Unfortunately, rejection is very common during a job search. If you think through the numbers, it is easy to see why. Commonly, hundreds of people may apply for 1 job opening. Only around 10 will be called to interview, so that means hundreds of people receive a rejection. And, of those 10, only 1 will ultimately land the position. This means the other 9 will go through interviews (potentially many iterations of interviews) and will still end up without the desired position.
During the holiday season this rejection can be even more demoralizing. Friends and family may ask how your job search is progressing at holiday functions. If you have recently been passed over for a position, it may be a touchy subject.
What can you do? Here are a few suggestions we have at Revision Resume to try to protect your mental health during this challenging process.
Acknowledge the Emotional Impact a Rejection May Have
It is natural to feel disappointed and frustrated if you don't land the position you really wanted. You may have been looking forward to the role, or had your heart set on getting an offer. It may even cause you to doubt yourself.
Know that you are not alone. It is common for job seekers to feel dejected, and that can affect your self-esteem. But, also keep in mind that people across the world face rejection and persevere. Even famous people, like Michael Jordan, have dealt with rejection but ultimately achieved greatness.
Try to re-frame your thinking. Recognize that rejection is very common during the hiring process. Think of each as a learning opportunity. You likely strengthened your interview skills and potentially re-evaluated exactly what position you wanted. This can help you as you move forward and seek a different opportunity.
Implement Coping Strategies After a Rejection
If you are feeling disappointed, acknowledge the feeling. Process your emotions, even if it means taking a step back from the job search. It is OK to take a break to protect your mental health.
You may want to consider asking for constructive feedback. This can be helpful so you know areas in which you could improve for future job opportunities. It can help you figure out which changes to make as you move forward. However, try not to over-analyze or get stuck, because this will lead to negative self-talk that won't help.
Seek Support After a Rejection
If you are having trouble getting past a rejection, seek support. Consider reaching out to friends and family who will provide you the help you need during this trying time.
Career counseling, a mental health support group, or therapy are also options you could consider. Welcome any approach that will help your mental health. Taking care of yourself has to be the first priority before you try to move forward with your job search.
Be Persistent in Your Job Search
The right opportunity will arise, it just may take time. Being resilient will help you achieve long-term success. Your mental well-being is important, and needs to be your priority throughout the process. When possible, remain committed to your goals, even during the challenging times. Ultimately you will land a new role and look back on this stressful time, glad it is in the rear-view mirror.
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