Got Knocked Down? Get Back Up! How to Overcome Rejection at Work Like a Champ

Stacey was approached by a head-hunter about a job that was exciting, in an accelerating industry, and rather lucrative. Stacey wanted that job. In advance of the interview, she studied the industry, low-key stalked her potential boss and future co-workers on social media, and prepared for questions using the STAR method. The first interview went well. As did the second. And the third. All told, Stacey interviewed nine times for that job. At one point, her potential boss strongly hinted that the role was hers. And then it wasn’t. A last-minute candidate flew through the search process and won the role. Stacey had never felt more rejected in her life.

Rachita spent a month building a proposal for a work project she wanted to lead. She didn’t get the go-ahead.

Despite receiving the highest performance scores in her division, Marley has been passed over for promotion two years in a row.

Letizia couldn't get anyone on her sales target list to return an email, much less engage in a call. When she did finally get a nibble, the client was excited, onboard, and just needed to “run it up the flagpole”. Then he ghosted.

Rejection sucks. But in the dynamic world of work, how you handle these inevitable setbacks can be the ultimate game-changer. Instead of letting rejection deflate you, learn to overcome it like a true champion.

How to overcome rejection at work:

Acknowledge and Allow (But Don't Dwell)

Your initial reaction might be disappointment, frustration, or even anger. That's perfectly normal. Allow yourself to feel those emotions without judgment. Trying to suppress them will only prolong the negativity. Take a moment to process, whether it's a quiet walk, a venting session with a trusted friend (outside of work!), or simply some deep breaths. However, set a time limit on this. Don't let the rejection fester and consume your thoughts. Champions acknowledge the blow, then refocus.

Seek Constructive Feedback (If Possible)

This is where the real growth happens. If the opportunity arises, politely ask for specific feedback on why your proposal wasn't chosen, or why you weren't selected for the role. Frame your request as a desire to learn and improve. Listen actively to the feedback, even if it's tough to hear. Remember, this isn't about dwelling on the negative, but extracting valuable insights for future endeavors. Not all rejection comes with feedback, and that's okay too. Sometimes, the reasons are internal to the decision-makers and not a reflection of your capabilities.

Reframe Your Perspective: It's Not Always About You

It's easy to internalize rejection and take it personally. However, try to consider that there might be factors at play that have nothing to do with your skills or qualifications. Perhaps another candidate had a very specific niche experience, the project budget shifted, or the timing wasn't right for your idea. While this doesn't diminish the sting, it can help you detach emotionally and avoid unnecessary self-criticism. Remember – "no" is normal!

Focus on What You Can Control

Dwelling on the "what ifs" and things you can't change is unproductive. Instead, channel your energy into what you can control. This might involve honing your skills, seeking out new learning opportunities, refining your approach for future proposals, or building stronger relationships within your team. Taking proactive steps empowers you and shifts your focus from the setback to future growth.

Learn and Adapt: Every Rejection is a Lesson

Think of each rejection as a data point. What did you learn from the experience? Did you identify any areas where you could improve? Did you gain a better understanding of the company's priorities or decision-making processes? Champions analyze their "losses" to strategize for future "wins."

Maintain Your Confidence and Momentum

Rejection can chip away at your self-esteem, but only if you let it. Actively work on maintaining your confidence. Remind yourself of your strengths, accomplishments, and past successes. Continue to engage in your work with enthusiasm and seek out new opportunities. Don't let one setback derail your momentum.

Build a Strong Support System

Lean on your network of colleagues, mentors, friends, and family. Talking about your experiences and receiving encouragement can provide valuable perspective and emotional support. Knowing you're not alone in facing these challenges can make a significant difference.

Overcoming rejection at work isn't about becoming immune to disappointment. It's about developing the resilience, mindset, and strategies to navigate setbacks effectively. By acknowledging your emotions, seeking feedback, reframing your perspective, and focusing on growth, you can transform rejection from a stumbling block into a stepping stone on your path to success.

So, the next time you face a "no," remember these strategies and rise to the occasion like the champion you are.

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