Audition Season Tips: Ease Anxiety & Protect Energy
Audition season can be exciting but it can also be completely overwhelming. Between submissions, callbacks, support jobs, social media, and the pressure to “perform,” it’s no wonder many musical theatre performers hit a wall.
In this post, I’m sharing the tools, routines, and mindset shifts I use (and teach my coaching clients) to navigate audition anxiety so you can protect your energy and show up with clarity and confidence.
Because while nerves are normal, they don’t have to derail your season.
😰 Step 1: Acknowledge the Anxiety (You're Not Alone)
Let’s be real: everyone feels nerves before an audition.
I’ve been in this industry for over two decades, and whether I’m filming a tape or walking into a room in NYC or LA, the anxiety still shows up.
Your first step? Stop fighting it.
Acknowledge that it's part of the process then build tools around it. What you don’t want to do is let that anxiety define your self-worth or keep you from showing up.
🧠 Step 2: Reframe “Rejection” as Redirection
One of the hardest parts of audition season is not booking. But here’s the thing: rejection isn’t personal and it’s almost never about your talent.
Try this instead:
I didn’t book it, but I gained insight.
I didn’t move on, but I showed up.
I didn’t hear back, but I grew.
What matters most is the action you take next. Want help improving your materials or rethinking your strategy? Here’s a great post on how to prep for audition season and reduce stress.
📱 Step 3: Regulate Your Relationship with Social Media
Social media is a powerful tool but during audition season, it can feel like a comparison trap on steroids. Everyone’s booking jobs. Everyone’s celebrating wins. Everyone seems... ahead.
But remember:
You’re only seeing the highlight reel
Many posts are scheduled or curated
Everyone—yes, everyone—has low moments they don’t share
If you find yourself spiraling, try a short reset. I did a full 60-day social media reset before this season and it changed everything.
Use social strategically:
✅ Post about both life and work if/when you feel comfortable
✅ Check your messages or DMs
🚫 But avoid the scroll rabbit hole
🔁 Step 4: Create a Pre-Audition Ritual
One of the best ways to ground yourself is with a ritual or routine. Before you film a self-tape or walk into a room, ask:
What makes me feel focused?
What gets me into the “ready” mindset?
What can I prep ahead of time to reduce stress?
Mine includes:
Packing materials the night before
Renting a studio in NYC for warm-ups
Not putting on my outfit until the last minute (it’s my “final piece” to transform)
Mentally rehearsing the intention behind my story telling not worry about what they “want” or are “looking for”
Auditions are a job. Treat them like one.
🧘♀️ Step 5: Build Boundaries & Protect Your Energy
Audition season can easily take over your life—especially if you're juggling multiple submissions per week. That’s why boundaries matter.
Ask yourself:
How many auditions can I realistically do each week?
What support job(s) will help me sustain this pace?
What’s non-negotiable for my mental and physical health?
If you’re feeling burnout creep in, here’s a helpful reminder:
You do not need to submit for everything.
Strategic, aligned action beats frantic hustle every time. Keep in mind that online submissions are all about the opportunity to cast a wide net now without leaving your house so prep your casting profiles so that you can submit easily and consistently with or without an agent.
I have a full (free) Online Submission Bootcamp series on YouTube you should check out.
💬 Step 6: Create a Support System That Gets It
Let’s be honest—most people outside the industry don’t understand why we do this.
So build a circle that does.
Whether it’s:
A friend to text after a callback
A fellow performer who gets it
A career coach (like myself) to help you process your next steps and reduce the mental load
You don’t have to do this alone. And honestly, you shouldn’t.
🎁 Free Download to Stay Grounded
Want help streamlining your audition season? Grab my free Audition Rep Book Song List to make updating your book easy and stress-free.
📺 Watch the Full Video for More Insight
This post is based on my full-length YouTube video with everything I do to reduce anxiety and show up authentically.
Ashlee Espinosa, MFA is a professional actress and career coach helping performers thrive onstage and off. She brings over two decades of experience and a unique perspective from her bi-coastal lifestyle as a working artist. A former college professor, she now splits her time between performing, coaching, and creating digital resources to support other artists. Follow her on Instagram or check out the Musical Theatre Mentor YouTube channel for weekly career advice.
