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Six Tips to Get Past Job Search Rejection

Six Tips to Get Past Job Search Rejection

By Margot Carmichael Lester, Monster Contributing Writer

You’ve been sending out resumes like crazy. Maybe you’ve even gotten a few interviews. But at some point, you realize that no news isn’t good news. You’ve been rejected. Dealing with the challenges of searching for a job is never easy, but dealing with rejection doesn’t have to tank your morale.

Process Your Emotions

It’s only natural to feel angry or frustrated when you’re working so hard to find a job and meeting with so much rejection. “Anger usually results from being hurt or experiencing a threat to one’s self-esteem,” says Lisa Kappesser, author of The Smart New Way to Get Hired: Use Emotional Intelligence and Land the Right Job. “Pinpoint what event and thoughts are creating the feeling of anger. Is it realistic? At the same time, vent and express the anger in an effective way. Exercise, cry, take a bath or shower, listen to music, write, and talk with a friend or partner to express the anger and understand it.” Getting over it will help you move forward more constructively.


Though you may not feel like it, hitting the gym or getting outside can help you feel better, especially after you get a rejection letter or call. “It takes about 20 minutes of exercise for the endorphins to start being released in your body,” says Richard Deems, co-author of Make Job Loss Work for You. Endorphins are natural pain and stress fighters produced by your body. The activity will help you clear your head, expend some energy and recharge for the next round.

Regain Perspective

Heading to the great outdoors also improves your perspective. “Go to places that are bigger than life such as the ocean or the mountains or the desert,” suggests Dennis Grindle, director of the MBA Career Management Center at Southern Methodist University’s Cox School of Business. A change of venue will help you shake off some of your malaise and get you out of your own head for a while.