Turning Rejection Into Action in Your Climate Career Transition

Me, not getting picked for school yard football, c.1985

Navigating Rejection: Building Resilience During Your Career Change

I was nearly always picked last for football at school. And then to be in goal. Which if you know anything about English playground politics is the shittiest job for any kid.

I mean, in the tough love of the 80’s it would be described as character forming, and there is a thread of truth in that. But these days there are some practical, actionable steps that as grown-ups we can take to re-learn the skill of handling rejection and to push toward our goal of making a meaningful Contribution.

It might have been a while that you’ve exposed yourself to rejection in this way if you are mid career and making a transition. So, when those rejection emails arrive in your inbox, it can feel like a punch to the gut. But let’s discuss how to pick yourself up, dust off the disappointment, and move forward with a bit more resilience—and perhaps a touch of confidence.

1. Understanding the Emotional Impact of Rejection

First things first: it’s perfectly normal to feel upset or disheartened. Allow yourself to wallow for a moment (but not for too long!). Give yourself permission to grieve that lost opportunity. You’re not alone in feeling this way—trust me, it’s part of the journey.

Rejection often brings up old insecurities that many of us thought we’d left behind. Suddenly it’s not just about the job; it’s a reflection of our capabilities and, at times, our self-worth. It’s easy to spiral into negative thinking—comparing ourselves to others who seem to be advancing effortlessly.

But we’re all on different paths, and just because someone else’s journey appears smoother doesn’t mean yours isn’t valid or worthwhile. And let’s face it, their journey probably isn’t as smooth as it looks anyway.

So what can we actually DO…?

2. Building Emotional Resilience

Now that we’ve acknowledged the emotions, let’s turn the tide. Here are some concrete steps to help you build emotional resilience. And yes some might feel a bit new age, tree hugging, patronising emotional nonsense, but they are all based in rigorous psychological study. So get over yourself a little and try something new.

(You know what, I clearly still carry my own Northern English cynicism when it comes to emotional chat. - apologies to my US ‘heart on the sleeve’ readers)

Perspective on Acceptance: The Bigger Picture

Here’s the key point: those rejections? They’re just a tiny sample of the overall acceptance you’ve experienced throughout your life. Think about it: you’ve had countless moments of validation as a friend, a parent, or a colleague.

• As a Friend: Remember those friendships that have flourished? The support from your pals when you needed it most? Those relationships reflect your value and character.

• As a Parent: If you have children, think about all the love and joy they’ve brought into your life. Every hug, every moment of pride—those are your affirmations, your own little victories.

• As a Colleague: Don’t forget your professional victories! The collaborations that went well, the trust you’ve built over the years—these experiences prove you have what it takes. Each successful project and positive interaction serves as a reminder of your capabilities.

Rejections are isolated events, not the full story. Just like in life, where acceptance comes from various sources, a single rejection should be viewed in context.

“There’s no correlation between being good at your job and being good at a job search. Don’t let interview rejections make you doubt your abilities.”

— Katie McIntyre

Reframe the Experience:

This isn’t a reflection of your worth. Every rejection is just another chance to learn and grow. Think of it as a gentle nudge steering you toward the right opportunity. It’s all about perspective—if one door closes, it simply means another one is waiting to be opened.

• Self-Care Practices: Go easy on yourself. Dive into some self-care rituals:

  • Journaling: Write down your thoughts and feelings. It’s a powerful way to process what’s going on inside your head and heart.

  • Reach Out: Have a chat with a mentor or a friend who knows how to lift your spirits. Sometimes, just vocalising your frustrations can help you feel lighter.

  • Physical Activity: Engage in some physical activity or hobbies that boost your mood, whether it’s a walk in the park, a good book, or hitting the gym. Exercise releases endorphins, those delightful little chemicals that help combat stress.

Practical Steps:

Post Rejection Thank You Notes

I see far too many job seekers treating rejection like it's the end of the road. They just cut ties with everyone at the company. But these are people you’ve spent 30-60+ minutes building a connection with and hoursof pre-interview research time getting know!

They already know your value, they understand what you bring to the table. In fact, they can be some of the best contacts for future roles—if you keep that door open. So, instead of seeing rejection as the final word...

Send a Post-Rejection Thank You note!

Here’s a simple framework to follow:

1. Thank them for considering you and taking the time to connect.

2. Wish them well with their new hire and their ongoing success.

3. Call out specific things you loved about the company, the team, or your conversations.

4. Ask if it’s okay to stay in touch.

Here’s an example:

"Hi Hameed,

Thanks again for taking the time to chat with me last week! I heard the team made a hire—so excited for you all, and wishing you tons of success with [Initiative].

I really enjoyed interviewing at [Company], and our conversation about [that thing you talked about in the interview] was a highlight for me.

If you’re open to it, I’d love to stay in touch! Either way, have a fantastic rest of your week."

Finally, set yourself a reminder to follow up once a month. And when you do reach out, focus on adding value in those touch points. Building relationships is about more than just landing a job; it’s about creating a network that can support you throughout your career.

Asking For Feedback (And not getting it)

Let's be honest: you are unlikely to get meaningful feedback. These days, that practice seems to have fallen by the wayside.

And as someone who has spent 20 years in hiring roles, I can tell you that the feedback you’ll get sent is rarely helpful—often consisting of generic, excuse-ridden banalities about not being the right fit at this time.

Instead, consider developing the practice of "perspective switched feedback."

Eh? Read on for a little game play…

Imagine you were invited to provide feedback to the interviewer about how the interview went. What would you say?

1. Three Positive Observations: What did you feel went well, where were you well aligned in terms of being able to support them, how would you rate your potential cultural fit.

2. Three Areas for Improvement: Where did you feel things could have been better? Perhaps the questions didn’t quite align with your experience, or the format / style of the discussion didn’t suit you.

Then, take those observations and flip the perspective again to see why you felt this way. Often, this will give you insight into where the misalignment of needs and offerings (theirs and yours) occurred. Understanding this can help you refine your approach for future interviews and clarify what you really want from your next role.

It’s a Two Way Thing

This is critical. There is a reason why it hasn’t worked out. If they don’t want you for who you are and what you are offering then maybe, just maybe, you don’t want them either. Like dating, interviewing is a two way thing. If it isn’t right on one side of the dating table, then imagine a relationship that starts on that footing. Awkward right? So, “plenty more fish in the sea”, and plenty more platitudes like that available on request.

Yeh, I just used a lame Phoenix picture to make my point. Soz not soz.

Conclusion

Rejection is simply part of the career change journey. It doesn’t define your value or capabilities. So, when you get knocked down, dust yourself off, channel your inner resilience, and keep moving forward. The right opportunity is still out there, just waiting for you to seize it.

Navigating rejection isn’t just about surviving; it’s about thriving in the face of adversity. Each setback teaches you something valuable, shapes your journey, and ultimately leads you to where you’re meant to be.

Look at me, I was last to be picked for playground footie, but now I’m doing a job I absolutely love and have (mainly) recovered from the rejection 40 years ago ;-)

No post about the emotional punch of rejection would be complete without a suitable Insta-meme worthy quote. So, please pick one of the following to be your meaningful thought for the day:

“Our greatest glory is not in never falling, but in rising every time we fall.”
— Confucius

“It’s not whether you get knocked down, it’s whether you get up.”
— Vince Lombardi

“Success is not final, failure is not fatal: It is the courage to continue that counts.”
— Winston S. Churchill

“The greatest glory in living lies not in never falling, but in rising up every time we fall.”
— Nelson Mandela

“Defeat is simply the addition of time to a sentence.”
— Don Shula