How to handle job rejection: tips from recruitment experts

Being rejected from a job can be a real hit to your confidence. One moment you're excited about a new opportunity - the next, you're dealing with disappointment after all the preparation and pressure of the interview process. 

It's a common experience, and while it can be disheartening, it's also an opportunity for growth.

Don't review rejection as a negative

If you gave it your all, then this role simply wasn’t the right fit - and that’s okay. Often, rejection isn’t about your performance; there may have been an internal applicant or someone with experience that matched the job spec slightly more closely. Cultural fit, timing, team restructuring - these are all factors that can influence a hiring decision, and most of them have nothing to do with your value or ability.

Remember, not getting the job doesn’t mean you weren’t good enough - it often means someone else was just a slightly better match for that one role, on that one day. 

There are usually many factors at play, and most of them are out of your control.

Try to extract the lessons

A job rejection is a moment to reflect, but not ruminate. Think critically about your application and performance:

• Did your CV and cover letter truly align with the job description?

• Were there any interview questions you struggled to answer?

• Could your examples have been more structured or outcome-focused?

Use the rejection to perform an honest audit of your approach. If you can spot patterns - like nerves, rambling, or underselling your skills - you can work on them for next time.

Learn and grow from the experience 

The most productive thing you can do is treat rejection as a chance to improve. Ask yourself:

• What did I learn from this process?

• Which areas could I improve on?

• What will I do differently next time?

Every interview is a step forward - even the ones that don’t go to plan.

Ask for constructive feedback - and use it

Whenever possible, ask for honest feedback - both positive and negative. While criticism can be hard to hear, it’s often the key to real improvement, so knowing where you fell short gives you a clear roadmap for what to work on. Without feedback, it’s easy to assume the worst or overcorrect. Constructive feedback - such as 'your answers lacked structure' or 'we wanted more examples of project ownership'  - gives you clear direction for your next application.

Equally, asking what you did well can boost your confidence and help you highlight those strengths in future interviews.

Take notes after every interview

After each interview, jot down the questions you were asked while they’re fresh in your mind. If any of them tripped you up, take time to research and prepare better answers. In highly specialised areas - like actuarial work, childcare law, or employment law - certain questions or topics come up time and again. Keeping notes helps you refine your answers and track how you're progressing over time.

Practice makes perfect

If feedback mentioned your answers weren’t detailed enough, work on expanding your responses. There’s a balance between being concise and sounding underprepared. Practising aloud, ideally with a recruiter or friend, can help improve your delivery.

Use the STAR method (Situation, Task, Action, Result) to give your examples structure. Employers value clarity and depth more than buzzwords, so take time to shape your stories well.

Rejection builds resilience - let it 

One of the most underappreciated benefits of rejection is resilience. Every time you bounce back, you build confidence in your ability to face challenges. 

Use your network and support systems 

Don’t go through the process alone; speak to your recruiter, a mentor, or someone who’s in a similar field. They can often provide helpful insights, reassurance, or opportunities you hadn’t considered.

At Sellick Partnership, we regularly help candidates review feedback, prepare for interviews, and navigate career transitions - we’re here to support you at every step.

We're here to help

If you're navigating job rejections and need guidance on your next steps, our team is here to help. Whether it’s advice, interview prep, or your next opportunity, we’re just a message away.

Explore our candidate resources, current vacancies, or get in touch to speak with a Consultant.