How to Handle Rejection as an Actor (Without Letting It Break You)
Rejection is one of the toughest things to accept in this industry. We pour our hearts into auditions, callbacks, and self-tapes—only to get that email:
“The team loved you, but they decided to go a different way on this occasion…”
If you’ve been acting for a while, you’ve probably had your fair share of these. I certainly have. And for years, they hit me like a punch to the gut.
But over time, I’ve learned how to shake it off—really shake it off—and keep going. Today, rejection rarely stings me the way it once did. I want to share the mindset and methods that helped me get here. Hopefully, they can help you too.
1. Physically Close the Chapter
I know this might sound silly, but every time I do a self-tape, I print my sides on paper.
I’m a bit old school, and I like learning my lines that way. But here’s the key part:
When I’ve finished taping or after a callback, I tear up the pages.
It’s my ritual. A small but powerful act of closure.
It tells my brain: This chapter is done. On to the next one.
So when that dreaded “no” eventually comes, it doesn’t feel like an open wound—it’s already closed.
2. Decide Whether You Even Want to Know
Here’s something many actors don’t realize:
You don’t always need to know you’ve been rejected.
If hearing about every “no” crushes you, talk to your agent about only contacting you when you get the job.
Of course, sometimes you do need to know—for strictly logistical reasons, like planning a holiday or attending a wedding. But if that’s not the case… ask yourself honestly:
Will this information help me, or will it just hurt?
Sometimes protecting your mental space is more important than collecting feedback.
3. Allow Sadness—But Put It on a Timer
Sometimes, rejection hits hard—especially if you’ve had multiple callbacks or a chemistry read for a big role.
In those moments, I let myself fully feel the sadness.
I give myself permission to be disappointed, angry, or heartbroken… but only for a set amount of time.
If it’s a big one, I might give myself the rest of the day.
Usually, though, an hour is enough.
And then the next day?
No more moaning. No more replaying what I could have done differently.
The rule is: feel it fully, then let it go.
This stops sadness from turning into bitterness—and trust me, bitterness is toxic. A bitter actor is a bad actor. People can smell it from miles away.
4. Look at Who Got the Job
This one might sound counterintuitive, but it helps me.
When I see who booked the role, I can often tell immediately what “flavour” they wanted. And it’s usually just not me.
That simple realization—“Oh, they wanted something else entirely”—takes it from personal to impersonal.
And once it’s not personal, it stops hurting.
Final Thoughts
Rejection will always be part of the actor’s journey, but it doesn’t have to break you.
Close the chapter. Protect your energy. Feel it, then move on.
Because the truth is: You didn’t fail—you just weren’t the flavour they needed this time.
And the more you can let go, the more space you’ll have to be fully present for the next opportunity.
That’s how you survive this industry—and thrive in it.
Sending you big hugs,
Natalia
If this post resonated with you, feel free to share it with a fellow actor who might be struggling with rejection today. We’re all in this together.
