Handling Job Rejection Part 1: Building Resilience & Motivation to Bounce Back Stronger

Job adverts can receive hundreds of applicants with only a handful of those candidates selected for a job interview. With those chances, it’s no surprise that it can take a person a significant number of applications before they land the right job.

With only a small number of candidates who are successful in progressing to the next stage, it’s easy to take job rejection personally and feel discouraged and demotivated in submitting further applications. While it might seem like a personal failing, developing strategies to cope with these employment setbacks is a crucial skill that paves the way for landing the right role for you.

To help navigate these challenges, Alessia, Workskil Australia’s Allied Health Manager (pictured below) provides some valuable insights into building resilience and motivation for job seekers. She shares practical strategies for both short-term support and long-term growth, as well as actionable steps job seekers can take to stay focused and determined.

In your experience, what are the most effective ways to build resilience in the job market?

Building resilience while navigating the job market can involve focusing on two key areas: professional life and personal life.

We can enhance resilience in our professional life by:

• Encouraging continuous learning and skill development: This enhances your opportunities but also allows you to be current in your knowledge and gain new qualifications which can boost confidence and motivation.
• Networking: Attending events, information sessions, job clubs and interacting on LinkedIn to keep up to date with new information regarding specific industries or industries you’re wanting to work in.
• Goal Setting: Establishing and achieving goals, regardless of their size, helps maintain focus, motivation, and confidence.
  • E.g. Apply for 10 jobs per week.
  • Complete one mock interview per week.
  • Connect with 1 new person every week that is relevant to your job search or in an industry of interest.

In addition, we can maintain resilience in our personal life by:

• Being Open-Minded: Stepping out of your comfort zone and being willing to try new things can help you get comfortable with change and fosters adaptability and person growth.
• Health and Wellbeing: Actively engaging in stress management strategies such as, maintaining a healthy lifestyle through regular exercise, having a balanced diet and reaching out for support when needed. Further to this, if you are working, ensuring you have a healthy work-life balance that allows you to recharge and maintain your productivity.

What strategies can job seekers implement to not feel discouraged or take job rejection personally?

It's important to recognise that receiving a job rejection is a normal part of the application process and is perfectly okay. Each rejection offers valuable lessons that can better prepare us for future opportunities. Viewing job rejections as learning experiences allows us to approach the next opportunity differently.

A positive perspective is to see a job rejection as a "stepping stone" rather than a "setback." Maintaining a positive mindset is crucial; reflecting on our strengths and past achievements can help sustain our confidence and motivation. It’s also important to reach out for support, share your experiences, and prioritise health and well-being. Regular self-care and maintaining healthy routines are essential in navigating job rejections and continuing your job search with resilience.

What are some ways that job seekers can stay positive and maintain motivation throughout their job search?

Maintaining motivation while navigating the job market and going through interviews can be challenging. However, a few simple steps can help you rebuild and sustain your motivation:

• Set Small, Achievable Goals:
  • Start with manageable tasks, such as applying for one job per day for a week. At the end of the week, reassess and increase the number if needed.
  • Dedicate a specific amount of time each day to your job search, like one hour, and gradually adjust as necessary.
  • Celebrate each small victory to release the feel-good hormones which helps in keeping us motivated.
• Identify Your "Prime Time":
  • Focus on the time of day when you feel most productive, whether it's in the morning or evening, and schedule your job search activities during these periods.
• Take Breaks:
  • Regular breaks are essential to maintain and recharge your productivity.

Once you’ve re-established your motivation, you can maintain it by:

• Building Healthy Routines:
  • Treat your job search like a job by setting a schedule e.g. set aside a specific time or amount of time you want to spend on your job search each day or week. It’s important to find a balance that works for you.
• Staying Organised:
  • Keep detailed records of your job applications so that you’re able to follow up when needed.
• Acknowledging Progress:
  • Recognise all forms of progress, such as receiving feedback or securing interviews, not just landing a job.

What support is available for job seekers who need help navigating the job market?

The Workskil Australia team is here to support you every step of the way through the recruitment process, including when you don’t get the result you hoped for. Your dedicated Employment Coach can help keep you on track and assist with further training, qualifications, resume and interview prep to ensure you are ready for when the right opportunity comes your way.

For those facing personal challenges that impact their job search, our free Allied Health Services include comprehensive support. Available to registered Workskil Australia customers, these services provide counselling and guidance to help you overcome obstacles, improve mental well-being, and ultimately achieve your employment goals. Our experienced team offers group sessions, in-person and virtual counselling, ensuring flexibility and accessibility.

The bottom line

It’s okay to feel upset or disappointed when you receive a job rejection. It’s a normal part of the process. Taking small steps to flip the narrative, seize new opportunities and create healthy self-care are all part of the process of building resilience and staying on the job hunt journey. While finding the right role may take time, developing a positive mindset and perseverance will significantly increase your chances of success.