Common Career Setbacks And How To Handle Them
Careers don’t always (or even usually) move in straight lines, no matter what your plans might be or where you see yourself in the future. The truth is that even the most successful professionals have had setbacks - some small, some life-changing - and while they’re never fun to deal with, they don’t have to mean the end of progress. What really matters is how you handle them, because, of course, a setback can be a stop sign. However, if you look at it from another angle, it can be a chance to reroute, learn, and come back stronger. With that in mind, here are some of the most common career challenges people face and some ideas on how to respond. With this knowledge, you can keep moving forward no matter what, with all the confidence you need to do it right.
Rejection After Application
Job hunting can be draining, especially when the rejections stack up, and the worst thing is that sometimes you don’t even get a reply. It’s easy to take this personally, but the truth is, rejection is often about timing, competition, or factors completely outside your control.
How to handle it: Look at your application materials with a critical eye, ask for feedback if possible, and consider tailoring your CV or cover letter more closely to the role - that shows you’re paying attention to the job ad and what you’re applying for, plus it means you can showcase the most important elements of your career and experience to date. Treat every application as practice rather than a final verdict. And remember, one “yes” cancels out a hundred “no’s.”
Being Passed Over For Promotion
You’ve put in the hours, delivered results, and expected recognition, only to see someone else get the promotion. It stings.
How to handle it: Instead of stewing, ask your manager directly what held you back. Was it experience, visibility, or something else? Use that information to set clear goals and timelines, and always bear in mind that sometimes it’s not about your work but about office dynamics, and in that case, you can either build relationships more strategically or start looking for opportunities elsewhere.
Workplace Conflicts
Clashing with colleagues or managers is a setback that can drag down morale and productivity, and whether it’s a personality clash, miscommunication, or differences in work style, conflict can feel like a career derailment if it isn’t addressed.
How to handle it: Approach conflict calmly and professionally - try to separate the issue from the person, and look for common ground (that’s not always easy, but it is important). And if it escalates, involve HR or a neutral mediator. When it comes to the long term, building communication skills and learning to manage emotions under pressure are essential tools that make future conflicts less damaging, and they can help in every aspect of your life, so it’s not a bad idea to learn how to do it well.
Redundancy Or Job Loss
Few things hit harder than losing your job unexpectedly, and redundancy can totally shake your confidence and financial security in one go.
How to handle it: First, give yourself space to process - it’s natural to feel frustrated or upset. Then, focus on the practical steps: update your CV, lean on your network, and explore short-term options like freelancing or temporary roles. The reality is that many people discover that redundancy pushes them into opportunities they wouldn’t have considered otherwise, from changing industries to starting their own business, so it could be exactly what you need, even if it doesn’t feel like it at the time.
Background Check Issues
One setback people rarely expect is problems with background checks - maybe it’s an error on a report, outdated information, or even a case of mistaken identity. Whatever the cause, it can stop a job offer in its tracks, and that’s incredibly stressful.
How to handle it: The first step is to stay calm and request a copy of the report, and if there are mistakes, you have the right to dispute them. In serious cases, it may be necessary to get a lawyer for background check mistakes, especially if incorrect information is repeatedly blocking opportunities. Knowing your rights and acting quickly is crucial - background checks should reflect facts, not errors, and getting them sorted could make all the difference.
Burnout And Overwork
Sometimes setbacks aren’t about external forces but about hitting your own limit; burnout is increasingly common, and it doesn’t just affect performance - it can impact health and personal life too.
How to handle it: Start by recognising the signs, which include exhaustion, lack of motivation, or even physical symptoms. If you’ve got this problem, speak to your employer if you can, reduce unnecessary commitments, and prioritise recovery. Plus, in the long run, set clearer boundaries and build healthier work habits so burnout doesn’t creep back in.
Career Plateaus
There are times when everything feels… stuck. You’re doing okay, but not moving forward. No promotions, no exciting projects, no growth.
How to handle it: Use a plateau as a chance to reassess. Do you need new skills? Could a lateral move open doors? Sometimes the answer is retraining or even switching industries, and other times it’s about pushing yourself to look for projects that add to your experience. Plateaus are common, but they don’t have to last forever.
Dealing With Reputation Damage
Maybe a project went wrong, or a mistake drew more attention than your successes... Reputational knocks can feel permanent, but they rarely are.
How to handle it: Own up to the mistake, correct it if possible, and show through consistent actions that you’ve learned. People have short memories when you follow up with strong results, and transparency, accountability, and time are the best healers.
Final Thoughts
Career setbacks are part of the journey, and some come from outside forces, others from within, but none of them have to be permanent, and each of these moments, frustrating as they are, gives you an opportunity to reset and adapt, which could take you places you never knew you wanted to go.
