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How to Bounce Back from a Job Rejection?

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How to Bounce Back from a Job Rejection?

by Artöm Obenko

  • Career
  • · January 31 2025
  • · 6 min read
How to Deal with a Job Rejection in 2025

Table of contents

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 role.

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.

Explore our collection of 20+ CV templates to help you bounce back from a job rejection.

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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. Here’s how to turn that ‘no’ into a step forward:

How to cope job rejection tips

1. Let yourself grieve

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 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 rejection as personal failure, consider it part of the job search process. Even the most qualified candidates face rejection.

Insight:

2023 Totaljobs survey found that 62% of British professionals faced rejection in their job search. You’re in good company.

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 approach.

Here’s an effective email template to request feedback:

Subject: Feedback Request – Junior Marketer Position at Depop

Hi Alex,

Thank you for the opportunity to interview for the Digital Marketing Coordinator role at Depop. Could you share brief feedback on where I fell short?

  • Did my experience with Meta Ads Manager need more depth?

  • Should I have included more examples of influencer collaborations (like my work with Brighton-based creators @EcoChic)?

I would value your insights and would be keen to stay connected!

Sincerely,

Jamie Taylor

Example:

After being rejected for a cybersecurity role at a Birmingham-based firm like NCC Group, one candidate reached out to a former colleague. They advised him to add CompTIA Security+ certification to his CV. Within weeks, he secured an entry-level role at a Midlands IT consultancy.

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 like “project management” or “client engagement” directly from the advert.

  • 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 prioritises brevity. Use CVmaker’s ATS-friendly templates to ensure clarity.

Example:

A Bristol-based teacher added her experience coordinating STEM workshops for underprivileged students to her CV. Her next application landed her a role at a leading academy in the Southwest.

For additional examples of CV formats, explore the following options:

4. Leverage British networking opportunities

Did you know that 60% 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.

Example:

After a rejection for a social media role, a candidate attended a DigitalGrads webinar in Manchester. A casual chat with a speaker led to a referral for a content strategist position at a digital marketing agency specialising in retail brands.

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.

  • 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.

Example:

After eight rejections for retail management roles, a Liverpool candidate realised he wanted to pivot to HR. He completed a CIPD Level 3 course, added volunteer recruitment work for a local charity to his CV, and secured a role supporting HR operations for a Liverpool City Council initiative.

Additionally, read our tips on how to successfully get back to work after a career break.

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:

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FAQ

How to deal with being rejected at work?

Rejection can be disappointing, but it’s also a learning experience. 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.

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Updated January 31 2025

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Written by

Artöm is your go-to Content Specialist committed to assisting job seekers globally. Through his engaging blog articles and in-depth guides, he's on a mission to make your career journey a breeze. Artöm is passionate about SEO, design, and all aspects of marketing, delivering expert advice that resonates with diverse audiences. Beyond work, you can find him practicising Kung Fu, travelling, reading a book, or enjoying the company of his beloved black cat. Try it now

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