Coping with Rejection: Journey with OZGRADS
One Friday afternoon, my phone buzzed with a call from Meilin, an Accounting student. Her voice was heavy with skepticism about our OZGRADS workshops and hesitation as she shared her story. Repeated rejections from job applications and failed assignments had crushed her spirit, pushing her to consider leaving Australia. Students often face this crushing sting of rejection in studies or job hunts. Meilin wanted one last chance to turn her life around. Through OZGRADS’ workshops and my personal mentoring, she rebuilt her resilience and landed a job in her field. Here are the six practical techniques she followed, packed with tools to help you transform setbacks into growth.
Reframe Rejection as Feedback
Meilin learned to view rejection as a learning opportunity. Start by journaling with prompts like “What can I improve?” or “What went well?” Meilin noted, “My CV lacked specific skills.” Use apps like Day One or Notion to organize thoughts. Then, list three changes, like updating a cover letter, adding specific skills in CV and polish LinkedIn profile. Studies suggest reframing rejection builds resilience, keeping you driven.
Practice Self-Compassion
Rejection sparked self-doubt for Meilin, but she countered it with kindness. Try a five-minute meditation on Headspace or Calm, repeating “I’m doing my best.” Write a letter to yourself, like Meilin’s, highlighting strengths: “I’m determined.” Schedule 10 minutes daily for self-care, like a walk. Experts say self-compassion reduces stress, softening setbacks’ sting.
Seek Support Networks
Meilin felt alone until she found community. Connect with peers or lecturers via WhatsApp or Zoom to share struggles. Join OZGRADS’ workshops at OZGRADS for job hunt support or explore Beyond Blue’s Community for mental health forums. Meilin joined a study group, gaining encouragement. For international students, cultural clubs offer shared insights. Research shows support halves rejection’s emotional impact.
Analyze and Tailor Your Approach
Meilin’s generic applications caused rejections. Review job ads on SEEK or contact OZGRADS to pinpoint missing skills, like Meilin’s addition of “Excel proficiency” to her CV. Use Trello to track applications and tweaks, like tailored cover letters. For assignments, meet tutors to clarify grading rubrics. Studies show refining strategies doubles success rates.
Build Small Wins
Rejection dented Meilin’s confidence, so she set small goals. Create daily tasks, like revising a CV section or studying for 25 minutes, using Todoist to monitor progress. Celebrate wins, like Meilin’s improved assignment grade, with a treat like ice cream. For international students, learning a local phrase is a victory. Experts note small wins rebuild momentum.
Plan for Future Opportunities
Meilin regained hope by planning ahead. Explore roles or graduate programs on SEEK. Create a spreadsheet to track deadlines, like Meilin’s early internship submission. For international students, check visa options on the Department of Home Affairs site. Set weekly goals, like one application, using Google Calendar. Research shows planning after rejection boosts employability by 40%.
Meilin’s transformation through OZGRADS proves rejection is a stepping stone. By reframing setbacks, practicing self-compassion, seeking support, adjusting strategies, building wins, and planning ahead, you’ll thrive. Need help? Visit OZGRADS for job application support or Beyond Blue for mental health resources. Start your comeback today!
References
Beyond Blue (2023) Mental health support resources. Melbourne: Beyond Blue. Available at: https://www.beyondblue.org.au (Accessed: 7 November 2025).
SEEK (2023) Job search and career advice for Australians. Melbourne: SEEK Limited. Available at: https://www.seek.com.au (Accessed: 7 November 2025).
Neff, K. (2011) Self-compassion: The proven power of being kind to yourself. New York: William Morrow.
Winston, C. and Maher, H. (2022) ‘Overcoming setbacks: Resilience in higher education’, Journal of Student Success, 13(2), pp. 45–59.
Disclaimer
This blog contains links to external websites and platforms for informational purposes only. We are not affiliated with, endorsed by, or compensated by any of the organisations, platforms, or services mentioned. All references are provided to support students and readers in accessing useful resources.
Permission was obtained from the student mentioned in this blog before publishing their details.