How To Respond To A Job Rejection In A Way That Benefits You
Job rejection can be one of the worst experiences to go through in your professional life. Typically, job rejections happen after a lengthy hiring process where you may have sacrificed time and energy to attend interviews, patiently waited for a decision, and spent time imagining yourself in a new role. When you hear the phrase, "Sorry, we have chosen another candidate," it can be difficult not to feel the world crashing down around you. However, there can be beneficial ways to respond to a job rejection. Try to remain professional, ask questions, network, learn from the experience, and seek professional assistance. If you’re having a hard time getting over the rejection, consider speaking with a licensed therapist in person or online.
What you should do when responding to a job rejection
If you have had the unpleasant experience of receiving a job rejection, keep in mind the following list of actions that may benefit you. Not only may they help you overcome the pain of not being selected this time around, but they can also help you better prepare for your next round of interviews.
Remain professional
Ask questions
If you have an opportunity to speak directly to the individual who interviewed you, you might ask if they have a few moments to provide feedback for the future. Some interviewers may be comfortable answering straightforward questions, such as, "Can you please elaborate on why another candidate was better suited for the position?"
You might also ask what you could do differently to improve your chances of being hired by the company. For example, perhaps you needed to gain a specific skill they sought, your education needed updating, or a particular answer in your interview concerned them. Getting information about why you were not selected can help you improve your chances next time.
Network
Consider maintaining contacts within the company. You can do this by asking your interviewer or the hiring manager if you can keep their contact information for future reference. Then, reach out to them a few weeks later and inquire about new opportunities. In addition, try to stay in touch with other people you know in your industry and remain up to date on new developments and work possibilities.
If you end up establishing a good relationship with someone in the company, you can ask them to keep you informed regarding new opportunities matching your skill set and experience. It can be helpful to look at networking resources online if you need help establishing this type of professional relationship.
Make changes now
Consider these steps for making your next interview result in a hire:
- Take more time and care when filling out job applications.
- Consider ways to be better prepared for the next interview.
- Update and polish your resume so it accurately reflects your skills and experience.
- Learn new skills that are crucial in your industry.
Learn from the experience
Just because you did not end up with the job does not necessarily mean the experience was a waste of time. For example, consider all the valuable information you learned about the company during the interview. Maybe the interviewer gave you a deeper idea of what they were looking for in a candidate, or perhaps they were interested in an aspect of your background you did not anticipate. All this information can be valuable in a future interview with the same company or its competitor.
Look at the competitors
If you have yet to land a job with the company you have your heart set on, it can be wise to look to their competitors. Often, job descriptions are the same for equal roles between two companies, meaning you are likely already qualified for a similar role elsewhere. In addition, since you have already been through the hiring process with one company, you will probably be more prepared for another round of interviews with their competitor.
Remember that although you did not land the role with your dream company, getting your foot in the door in your industry can be helpful in the long run. Professionals frequently move back and forth between competing companies in the same industry, meaning you may be able to network with individuals who have come from or are moving to the company where you want to work.
Seek professional assistance
It might be time to consult a professional if you seem to meet all the requirements for positions you desire, yet never get hired. Take classes, find a consultant who specializes in how to write a job-winning resume, or speak with someone who can help you fine-tune your interviewing skills.
The problem may be as simple as not selling yourself correctly. Many professionals can be overlooked because their resumes lack essential information, or they come off as too quiet or nervous during interviews. If a mental or emotional obstacle is standing in the way of your interview success, it can be beneficial to reach out to someone who can help you make changes.
What you shouldn’t do when responding to a job rejection
When it comes to not being selected for a position, it may not always be what you do that matters, but what you do not do that can make a difference.
Do not confront
If you are having a hard time finding out why a company rejected you and they are not willing to provide additional information, do not seek out those answers yourself. It’s generally not wise to ask to speak to your interviewer directly to confront them and try to avoid demanding answers from them. Doing this can be a quick way to disqualify yourself from future interviews with the company.
Don’t fight back
If a hiring manager or interviewer graciously gives you information about why you were not selected, it’s best not to argue with them about their reasoning. For example, if they claim they could not offer you the position because you did not have enough experience with computers, do not try to refute them by suddenly presenting all your PC knowledge.
While they might be wrong, you are typically the one responsible for presenting yourself as the most qualified candidate for the job. It is usually not the interviewer’s fault if you did not effectively communicate your expertise. Instead, try to keep this in mind for your next interview.
Avoid trash-talking the company
Since you have yet to land your dream job, chances are you will be interviewing at other companies until you find your next role. While doing so, it can be best to avoid speaking poorly of a company that rejected you. Not only is it possible the person interviewing you knows someone from the previous company you interviewed with, but you may also come across as unprofessional.
As a rule of thumb, try to speak positively about your past professional experience, other companies, and the hiring process. The job interview should generally focus on you and what you can bring to the job. Dwelling on past experiences may only show hiring managers you are not ready to move forward, potentially reducing your chances of landing your next job.
Remember to keep looking
At no point in the job search should you give up looking for other jobs or abandon your career goals. Even when you are going through the hiring process with your dream company, it is often a good idea to apply to other similar positions. If you skipped this step, you might send out applications as soon as possible. The longer it takes for you to get back in the game, the longer you may go without an income, and the less impressed future hiring managers may be.
Consider talking to a therapist
Job rejection can prompt anxiety or symptoms of depression, potentially making it harder to keep going in a job search. If you struggle to maintain your mental health after a job rejection, consider talking to a mental health professional.
Benefits of online therapy
If you are out of work, you might be concerned about the cost of talking to a therapist. However, online therapy platforms tend to be more cost-effective than traditional face-to-face therapy. Plus, online therapy sessions can often be scheduled outside of typical office hours, which can make it easier to fit therapy into your busy schedule.
Effectiveness of online therapy
Brief therapy is a type of mental health care typically focusing on intensive, short-term sessions that can help a person progress quickly. Short-term, solution-focused therapy generally has an excellent track record for success when delivered through an online platform.
Takeaway
How do you deal with depression and job rejection?
There are a few ways to deal with depression and job rejection that can not only help you feel better but also prepare for your next interview.
First, respond to the rejection as gracefully as you can. It might hurt a lot on the inside but try to remain professional. Address the hiring manager (or whoever you’re corresponding with) politely, and thank them for their time. If given the opportunity, ask for feedback so you can determine what you can do differently next time to improve your chances of getting the job. If you establish a good relationship with someone at the company, ask them to keep you in mind for future openings or to let you know when something becomes available.
Next time you’re up for a new job, consider what you could do differently to get the job. Take more time when filling out your applications, give your resume a good review, consider how you can better prepare for the next interview, and learn new skills that could make you more marketable in your industry.
Consider talking to a professional consultant to look at your resume and help you with interview skills. Sometimes, you might have all the right skills but need some help selling yourself. If you have mental blocks or emotional obstacles getting in the way, consider talking to a therapist to get the emotional support you need to make the necessary changes.
What are the psychological effects of job rejection?
After job rejection, you may go through something similar to the stages of grief. You may experience a bit of denial, feeling like you’re numb or in shock when you first get the news. Feelings of anger are also a natural part of grief. You may feel like your career experience should have been enough to get you the position and get angry that the company chose someone else, or you may be angry at yourself for feeling like you messed up the interview.
You may have a period of bargaining, where you think, maybe if I try to negotiate, they’ll change their minds, or you might realize that you lost an opportunity that you were really hopeful about, which can cause job rejection depression. As you move into acceptance, you might start to think about how you can do things different the next time.
Why do I keep getting rejected by jobs?
It can be easy to blame yourself when you get rejected after an interview, there can be many reasons why you don’t get the job. Some things are just beyond your control, like internal hirings, office culture, or other job seekers who were more qualified. There may be a mismatch between what you are expecting for a salary and what the company was willing or able to pay.
It’s also possible that your resume doesn’t accurately reflect your skills. Some companies use software to pull out specific words and qualifications. Your resume might be filtered out in this process before anyone in human resources ever sees it.
Finally, it could be that you’re not as qualified for the job as you think you are. While you might meet all of the minimum requirements, the true story may be that the job is attracting other candidates who have degrees or certifications that you don’t have.
How many job rejections are normal?
There is no set number of job rejections that are considered “normal.” There can be many factors that influence hiring managers when choosing a candidate for an open position. For example, the overall state of the job market can impact how many rejections you get before you receive a job offer. In a job market where multiple people are applying for the same position, it can be more challenging to make yourself stand out.
The competitiveness of your industry can affect how many rejections you get, too. Some industries are harder to break into which can lead to multiple rejections while others have numerous positions open at any time.
Can I ask why I was rejected for a job?
Yes, you can, and doing so can give you insight that you can use in your next interview. It can be a good idea to ask straightoward questions, like, “Can you tell me why the candidate you chose was a better fit?” or, “What could I have done differently to make myself more competitive for this role?”
Why does rejection make me feel worthless?
Research shows that the same parts of the brain responsible for controlling physical pain are also involved in managing social distress or rejection. This study found that the brain reacts to rejection in a similar way that it responds to physical pain. Acceptance is a human need, and our brains react strongly to rejection. Job rejection and unemployment are huge stressors, which can add to these strong emotions.
Is there any chance to get a job after rejection?
It’s possible that candidates can fall through or other positions in the company can open up, so it doesn’t hurt to ask the hiring manager to keep your contact information for future reference. That said, learning what you can from the rejection and using it to apply to another job may be a good way to move forward.
Is it normal to cry after a job rejection?
Everyone reacts to this kind of rejection in their own way; crying can be a normal reaction to the stress and tension of losing a job you really wanted and being unsure about what comes next.
How do successful people deal with rejection?
People deal with rejection in different ways. Successful people don’t always feel positive emotions about rejection; they may feel just as disappointed, upset, or angry as anyone else. But they may face these emotions, move through them, and be more willing to get back out there and try again. Successful people may be less likely to hide from rejection; they may shift their perspective to what they can learn from it to begin moving forward.
Why does rejection affect me so badly?
Rejection affects the same areas of the brain as physical pain, so it can be perfectly reasonable to be deeply affected by it when job hunting. Humans generally seek social acceptance and need connections to other people; when we face rejection, our brains are hardwired to react strongly, and our self esteem and motivation can take a hit. Talking to family or a close friend can help you feel less alone, and engaging in self care can help you improve your mental health as you prepare to get yourself back out there.
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