Dust yourself off: How you can move past rejection during your job search

By Fiona Stubbs , Careers & Employability Manager

A CV that goes off into the online application "ether". An interview for a second interview that never comes or a rejection letter that says “Thanks but no thanks”.

Rejection at any stage of the interview process is never fun, and it can really dint your confidence. It’s okay to feel that way for a while, but don’t hold on to it as it'll stop your future chance of success.

How can we face rejection in a better way? I’m not keen on the use of the word “resilience” being used as a behaviour that students need to adopt (it’s a bit overused). I prefer to talk about having a constructive approach and focusing on opportunities created when things don’t go to plan. Success and rejection go hand in hand, and you can’t advance if you play it safe. If you go out of your comfort zone, you’ll inevitably up the odds of facing rejection, but every time you push your boundaries, the space become bigger and more opportunities are open to you. We have a choice about our mindset!

If you’re in a rejection rut, here are some ways to help you feel better and to kick that job or course search back into gear.

Our negativity bias

Rejection weighs heavily because we’re hard wired to pay more attention to negative events than positive ones. This means we can blow a “no” out of proportion and feel disheartened.

You can help manage this natural tendency by reality testing. Rather than think your CV wasn’t impressive enough, consider that it could’ve been because they appointed someone internally or stopped hiring for the job altogether. There are many reasons you didn’t get the job—many you will never know. Even if you might not have been the best fit, resolve to rock the next interview and see it as a fresh opportunity.  

Rejection is normal and part of the process

No one lands every job they apply for, and coming to grips with this fact helps you manage your expectations and accept rejection as part of the process of either finding an opportunity or getting on another course.

It also might be the first time you’ve faced education- or work-related rejection, so it’s a new experience that might take time to adjust to.

Stop over-analysing

“What could I have said differently?”

“Was my answer to why I wanted to work for the company strong?”

“Did I look too nervous?”

“Did I look too smart/casual?”

You can drive yourself crazy overplaying the interview and ruminating on the reasons you weren’t successful. However, if you focus on your disappointment, it’ll keep you stuck in the past.

When a negative thought pops up, remind yourself that it’s not productive. Ask for feedback from the company and ask how you might improve in the future (not companies all will provide feedback, but it’s worth asking).

You could also try filming yourself answering interview questions and seek feedback from family and friends. Use resources on our website. Get in touch with us for support. Watch YouTube videos on answering interview questions. Incorporating this type of learning into your job search process will help you become a stronger candidate.

Start bragging more

If you find yourself downplaying your skills and strengths, create a list of “bragging rights”.

Write down all your experiences and contributions and develop stories about times when you overcame an obstacle in the past. You might talk about how you stepped up to lead a project or how you increased membership in your club or how you hit sales targets in your job for the third time in a row.

By recognising your strengths and having the words to describe them at the forefront of your mind, you’ll be in a better place to write good applications and deliver impactful interview answers. When you write these stories, use the STAR method to structure your answers.

Review your CV/cover letter/LinkedIn

Take some time to review your CV/cover letter/LinkedIn to see if it presents you in the best light. Check out information on our website and join one of our Masterclasses.

Aidan’s story

When I began my university course, I did so with the intention of applying for medicine at the end of it. I was a mature student and had previous experience working in the NHS.

I studied for my UCAT exam during the summer prior to my final year, and this was a very difficult time because I had to balance becoming a father for the first time along with studying and preparing for my final year.

Unfortunately, I was unsuccessful in my medical application, and it was extremely disappointing having a long-term ambition end abruptly.

I am a firm believer that when one door closes other open, but you must be willing to try and open them. I believe it’s important to accept any sort of rejection quickly and adapt to any new situation that you find yourself in.

I assessed my options. I considered my backup option which was to work in a laboratory.

The first thing that I did was update my CV, and I applied for as many entry-level laboratory jobs and some that I felt I was under qualified for... to cast as wide a net as possible. I used websites such as Indeed and LinkedIn to search for jobs. It took a while to hear back, and, in a lot of cases, I either didn't hear back or got emails saying I was unsuccessful. I continued to persevere and kept applying for multiple different roles until I finally heard back from Merck, a pharmaceutical company. I learned a lot of things from university which helped contribute to my successful interview.

By having to give presentations in front of students and lecturers, I developed the natural ability to talk with confidence in front of people, and the only difference was that, instead of preparing for an immunology topic, the topic was about myself.

Fiona in the Careers Team also helped as a lot of the questions were behavioural based questions. I used the STAR technique which she had introduced me to. I also googled dozens of behavioural-based questions and prepared answers in case similar questions came up.

It was difficult balancing this preparation with university work and raising a child but through forward planning I was able to successfully navigate it.

Looking back, I was obviously disappointed having a clear plan that does not pan out, and even though it wasn’t what I had hoped for, I am content that I tried and don’t have any "what-ifs". I feel I am a clear example of how you can reassess your options and find a new path. I’m really excited and enjoying my job at Merck and excited about progressing within the company.

Final words

As Aidan says, it’s important to keep momentum up in your search for a job or position.

Keep applying even when waiting for the results of other applications or interviews as things can sometimes take a while. Only take your foot of the pedal when you’ve been offered a job and signed the contract. Keep networking, reading sector press and scouring job sites.

Most importantly, believe that you have a lot to offer and will be successful! Good luck!

Other resources

Life After UofG: Join online sessions on everything from writing an effective CV and filling out application forms to feeling confident in interviews and finding opportunities in the UK as an international grad

The Great Grad Guide 2024: Get a crash course in career preparation with advice on everything from exploring career ideas to transitioning into life after university

Our Masterclasses: Get expert advice on various careers guidance topics, including graduate job searching, CVs and cover letters, application forms, job interviews, assessment centres and more

Glasgow Careers: Browse a range of graduate opportunities across different industries and sectors (and be sure to check other job boards, including industry-specific ones)