How to Bounce Back from a Job Rejection: Your Guide to a Comeback

After dedicating countless hours to perfecting your CV, crafting professional cover letters, and preparing for interviews, receiving a "We regret to inform you..." email can be disheartening. It's natural to feel a wave of disappointment and self-doubt. However, each rejection is an opportunity to learn and grow. In this guide, we explore practical steps to help you process rejection, seek constructive feedback, refine your CV, leverage networking opportunities, and stay focused on your long-term career goals. By adopting these strategies, you can turn setbacks into stepping stones toward your desired job opportunity.

In this guide, we cover:

• How to process rejection without letting it shake your confidence.

• A simple email template to request feedback professionally (without feeling awkward).

• A trick to make your CV stand out without rewriting it from scratch.

• Why your next job might come from a coffee chat, not a job board.

• How to keep believing in yourself when the process feels endless.

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5 simple steps to handle a job rejection

Rejection isn’t the end of the road - it’s just a detour. It might not feel great now, but it can actually help you get closer to the right opportunity.

1. Give yourself time to process

It’s normal to feel disappointed after being rejected—especially if you were excited about the role. Instead of brushing it off immediately, allow yourself time to process your emotions. Give yourself 24 hours to acknowledge the frustration, then start shifting your mindset towards what’s next.

Here are some ways to handle rejection, reset and regain motivation:

• Talk it out: Share your thoughts with a trusted friend or mentor. Sometimes, voicing your feelings helps put things into perspective.

• Take a break: Step away from job applications for a day. Watch your favourite series, go for a long walk, or engage in a hobby to clear your mind.

• Reframe the experience: Instead of seeing that rejection email as personal failure, consider it part of the job search process. Even the most qualified candidates face rejection.

Source: TotalJobs

2. Politely request feedback

Constructive feedback can be incredibly valuable for improving your applications and interview performance. While UK employers aren’t legally required to provide feedback, many do if asked professionally. If you didn’t make it past the initial application stage, feedback on your CV could highlight areas for improvement. If you reached the interview, insights on your responses or skills could help refine your interview technique.

Here’s an effective email template to request feedback:

3. Tweak your CV with UK job trends in mind

A rejection doesn’t always mean you lack the right skills—it may simply mean your CV didn’t highlight them effectively. The UK job market is competitive, so tailoring your CV for each application is essential.

• Mirror the job description: Use keywords in your CV directly from the job posting such as “project management” or “client engagement”.

• Highlight UK-relevant experience: For NHS roles, emphasise patient care or compliance training. For London finance jobs, quantify achievements (e.g., “Boosted client portfolio by 30% in Q1”).

• Trim to two pages: The UK standard for a CV should be around 1-2 pages to maintain conciseness and clarity.

Choose from a collection of CV templates to ensure clarity and are applicant tracking system (ATS)-friendly.

4. Leverage British networking opportunities

Did you know that 85% of UK jobs are filled through networking? Making the right connections can fast-track your job search. Even if a company rejects you, maintaining a relationship with hiring managers or employees can open future opportunities.

• Attend industry events – Join networking events in cities like Birmingham, Leeds, or Bristol to meet industry professionals.

• Engage on LinkedIn – Follow UK companies, comment on industry posts, and join discussions to increase visibility.

• Join alumni networks – Universities like Oxford Brookes or Manchester Met often have career hubs to support graduates in their job search.

• Consider mentorship programmes – Platforms like Career Ready UK connect job seekers with mentors who offer valuable career advice.

Read more about how to network effectively for job search success.

5. Revisit your long-term goals

Rejection can sometimes be a sign that you need to reassess your career path. If you find yourself repeatedly being turned down for similar roles, ask yourself:

• Am I applying for roles that align with my strengths and passions?

• Do I need to upskill or gain additional experience to become a stronger candidate?

• Should I explore alternative industries that match my skill set?

How to reset your career direction:

• Identify skill gaps: Use job rejections as indicators of areas you need to improve. Online courses from FutureLearn or Udemy can help you upskill.

• Consider a career pivot: If you’re struggling to break into a particular industry, explore related fields. For instance, if you’re repeatedly rejected for sales roles, consider marketing or business development positions. Learn more about how to write a CV for a career change.

• Gain experience through volunteering: If lack of experience is an issue, volunteering with UK charities like St John Ambulance or The Prince’s Trust can boost your CV.

Key takeaways

Rejection isn’t easy, but it’s part of every professional journey. Many of today’s most successful professionals have faced setbacks before landing their dream roles. What matters most is how you respond. Use rejection as motivation to refine your approach, strengthen your skills, and expand your professional network.

• Rejection is redirection: The average Brit changes careers 5-7 times. Each “no” guides you closer to the right path.

• Your network is your net worth: Opportunities often come from the most unexpected places.

• Progress > perfection: Small tweaks beat overhauling your entire strategy.

Next steps?

• Rewrite one bullet point on your CV using the exact wording from a job description.

• Send two LinkedIn messages to people in your industry. Ask for advice, not a job.

• Bookmark this page. Come back when you need a reminder that you’ve got this.

For more inspiration, refer to our related blog articles:

• Job tips on job redundancy

• How to send a CV via email

• CV for the first job.

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FAQ

How to deal with being rejected at work?

Rejection can be disappointing, but it’s also a learning opportunity and can help you build resilience. Reflect on what went well and what could be improved. Seek feedback where possible and use it to strengthen future applications. Stay positive and keep applying - every setback is a step towards the right opportunity.

Is it awkward if you get rejected?

• It’s normal to feel disappointed, but rejection is part of job hunting.

• Give yourself time to process and focus on what you’ve learned.

• Engage in activities that boost your confidence and help you move forward.

How to pick yourself up after a job rejection?

Acknowledge your feelings, but don’t dwell on them. Build confidence by doing things you enjoy, whether it’s upskilling, networking, or taking a break. Set new career goals to stay motivated and keep progressing.

How do you act when you get rejected?

• Thank the interviewer for their time.

• Ask for feedback to improve your future applications.

• Keep the door open for future opportunities by maintaining professionalism.

Is it okay to apply again after being rejected?

Yes, especially if you’ve gained new skills or experience. Update your application to reflect your progress and wait a reasonable period before reapplying. If possible, consider applying for a different role within the company.