career progression are both difficult and nerve-racking experiences. The stress is now growing as the Covid-19 pandemic continues with no signs of stopping. Over 60 million Americans have filed for jobless benefits, and millions more are underemployed or have exhausted their benefits, falling outside the government’s official data coverage. So you’re now up against stiff opposition.

You will face rejection during your job search, and it is getting worse now. Because companies are concerned about what will happen in the future, it’s difficult to stand out at work, especially when everyone is fighting to keep their jobs or get a better one.

It’s especially difficult to deal with rejection when you’re concerned about your financial situation, such as how you’ll pay your bills, rent, or mortgage. It’s nearly impossible to stay positive after submitting dozens of résumés and completing lengthy, annoying, and glitchy applications every day without hearing back. It’s devastating when you think you did exceptionally well in an interview and haven’t heard back after several weeks. It’s difficult to get through the day if you’re stuck in the same role at work and no one is giving you a chance.

Here are some strategies for dealing with and recovering from rejection.

1) It isn’t simply occurring to you.

Take solace in the fact that everyone else is going through the same thing. We’re all in it together. Yes, there will be some people who appear to be getting all the breaks, but these are the exceptions. Take solace in the fact that you are not alone in your feelings of fear, stress, and depression. Everyone gets rejected for a coveted role, loses a lucrative promotion to an office rival, or is ghosted after a great series of interviews at some point in their career.

2. Perhaps it was never meant to be, which leads us to the second possibility.

Once in a while, you get lucky and find yourself in the right place at the right time. It’s possible that your failure to advance in the interview process or receive a raise or large bonus has nothing to do with you. It could be because of a variety of other factors. The job could have been put on hold, or the company could have taken a different path. It’s possible that the job was offered to an internal candidate. The nephew of the senior vice president was promoted.

3. Reevaluate your strategy.

If you keep striking out, it’s time to do some reflection. Do you apply for jobs that are outside of your core competencies? What kind of impression do your online profiles give others? How was your demeanor in the interview or at work?

It’s easy to become bitter, resentful, and angry after being beaten down. These undesirable characteristics may manifest and alienate people. If a manager detects that you are dissatisfied and blame others for everything that has happened in the past, they will not extend you an offer or give you more responsibilities. They will believe that there are many other smart, capable, and level-headed people with positive attitudes available in this job market.

4. Tweak the plan.

If you continue to fail, discuss your presentation style with trusted friends and mentors. Request an honest evaluation, constructive criticism, and feedback from them. Listen carefully to what they have to say and make the necessary changes to your approach.

You should also take a step back and evaluate other factors. Examine your résumé, LinkedIn profile, networking strategy, and social media presence. People make snap decisions when they see these things. Make certain that you are presenting yourself in the best possible light.

Practice your elevator pitch until you believe it is flawless. Consider all of the possible questions and practice your responses.

5) Keep your expectations in check.

Prior to the pandemic, your goal might have been to find work within one to three months. You also desired a specific title and compensation. That is reasonable in a strong job market. You must modify your definition of success today. Finding a new job is difficult and time-consuming.

Concentrate on and celebrate your victories along the way. When you hear from a company, it makes you happy. When you get an interview, give yourself a pat on the back. Get pumped for a second round. Do not forget that the deck is stacked against you. So, if the offer does not materialize, you will not be crushed.

6. Create and maintain a list of your best attributes.

Rejection can undermine your self-esteem and cause you to doubt your abilities. You might begin to ruminate on all of the bad breaks that have hurt you in the past. If left unchecked, self-doubt can lead to a slippery slope of second-guessing any decision you make.

Replace the negative feedback loop with a list of all of your outstanding qualities and achievements. When a negative thought arises, replace it with a memory of a time when you triumphed over adversity. Repeat in your mind all of your accomplishments, big and small. It will serve as a reminder that you have previously succeeded and that you can triumph against all odds in the future.

7. Motivational mantras are beneficial.

Self-talk yourself into a positive mindset. Make a list of positive affirmations and play them on repeat to help you overcome the obstacles and hurdles in your path.

“This is just a minor setback; I’ll find another job!”

“A rejection letter will not make me feel any less valuable as a person.”

“I have a lot to contribute, as I am both intelligent and talented.”

“I’m determined not to give up and see this through to the end”

8 ) Keep your chin up and toughen up.

You’ll need this to get through the day-to-day challenges. Take care of yourself on all levels: mentally, emotionally, physically, and spiritually.

Don’t wallow in self-pity or engage in destructive behaviours such as binge drinking, overeating, excessive television viewing, drug use, or social isolation. Stop obsessing over your situation and press the pause button. Find some hobbies to keep you occupied. Participate in activities that you excel at to boost your confidence. To improve your mood, go for a walk in the park, start a workout routine, listen to thoughtful and encouraging podcasts, and read books or stories about uber-successful people who overcame failure and rejection.

It’s difficult to deal with rejection. This will be a never-ending battle. Focusing on staying strong, reminding yourself of all your good qualities, reevaluating your approach, adopting positive mantras, taking a break, and changing your idea of success will help you deal with and get over the feelings that come with being rejected.

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