Taking Care of Yourself After Rejection or Burnout

Wellbeing

Things you can do for yourself after an audition rejection, monthly evaluation stress, or burnout—and signs that mean you should ask for help right away.

1. Rejection is not a score of your worth as a person

Entertainment agencies look for people who fit the team concept, roles, and age makeup they’re currently preparing for. It’s common for someone who doesn’t pass at one agency to get accepted by another. The result doesn’t define your entire skill or worth.

2. Signs of burnout

- Songs and dancing you used to love don’t feel enjoyable at all
- You’re sleeping too much or barely sleeping, or your appetite has changed significantly
- Just thinking about going to the practice room makes you feel suffocated or brings you to tears
- You don’t want to talk to friends or family and just want to be alone
If this continues for more than two weeks, it’s a sign that you need to rest. Consider talking to a professional, too.

3. Things you can try today

Start by getting back to basic routines like sleep, meals, and getting some sunlight.
Break practice goals into smaller steps, like “30 minutes today” instead of “perfect.”
Spend less time comparing yourself to other trainees’ social media or rankings.
Tell one person you trust exactly how you’re feeling right now.

4. When to ask for help right away

If you find yourself thinking, “I want to disappear” or “I want to end it all,” or feel like hurting yourself, don’t try to handle it alone—reach out right away.
- Suicide Prevention Counseling 109 (24 hours)
- Youth Counseling 1388 (phone, text, or KakaoTalk)
- Mental Health Crisis Counseling 1577-0199
- If you’re in immediate danger, call 112 or 119
If you’re outside Korea, contact your country’s emergency number or youth counseling hotline.

5. If you’re a parent or friend

Listen first, before offering advice. A simple “That must have been really hard” can help. If someone says something that suggests they may be in danger, don’t keep it secret—tell a trusted adult or an appropriate organization.

Source: 보건복지부

Translated from Korean by AuditionPass. The Korean original is authoritative.

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