Three ways to make the audition room less scary
Audition room anxiety is one of the most common challenges performers face.
Whether you're walking into your first open call or prepping for a big callback, the audition room can feel overwhelming. Your brain is racing: reading the panel’s body language, managing nerves, and trying to deliver your best performance — all at once.
That mental overload often leads to panic, perfectionism, and the dreaded out-of-body experience — where you're simultaneously performing and judging yourself.
Here are 3 simple, science-backed ways to make the audition room a little less scary, and a lot more empowering.
1. Open yourself up
When we’re nervous, your brain wants to protect you, so it goes into “tunnel vision,” locking in on imagined threats and trying to control the uncontrollable in order to keep us safe.
The solution -> guide your awareness outward:
Take in the environment slowly
Feel your feet on the ground
Take full breaths
Notice what’s actually happening, not what you’re afraid might happen
This communicates to the nervous system that you are safe and you no longer have to scan for threats. And as a performer, safety is required if you are to be vulnerable and feel physically free.
2. Set an audition goal that’s just for you
We often measure audition success by external approval and feedback: did THEY like me? Did I impress THEM?
But confidence built on other people’s opinions is fragile, and those kinds of goals are not measurable… because we can’t read minds.
Try this instead: Set a performance goal that’s specific, internal, actionable, within your control, and measurable. You should be able to give yourself feedback afterwards to know whether or not you achieved it.
For example: Instead of “I’m going to impress them,” try “I want to feel grounded in my body and connect to my environment.” In the first example, the outcome is dependent on the feelings/opinions of others. In contrast, in the second example, you can easily reflect and check in with your body afterwards to determine whether the goal was achieved.
3. Visualize it ahead of time
Your brain loves familiarity, and visualization gives it a preview of success.
Before your next audition, take the time to visually practice, imagine:
Walking into the room calm and prepared
Taking in the space
Navigating any potential roadblocks or distractions
Performing with ease and focus
Leaving with confidence, no matter the outcome
Research shows that mental rehearsal can boost both performance and self-belief. You’re not “faking it,” you’re training your brain to expect success.
Learn more about using visualization for performance HERE
Making the audition room less scary may feel like an impossible task, but with the right tools and increased self-awareness, you can transform it into a space of personal growth, power, and presence.
Next time you step into the audition space, try these three tools and remind yourself: You’re not there to prove yourself or earn your worth. You’re there for YOU.