Handling rejection and keeping going

Almost everyone hears 'no' many times on the way to 'yes'. Rejection is information, not a judgement of your worth, and how you respond to it is one of the most useful career skills you can build.

Why rejection is normal

• The National Careers Service notes that it is common to attend several interviews before getting an offer.
• Imperial College London's careers team points out that rejection is usually about fit or competition, not your worth as a person.
• Many opportunities for teenagers are small and popular: a single summer placement may have many applicants and only one or two places.
• Hiring is a two-way process, as the University of Bath careers service says. Sometimes a 'no' saves you from a role that would not have suited you.

Look after yourself first

• Allow yourself to feel disappointed for a short while. Imperial advises self-compassion rather than harsh self-criticism, which tends to make things worse.
• Avoid comparing yourself with friends who received offers. Everyone's timing and path are different.
• Talk it through with someone you trust: a parent, teacher, school counsellor or friend.
• If disappointment turns into low mood that lasts or affects your sleep, eating or schoolwork, speak to a trusted adult or see the Mental Health module for where to get help.

Ask for feedback and learn from it

• Send a short, gracious reply: thank them for their time, say you would still welcome future opportunities, and politely ask whether they could share any feedback. The University of Bath suggests asking what you did well and where you could improve.
• Be patient and do not chase repeatedly. Bath notes that employers may receive many feedback requests, so a reply can take time and may not come at all.
• If there is no feedback, review your application yourself, as Imperial suggests. Did your CV clearly show the skills in the advert? Did you research the organisation well enough?
• Model reply: 'Dear Ms Nasser, thank you for letting me know, and for the opportunity to interview. I enjoyed learning about your team. If you have time, I would be grateful for any feedback that would help me improve. Kind regards, Yousef.'

Improve your next application

• Proofread your CV and cover letter for errors and check you used keywords from the advert. Bath notes that some applications are screened by software first.
• Replace vague claims with evidence: instead of 'team player', give a specific example with a result.
• Rehearse the questions you found hardest, using your post-interview notes and the STAR method.
• Ask your school careers counsellor or a teacher to review your CV and do a mock interview with you.

Keep momentum

• Imperial advises continuing to apply and having a backup plan, rather than giving up on your goals.
• Keep several options going at once, for example two volunteering roles, one work-shadowing request and one online course, so a single 'no' does not stop you.
• Track your applications in a simple table: organisation, date applied, follow-up date, outcome and lesson learned.
• Celebrate effort, not just results: each application and interview is practice that makes the next one easier.