How To Deal With Workplace Rejection

We’ve all had instances in our lives where we’ve felt rejected from an unrequited primary school crush or a mean mate leaving you out. And as we get older, life can often throw the odd workplace rejection into the mix (nice one, universe).

From not getting hired for the job wanted, to getting fired, not getting that promotion or even being left out at work, it can be a minefield.

But when rejection happens, it doesn’t have to mean the end of the world. Although experiencing rejection at work can be painful, it can also be a massively helpful learning experience that can shape who we are. 

Rejection can make you realise what you don’t want 

When you get a rejection email or voicemail (who answers their phone to strange numbers?!) it’s all too easy to sink into self-pity and frustration. 

But if we think of it as a favour they’ve done us, serving to open better doors for better suited jobs, it helps put things in perspective. 

If the employer didn’t want to hire you in the first place, chances are it wasn’t for you - in the same way that a job you did get is probably really well suited to you and your personality, skills and experience.

Embrace self-soothing 

Sometimes, rejection can stir up some pretty rubbish feelings; anxiety, low self-esteem and anger to name a few. 

And we’re here to tell you that that’s completely normal - and even expected - when experiencing a painful and sometimes confusing feeling. It’s all too easy to let your emotions run away with you and begin doubting yourself, your abilities and who you are. 

In those moments, it’s really important to take a break and treat yourself to some deep breaths and practice self-soothing techniques. 

This can be anything from writing down reasons you’re awesome to calling a friend or family member that makes you feel good. It’s also worth noting that the reasons behind rejections aren’t always directly to do with you - so turning it inward often isn’t the way to go. Unless you’ve been given helpful feedback, accept what is and after feeling what you need to feel, let it go.

Set your sights on bigger and better things 

Though it’s never gonna feel great, rejection is always an opportunity to grow, recalibrate, set your sights on new goals - and embrace what is really meant for you.

Whether it’s looking for a new job, making different workplace friends or taking a break away from it all, there are heaps of ways to do a bit of self care and remind yourself you’re awesome. 

Once you feel comfy, get yourself back out there, reach for the stars and don’t let anyone determine your worth but you.

For more career-related support, tips, advice and inspo on your career, head to our free careers expo - we’re rooting for ‘ya 🌈