You applied with confidence, maybe even with excitement. You went through interviews, felt the nerves, and really wanted that job. Then, you got the response: "We’re sorry, we’ve chosen another candidate who’s a better fit for this position." It’s an unpleasant moment, but an extremely common one. According to a study by recruitment platform Zety in 2024, 72% of candidates said they were rejected without being given a reason, and 61% said the rejection affected their self-confidence. But a rejection—whether for a temporary or permanent job—can be an opportunity. Here’s what you can do to move forward, more motivated and ready to face the next challenge.

1. Accept your emotions

Don’t rush to stand tall and smile. It’s okay to feel disappointed, frustrated, or even sad. According to an article published by The Guardian, rejection activates the same area of the brain responsible for physical pain. That’s why it’s not "just in your head"—it really does hurt. But psychologists say that recognizing and validating these emotions is the first step toward healing. Don’t ignore them, but don’t get stuck in them either.

2. Ask for feedback

Many candidates avoid asking for feedback out of fear of a negative response or the belief they won’t get one. However, according to a survey conducted by Zippia in 2023, 43% of employers say they would provide feedback if asked politely. A simple message to the recruiter thanking them for the opportunity and asking for a brief impression of your performance can make a difference. Even if you don’t get a detailed reply, sometimes a short comment can guide you. Plus, it shows professionalism and a willingness to learn.

3. Reflect objectively

Once the emotions have settled, analyze the entire process. Was your CV clear and concise? Did you answer the questions with confidence and honesty? Did you research the company and show how you could add value? Studies show that most candidates underestimate the importance of interview preparation—only 1 in 5 prepare beforehand. Think about what you could improve: maybe you didn’t highlight concrete results, or perhaps you seemed unsure. Be honest with yourself and note what you can do differently next time.

4. Keep applying

A rejection doesn’t mean the end of your career, just a tough moment. According to the LinkedIn Workforce Report, candidates who consistently apply to relevant jobs are 40% more likely to receive offers in the next 3 months. Don’t let one rejection define you. Maintain a steady pace: update your CV, tailor your cover letter, and apply strategically. Every attempt brings you closer to the right job.

5. Improve your skills

In a constantly changing professional environment, employers value candidates who invest in themselves. Whether it’s an online course, a webinar, or a certification, every step toward growth matters. A 2024 Coursera report shows that 78% of employers consider continuous learning an important selection factor. Plus, it builds your confidence. Learning is a great way to turn a setback into an opportunity.

6. Build your professional network

Networking isn’t just for those who want to "promote" themselves. It’s a natural and effective way to learn about new opportunities, learn from others’ experiences, and find mentors. Statistics show that over 70% of jobs aren’t posted online—they’re filled through referrals. Attend events in your field, be active on LinkedIn, and talk to people who do what you aspire to do. Sometimes, a single conversation can open a door you didn’t see.

7. Take care of yourself

Job hunting is a full-time job in itself—with stress, uncertainty, and pressure. That’s why it’s essential to maintain your balance. Get enough sleep, eat healthy, exercise, and spend time with people who support you. Psychologists recommend setting a daily routine and including relaxing activities. Caring for your emotional health is key to staying motivated and resilient.

8. Reframe rejection

Maybe that job wasn’t right for you. Maybe it didn’t align with your values or your working style. Sometimes, a rejection is just a redirection toward something better suited. According to research published in Harvard Business Review, candidates who view rejection as a lesson rather than a failure increase their chances of success by 27% in future applications. Instead of saying, "I wasn’t good enough," ask yourself, "What can I learn from this?"

9. Set new goals

Keep job hunting, but don’t do it randomly. Set clear and realistic goals: how much time you’ll dedicate to updating your CV and cover letter, to researching job openings. A plan gives you structure and increases your sense of control. According to a Gallup study, people who work with daily or weekly goals feel more confident and fulfilled. Track your progress and celebrate every small win.

10. Be kind to yourself

Don’t judge yourself too harshly. You’re in a complex process, and a rejection does not define your professional or personal worth. Remind yourself of your achievements, strengths, and everything you’ve learned so far. Every step, even the difficult ones, contributes to your journey. Be for yourself what you would need from a friend: encouraging, patient, and honest.

Sources: 

• The Guardian - How to cope with rejection and move on
• Time - How to deal with rejection
• LinkedIn Workforce Report 2024
• Zety - Job Rejection Statistics
• Coursera Industry Skills Report 2024
• Harvard Business Review - How to Learn From Job Rejection
• Gallup - Goal Setting and Confidence Study

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