How to Cope with 100s of Job Rejections?
This article is one of many in the “Mental Health from a Job Search Perspective” series with Relocation Psychologists. To view the rest, click here.
Job rejections can be tough, and there’s no magic trick to make them easier. It’s completely normal to feel disappointed, frustrated, or even hopeless at times. The key is to acknowledge these emotions rather than suppress them.
1. Accept Your Emotions
Rejection brings up emotions like anxiety and disappointment, and trying to push them away won’t make them disappear. Instead, recognize and name your feelings: “I am disappointed because I received another rejection.” This simple act of acknowledging emotions can be relieving in itself. Processing emotions rather than avoiding them helps you move forward.
2. Find Ways to Recharge
Dealing with constant rejections drains energy. Since this phase may last a while, consider what can help you regain energy. Ask yourself:
What brings me energy?
Are there alternative ways to improve my job search besides submitting applications?
Can I build connections through networking?
Would working with a career coach help me gain an objective perspective?
Who can I talk to for support and fresh ideas?
It’s common to focus only on the negatives, but talking to others can bring new perspectives and remind you of alternative options.
3. Take a Break When Needed
Stepping away from job searching for a short while can help reset your mindset. Engaging in other activities—whether it’s exercise, a hobby, or socializing—allows you to return with fresh energy and focus.
4. Balance Mind and Body
Even as psychologists, we recognize the importance of the mind-body connection. Practices like mindfulness, meditation, and breathing exercises can help regulate your nervous system and bring a sense of balance. Emotions exist to protect you; they signal unmet needs or perceived threats. Instead of resisting them, try to understand what they are telling you.
5. Embrace Sisu—The Finnish Grit
In Finland, we have a word: sisu. It means perseverance and resilience—continuing despite difficulties. Job searching requires persistence. While rejection is part of the process, staying determined and moving forward is key.
6. Manage Your Thoughts and Expectations
Your thoughts shape how you experience rejection. If you tell yourself, “I’m not good enough” or “I’m a failure,” you will feel worse. Instead, challenge these thoughts:
Is this thought really true?
Would I say this to a friend in the same situation?
What’s a more constructive way to look at this?
Also, set realistic expectations. Finding a job is harder without local networks or language skills, but acknowledging these challenges helps you strategize effectively rather than blame yourself.