How to Handle Job Rejections: Staying Positive and Moving Forward

Sometimes we get a call back from an employer that we were not hoping to hear, the one where they politely explain that they appreciated your application but have chosen to move ahead with a different candidate.
We get it, that can feel defeating and discouraging, especially if it wasn’t the first time an employer lets you know that they chose another applicant.
So how can we handle job rejections, and continue to move forward with our job search?
Here are 10 tips for you to get you started!
First, Know That You’re Not Alone
Rejection is a normal part of the job search process, and almost every job seeker has experienced it at some point in time! Sometimes it has nothing to do with your qualifications but rather timing, internal referrals, or other unseen factors. Remind yourself that being passed over doesn’t mean you aren’t valuable, it just means that this particular role wasn’t the right match at the right time.
1. Take Time to Acknowledge Your Feelings
It’s okay to be upset! Take a moment to acknowledge your emotions, whether it’s disappointment, frustration, or even self-doubt! Ignoring them won’t make the rejection hurt less, so give yourself permission to take a short break, talk to a friend, or go for a walk.
Tip: Try journaling your thoughts or talking them out with someone that you trust. It helps process the emotions and lets you reset before jumping into your next opportunity.
2. Reframe the Rejection
Instead of seeing the rejection as a failure, try to reframe it as a learning experience. Ask yourself:
- What did I gain from this process?
- Did I learn something new about the type of roles I’m applying for?
- Did I sharpen my interview skills?
- What learning can I apply to future applications?
Every rejection brings feedback, sometimes direct and sometimes it’s what you notice in reflection.
3. Ask for Feedback (When Possible)
Not every employer will provide feedback, but it doesn’t hurt to ask! A simple message like:
“Thank you for the opportunity to interview for [Job Title]. While I’m disappointed I wasn’t selected, I would greatly appreciate any feedback you might be willing to share to help me grow professionally.”
This shows maturity, professionalism, and a willingness to improve.
4. Keep a Job Search Journal
Track your applications, interviews, and outcomes. Write down:
- What worked well
- What you could improve
- How you felt about each opportunity
Over time, you may notice patterns that help you adjust your approach. It can also serve as a reminder of how hard you’re working, even when results feel slow.
5. Boost Your Confidence Between Interviews
After a rejection, it’s easy to question your value, and that’s why it’s important to remind yourself of your strengths.
Try this:
- Make a list of your accomplishments
- Ask former coworkers or friends for kind words or references
- Practice your elevator pitch or mock interviews to stay sharp (we have resources for this, don’t worry)
- You have value. You bring something unique to every role you apply for.
6. Stay Active and Up-to-Date
While you search for the right job, consider ways to stay active in your field. This might include:
- Taking an online course
- Volunteering
- Freelancing or part-time work
- Attending industry events or meetups
Staying engaged shows employers that you’re committed and adaptable; it also helps you feel motivated and productive during gaps in employment.
7. Lean Into Your Support Network
Job searching can feel lonely, try to reach out to people you trust such as your friends, family, mentors, employment counsellor, or job search groups. Just talking about your journey can relieve pressure, and you might even hear about job leads or get advice you hadn’t considered!
Pro tip: Consider joining a KES group employment program, or access personalized supports with a WorkBC Employment Counsellor.
8. Set Achievable Goals
Big goals (like “get hired”) can feel overwhelming, so instead, break your job search into smaller tasks such as:
- Update your resume this week
- Apply to 5 jobs by Friday
- Attend one networking event this month
- Practice interview questions twice a week
Celebrating small wins helps build momentum and keeps you moving forward. You’ve got this!
9. Practice Self-Care
Don’t let your job hunt consume every hour of your day. Take time to do things that bring you joy or help you recharge:
- Exercise or walk outside
- Read a book
- Cook a new meal
- Catch up with a friend
- Play a video game or watch a film/show you enjoy
Taking care of your mental and physical health is just as important as submitting applications.
10. Know When to Pivot or Adjust
If you’ve been job hunting for a while without results, it might be time to re-evaluate your approach. Consider:
- Updating your resume or cover letter
- Changing your job search strategy
- Widening your search to include new industries or roles
- Access support through KES or WorkBC
- Start a self-employment journey
Sometimes small adjustments can open the door to brand new opportunities.
Helpful Online Resources for Job Seekers
To help you through your journey, here are some helpful resources with brief descriptions:
- ✅ LinkedIn Learning
Description: Offers online courses on everything from personal development to business and tech skills—great for staying sharp while job searching. - ✅ WorkBC – Career Resources
Description: British Columbia’s employment website, with support for job seekers including training programs, job listings, and career advice. - ✅ The Muse – Career Advice
Description: Engaging articles that offer practical career tips, including how to bounce back from rejection and manage stress. - ✅ CareerOneStop – Resources
Description: Sponsored by the U.S. Department of Labor, this site shares mental health tools, job seeker stories, and how to manage rejection positively. - ✅ Youth Employment Services (YES) – Canada
Description: A non-profit organization offering employment training and support for young job seekers in Canada. - ✅ CharityVillage – Non-Profit Job Resources
Description: Great for those looking for jobs in Canada’s non-profit sector. Offers webinars, articles, and job boards focused on mission-driven work.
Rejection hurts, but it doesn’t define you! Remember, every “no” brings you one step closer to the right “yes.” And staying positive doesn’t mean pretending everything’s fine, it means believing that something better is ahead. Stay consistent, you’ve got this!
