Job interviews can be equal parts anxiety-inducing and exciting. A new opportunity, and possibly a different future, can await. Then, after the interview, you check your inbox: “We regret to inform you…” “Unfortunately, while your qualifications were impressive…” “We’ve decided to go in another direction at this time.” Rejection after an interview can feel defeating. However, there are ways (and reasons) to feel like you’ve won anyway.

Several career experts and job search professionals spoke to Upworthy to share their advice on managing the emotions that come with job rejection. They also offered tips and data to boost your confidence and help you return to the job search feeling like a winner. Here are five of their recommendations.

“Give yourself permission to feel how you feel,” said career coach Dante Rosh. “If you’re feeling rejected, feel rejected. Acknowledge the feeling, but don’t allow yourself to sit in it too long. Put a timer on your pity party. This may sound like, ‘I’m going to feel bad for the rest of today, but tomorrow is a new day and I’m going to continue my search.’”

“Rejection after a job interview can be challenging, but the most important thing you can do is protect your mindset,” said Jasmine Escalera, a career expert for LiveCareer. “Take a moment to pause, breathe, and step away instead of rushing right back into applications. So many candidates push through without processing it, but giving yourself that space supports your mental and emotional health. And when you do that, you come back stronger, more grounded, and more resilient for the remainder of your search.”

2. Know that you aren’t alone, and that there will likely be many rejections before a “yes”

Ellen Raim, a former chief human resources officer turned career advisor, said the job market is difficult. She shared data showing that it can take 50 applications to get a job interview and 200 interviews to land a job. She encouraged new job seekers to keep going.

“In today’s market looking for a job is like being in sales. Good salespeople know they won’t close every deal,” said Raim. “On the hard days, remember: every effort you have made counts; you’re closer than you were yesterday. You have a great product. You will make the sale; keep going.”

“Rejection has a finite time frame,” said Lacey Kaelani, CEO of job search engine Metaintro. “According to our data, the average number of applications received for any position is in the approximate excess of over 250. Reaching the interview stage could mean that an applicant is in the top 2% of all applications. That in itself is a win.”

@selfmademillennial You can still land jobs at companies who have rejected you in the job search. If you went through their hiring process, that means you have good skills and are compatible with the team, just the timing or role wasn’t quite right. So many of my clients land jobs at companies who once rejected them by using Job Shopping strategies. You can do this too! Don’t let these relationships go to waste. Follow for more! #jobsearch #jobtips #hiring #business #worklife #careercoach #jobmarket ♬ original sound – Madeline Mann

You can still land jobs at companies who have rejected you in the job search. If you went through their hiring process, that means you have good skills and are compatible with the team, just the timing or role wasn’t quite right. So many of my clients land jobs at companies who once rejected them by using Job Shopping strategies. You can do this too! Don’t let these relationships go to waste. Follow for more! #jobsearch #jobtips #hiring #business #worklife #careercoach #jobmarket ♬ original sound – Madeline Mann

3. Reframe and redirect negative thoughts and rumination

“Reframe your negative thoughts,” said Rosh. “While we can’t always control what thoughts pop into our heads, we can control the power and energy we give them. Instead of accepting ‘I’m unhireable’ as fact, try reframing it. ‘My mind is telling me I’m unhireable and I’m working on not buying into that.’” 

Peter Franks, a former executive search firm headhunter who’s currently the editor at No Latency, said to focus on the facts of the situation rather than ruminate on the rejection.

“As humans, we’re naturally competitive and want to succeed,” said Franks. “Being rejected hurts our pride but it’s worth remembering that only one person can win any recruitment process. If you apply for a role and get invited for an interview, you’ve already beaten 80% of the market. If you make it to the second or third interview, you’ve probably surpassed 90% of the candidate pool.”

In short, if you don’t get a job offer after a third interview, you didn’t lose 0-1—you won 2-1. This reframing could lead to a 3-0 win in the future.

4. Write down what went right and what you learned 

Lucas Botzen, a human resources manager and CEO of Rivermate, recommended writing down three moments in which candidates felt confident, thoughtful, or had a strong rapport with the interviewer. Botzen said this shifts the focus from what could have gone wrong to what went right. He also recommended keeping a log after every interview.

“Write a skills success log for each interview,” Botzen said. “This is a log that should record not only what worked but also what [the interviewee] learned about themselves and their skills.”

Writing down what you did right helps you see the wins you’ve achieved and offset any feelings of loss.

5. Send a thank-you note to the interviewer for your own confidence

“After being rejected for a job, the best thing you can do is send the hiring manager a brief thank you note with a question about how you can improve your resume or skills to ‘hopefully’ land a job at that company one day,” said Kaelani. “You might end up receiving an answer that provides insight.”

While this advice is typically recommended as a courtesy, it’s not just about professionalism. It also allows you to get the last word.

“By sending a thank you note to the interviewer in which you reference an idea that you discussed during the interview, you are taking control of the situation,” added Botzen. “This gives you a sense of power and professionalism, even if the company decided to go in another direction.”

Rejection is common. While it hurts, these insights can help job seekers feel better, knowing that landing a job is not a question of “if,” but “when.”

Music, community and joy drive real change

In a small village in Pwani, a district on Tanzania’s coast, a massive dance party is coming to a close. For the past two hours, locals have paraded through the village streets, singing and beating ngombe drums; now, in a large clearing, a woman named Sheilla motions for everyone to sit facing a large projector screen. A film premiere is about to begin. 

It’s an unusual way to kick off a film about gender bias, inequality, early marriage, and other barriers that prevent girls from accessing education in Tanzania. But in Pwani and beyond, local organizations supported by Malala Fund and funded by Pura are finding creative, culturally relevant ways like this one to capture people’s interest. 

The film ends and Sheilla, the Communications and Partnership Lead for Media for Development and Advocacy (MEDEA), stands in front of the crowd once again, asking the audience to reflect: What did you think about the film? How did it relate to your own experience? What can we learn? 

Sheilla explains that, once the community sees the film, “It brings out conversations within themselves, reflective conversations.” The resonance and immediate action create a ripple effect of change.

Across Tanzania, gender-based violence often forces adolescent girls out of the classroom. This and other barriers — including child marriage, poverty, conflict, and discrimination — prevent girls from completing their education around the world. 

Sheilla and her team are using film........

© Upworthy