“The algorithm rejected me” spiral: How to stop rumination and regain control fast

A simple rejection email following an application for a position can be far more significant than it initially appears, particularly in instances where no further feedback or clarification is offered, and this is exactly what research has shown to be the cause of evoking an emotional response.

Research into psychology in the workplace has demonstrated that, in instances where no clear reasoning for rejection is offered, this evokes a state of uncertainty, which in turn evokes what is known as “identity threat,” in which individuals begin to question their own abilities and self-worth, as opposed to questioning the situation, as discussed in research published by the National Institutes of Health.


Furthermore, this can be exacerbated in instances where decisions appear to be made via machine, as this can evoke a sense of powerlessness in individuals, as discussed in further research regarding psychology in the workplace, as individuals will perceive machine decision-making as being beyond question, and as discussed in further research regarding “algorithm aversion,” in which individuals are more likely to distrust machine decision-making than human decision-making, even in instances where decisions are similar.

The Rumination Loop That Follows

Rumination is not simply thinking about what went wrong; it is more of an endless cycle of negative thoughts that seem to lead to the same question without providing answers.

According to neuroscience research, this is connected to the default mode network of the brain that becomes overactive during periods of uncertainty and stress, as mentioned in the research on mental health issues compiled by the NIH.

According to work psychology research, this can escalate to the point where motivation is lost, and anxiety is heightened as applications are not submitted as quickly as they might have been because of this cycle of negative thinking.

Psychological studies have consistently demonstrated that moving from a state of passive thinking to a more structured and active state of being reduces rumination and restores a sense of control.

A Simple Reset Plan That Works

Separate your self-worth

The first step is to recognize skills, achievements, and experiences that exist independently of a particular application, as research indicates self-compassion exercises can reduce rumination significantly, as highlighted in meta-analyses used in mental health research.

Adjust resumes using real keywords

The applicant tracking system may look for exact phrases used in the job posting, and research suggests that using the keywords in the resume makes a difference, so it’s likely that making changes will have a significant impact on the results.

Add measurable proof

Quantifying success with exact numbers, such as percentage increases, makes it easier for the system and recruiter to assess the candidate, and research suggests that evidence-based resumes do better in the screening process.

Expand beyond job portals

By only using online applications, job seekers are limited in their exposure, and research has indicated that using referrals and direct methods can help improve response rates, as seen in hiring studies found in PubMed.

Test different versions

By using two different types of resumes in applications, job seekers are able to figure out which works better for them, and behavioral research supports experimentation as a way to build self-confidence and eliminate uncertainty.

Track application data

Making a basic record of applications, views, and responses converts an emotional process into a quantified process, and research indicates that understanding response rates helps normalize rejection and reduce self-blame.

Set a short-term experiment

Setting a goal for a certain number of applications in a set period of time, say two weeks, gives you structure and momentum, which helps break repetitive thinking and get you moving forward.

Turning Silence Into Strategy

Following up on an application can change a passive waiting game to a more active one, and career research has found that following up can increase the response rate to an application by keeping the applicant visible without applying pressure.

A simple communication that expresses continued interest and asks for further information can help to break the silence and make it a point of action.

Algorithmic rejection, as uncomfortable as it might be, does not feel more unkind, but rather more uninformative, as the human mind cannot stand unexplained phenomena.

Studies have shown across the board that the more uncertainty, the more rumination, whereas the more structure, the less.

The insight here is that control does not come from understanding all the rejection, but rather from designing a system that keeps moving forward despite it.