There are so many reasons why people get rejected from roles. Sometimes it’s because the role has already been filled. Sometimes the volume of applications is disproportionately high so not everybody’s application gets looked at. Sometimes the vacancy is filled internally. Sometimes the business demand changes so there are fewer hires needed. Of course, sometimes you’re just not right for the role. 

A big mistake candidates often make though, is assuming that the outcome of rejection categorically means that they are not good enough. This could be the case, however don’t make assumptions when there are so many other external factors affecting whether or not you get hired. If you’re feeling overwhelmed with your job search, here are a few key things to bear in mind:

1. Stay present

Getting overly caught up in narratives (I’ll never get a job, I’ll always be rejected) can feel overwhelming and divert our attention from potential solutions. Take some deep breaths, remind yourself where you are now, acknowledge that almost everybody has been rejected multiple times, and move forward.

2. Recognise the context and try to seek some perspective

Most professional problems are temporary, even if they don’t feel this way at the time. Looking for a job can feel all-consuming, but it’s unlikely you’ll remember this as significant in a few years’ time. Try to identify examples of when past worries have evaporated over time, and keep your challenges in perspective.

3. Remember what is constant

Life can feel busy and hectic, and with most of us moving jobs and changing career more frequently these days, the highs and lows can sometimes feel excessively turbulent. Remind yourself what is constant in your life – whether this is a hobby, your family, or even exercise – as this can make even the scariest of situations more bearable.

4. Take action

Remember there are always things you can do to change the situation you find yourself in. You can write down an action plan, attend a networking event, or start a new job application. You can choose to switch the narrative if you shift your attention to what you can control. 

5. Seek help and talk it out 

If you reach a point where you feel your mental health or wellbeing is being affected by your job search, you should talk to someone about it. Whether this is a friend, a family member, or a professional, don’t suffer alone.