If you’ve been passed over for promotion and are now depressed, I know how you feel.
I’ve been passed over for many promotions in your professional career, and if I’m honest, it never got any easier to deal with.
This is easier said than done, but you need to dust yourself off, figure out why you’ve been passed over, and do better next time.
And I can help you do exactly that!
Here is what you should do if you’ve been passed over for promotion, depressed because of it, and want to get promoted next time!
Passed Over for Promotion Depressed and Frustrated? 5 Steps to Get that Promotion!
1. Find Ways to Deal with Your Depression and Disappointment
If you’ve been passed over for a promotion and it’s hit you hard, the first step is to deal with those emotions you’re feeling.
Whether it’s talking to a therapist or seeking support from friends and family, you have to find ways to cope with your depression and disappointment.
Everyone is affected differently by disappointment, so it’s hard to say what you’ll need to do exactly.
But the most important step is that you do address your feelings, otherwise they’ll just fester and make it harder for you to move on.
Related – What to do if you’re passed over for promotion due to internal politics!
2. Figure Out Why You Were Passed Over
The next step is to figure out why you were passed over for a promotion.
This means you need to stop blaming everyone else, making excuses, or saying you’re just unlucky.
Because there will be a reason.
You might have to speak with your manager, HR department, or whoever made the decision if that’s possible.
But even if you can’t, take a look at your performance and any feedback you might have received.
Are there areas where you need to improve? Are there skills or qualities you need to work on?
Can you see which areas the successful candidate is stronger than you in?
There will be signs, clues, and answers if you look hard enough. Once you know what they are, you can work on those areas.
3. Create a Professional Development Career Plan
With the knowledge of what areas you need to work on, the next step is to create a professional development plan.
This means setting achievable goals and making a timeline for when you want to achieve them.
It’s important that you make a plan that is realistic and achievable, otherwise, you’ll just set yourself up for more disappointment.
If you work with your manager or boss to set goals that are going to help you be better qualified for future promotions, that’s ideal.
But if you need to do this alone, so be it.
Doing this off of your own back will demonstrate that you’re serious about improving and getting that promotion.
And don’t forget to track your progress as you work towards these goals!
4. Learn to Not Take Rejection Personally and Turn Negatives Into Positives
Rejection and disappointment are part of life, especially in the professional world.
It’s important to learn not to take it personally, because often it’s not about you as a person.
Instead, it’s just a matter of someone else being more qualified or the timing not being right.
And don’t let past rejections hold you back from applying for future promotions.
Instead, use them as a learning experience and turn those negatives into positives.
What have you learned from being passed over for promotions in the past? How can you use that to improve and succeed in the future?
It’s important to have a growth mindset and see rejection as an opportunity for growth instead of allowing it to defeat you.
5. Don’t Be Afraid to Find a New Job with More Opportunities
Finally, if you’ve tried all of the above steps and feel like there’s just not enough opportunity for advancement in your current job or there is a reason that is out of your control, don’t be afraid to find a new job with more opportunities.
This can be scary, change is always hard, especially if you love your job and your coworkers.
But sometimes it’s necessary in order to move forward and reach your goals.
Keep in mind that it’s not a failure to move on from a job, it’s just part of life and finding what will make you happiest and most successful.
And don’t forget, even if it takes time, don’t ever give up on your goals and ambitions.
Related – What to do if you’re passed over for promotion by someone much less qualified than you.
Get Help If You’re Depressed
If you’re depressed and really down about being passed over for a promotion, I want to emphasize how important it is to reach out and get help.
Your depression might have been triggered or made worse due to being rejected for a promotion when you had your hopes set on it, but there is likely more to it than that.
Don’t be afraid or ashamed to seek therapy, medication, or any other form of professional help and support you might need.
Your mental health is just as important as your career, and it’s okay to prioritize it. You deserve to be happy and successful both personally and professionally.
What Not to Do When You’re Passed Over for A Promotion
I’ve covered the steps you need to take to deal with the disappointment of being passed over for a promotion and right your career path.
But with emotions running high, I think it’s just as important to know what you shouldn’t do when you receive the news that you’ve not been successful in your attempt to get promoted.
First and foremost, don’t react in anger, don’t say anything you’ll regret, don’t burn any bridges, and most importantly don’t quit.
Quitting may seem like the easy solution at the moment, but it’s not going to solve anything and it can be damaging to your career in the long run.
Also, don’t compare yourself to others who may have been promoted instead of you.
You don’t know the full story and it’s not productive or healthy to dwell on what could have been.
It’s also a good idea not to talk about how you’re feeling with other coworkers as what you say can easily get back to management.
Instead, focus on yourself, your goals, and what steps you can take to improve and succeed in the future.
Overall, remember to stay positive and keep working towards reaching your career goals.
Rejection is part of life, but it doesn’t have to define you or hold you back from success.
How you deal with rejection is ultimately up to you, but I hope these tips will help guide you in the right direction. Good luck!
Image credits – depositphotos.com/stock-photo-bored-office-worker-desk-staring
Phil lives in England, UK, and has around 20 years experience as a professional life, career and executive coach. He started this blog to help others find and define their own self development journey. Blogging about a wide range of topics to help facilitate a better future.