Coping with Rejection: Therapy for Artists & Creatives in NYC

Written By Alyssa Digges

Rejection is one of the hardest parts of being a creative in New York City. Whether you’re an actor leaving a Manhattan audition with no callback, a Brooklyn musician who didn’t make the cut, or a writer whose submission was declined by a New York publisher, rejection can sting in ways that feel deeply personal.

Because your art is so tied to your identity, rejection can feel like someone is rejecting you, not just your work. And in a city as competitive as NYC, those “no’s” can pile up quickly, leaving even the most talented creatives questioning their worth.

As both a therapist and a performer, I know this feeling well. I’ve been in audition rooms where the silence afterward felt unbearable. I’ve poured my heart into projects that didn’t land. And I’ve also sat across from so many creative clients who carry that same ache. Rejection can fuel self-doubt, perfectionism, and burnout if it’s not tended to. But it doesn’t have to define you.

This post explores why rejection hits creatives so hard, how it can affect your mental health, and most importantly, strategies for coping with rejection so you can find balance, resilience, and joy in your creative life again.

Why Rejection Hurts So Much for Creatives in NYC

Everyone faces rejection in life, but for creatives, the impact often runs deeper. Here’s why:

  • Your art feels personal. For many artists, performers, and writers, your work is more than a job. It’s an extension of who you are. When someone turns down your work, it can feel like they’re criticizing you.

  • The industry thrives on judgment. Auditions, competitions, reviews, and social media all create environments where your work is constantly being evaluated.

  • Unstable environments. Gigs, auditions, and freelance opportunities often mean hearing “no” more often than “yes.” That instability is stressful, even for the most resilient person.

  • High emotional investment. Creatives pour time, energy, and emotion into their work. Rejection isn’t just about the outcome. It’s about the investment you made getting there.

This combination makes rejection uniquely painful for creatives. It doesn’t just bruise your ego; it can shake your confidence, your self-worth, and your motivation to keep going.

Blonde woman feeling upset while coping with rejection

Rejection can be a very painful part of being a creative.

The Mental Health Cost of Rejection for NYC Creatives

Rejection isn’t just disappointing. It has real mental health consequences when it builds up over time. Studies show that rejection activates the same parts of the brain as physical pain, which explains why it feels so visceral.

For creatives, repeated rejection can lead to:

  • Perfectionism – Constantly raising the bar on yourself in an attempt to avoid future rejection.

  • Performance anxiety – Fear of mistakes or criticism makes auditions and performances overwhelming.

  • Creative burnout – Repeated rejection can make your work feel exhausting and joyless.

  • Imposter syndrome – Feeling like you don’t belong because you’re not good enough

  • Isolation – Avoiding peers, auditions, or sharing your work because of fear of being judged.

Left unchecked, rejection can spiral into anxiety, depression, or a total disconnection from the joy that first drew you to your craft.

Coping with Rejection in Healthy Ways

The good news? Rejection doesn’t have to define your creative journey. Here are some ways to cope that I often explore with clients:

1. Allow Yourself to Feel It

Rejection hurts, and pretending it doesn’t usually makes it worse. Give yourself permission to feel sad, angry, or disappointed. Journaling, talking with a trusted friend, or simply naming your emotions can help process the sting instead of burying it.

2. Separate Your Work from Your Worth

This is one of the hardest parts of being a creative. Remember: a rejection is feedback about a particular project, audition, or opportunity, not a statement about your value as an artist or as a person. Learning to untangle self-worth from outcomes is an important step in building resilience.

3. Reframe the Narrative

Instead of thinking, “I wasn’t chosen because I’m not good enough,” try: “This wasn’t the right fit this time.” Reframing rejection helps you see it as part of the process, not a reflection of your talent or potential.

4. Focus on the Process, Not Just the Outcome

One rejection can feel devastating if you only measure success by results. Shift your attention to the craft itself: did you show up prepared, did you grow, did you take a risk? Process-oriented thinking builds confidence and keeps your joy alive.

5. Lean on Support

Rejection can be isolating, but you don’t have to go through it alone. Connect with peers who understand the highs and lows of creative work. Supportive communities normalize rejection and help you remember that it’s not the end of your story.

6. Build Emotional Regulation Skills

Mindfulness, grounding exercises, and paced breathing from approaches like dialectical behavior therapy (DBT) can help soothe the immediate sting of rejection and keep anxiety from spiraling. These tools help you face difficult emotions without being overwhelmed by them.

7. Reconnect with Your “Why”

When rejection makes you want to quit, return to the reason you started creating in the first place. Was it connection? Expression? Joy? Acceptance and commitment therapy (ACT) is an approach I use that helps creatives reconnect with their core values, which fuels motivation even in the face of setbacks.

How Therapy in NYC Helps You Cope with Rejection

As both a therapist and a performer, I understand how rejection shows up in creative lives. Therapy gives you a space where you can show up as your authentic self without fear of rejection or judgment.

In therapy, we can work together to:

  • Process the emotions of rejection in a safe, supportive environment.

  • Strengthen resilience by separating your worth from external validation.

  • Learn practical skills to manage anxiety, regulate emotions, and quiet self-criticism.

  • Prevent burnout by setting boundaries and developing sustainable routines.

  • Reconnect with your values so your creativity feels meaningful again, even after setbacks.

If rejection has been weighing you down, therapy can help you rebuild confidence, find balance, and keep moving forward with your art. If this resonates with you, reach out today to schedule a free consultation with me, and we can talk about what it might be like for us to work together.

Learn more about how therapy can help: Therapy for Creatives in NYC: Mental Health Support for Artists, Performers & Writers

A woman with brown hair speaking to a therapist

Therapy can be very helpful when coping with rejection.

When It’s Time to Seek Therapy for Rejection in NYC

Rejection is a normal part of the creative journey, but it’s time to reach out for support when it:

  • Keeps you from starting or finishing projects

  • Causes chronic anxiety, stress, or self-doubt

  • Leads to burnout or loss of joy in your craft

  • Undermines your confidence or connection to your art

You don’t need to wait until you’ve hit a breaking point. Therapy can help you catch these patterns early, so you can protect both your creativity and your mental health.

Don’t Let Rejection Define You: Finding Support as a Creative in NYC

Rejection hurts, but it doesn’t mean you’re not talented, worthy, or capable of creating work that matters. Every creative faces rejection; what matters most is how you move through it. With support, you can turn rejection into resilience, quiet your inner critic, and reconnect with the joy that drew you to your craft in the first place.

If you’re an artist, performer, or writer struggling with rejection, I’d love to help. Together, we can develop tools to cope, strategies to rebuild confidence, and a renewed connection to your art.

Reach out today to schedule a free consultation and take the first step toward creating with freedom and resilience.

FAQs: Rejection and Therapy in NYC

What does rejection feel like for creatives?

Rejection often feels especially painful for artists because your work is so closely tied to your identity. When someone passes on your audition, declines to publish your writing, or critiques your performance, it can feel like they are rejecting you rather than just your art. In a city like New York, where competition is constant and the bar for success is incredibly high, rejection can cut deeply into self-worth and confidence. Many creatives describe feeling deflated, ashamed, or unmotivated, sometimes questioning whether they belong in their chosen field at all. Left unaddressed, these experiences can build up over time, making each new rejection feel heavier than the last.

How can therapy help me cope with rejection in NYC?

Therapy provides a safe, non-judgmental space to process the emotions that rejection stirs up. In sessions, we work on separating your identity from external outcomes, so your self-worth doesn’t rise and fall with auditions, callbacks, or critical reviews. NYC therapists who specialize in working with creatives understand the pressures of the city’s performance culture and can help you develop tools for resilience, such as reframing rejection as part of growth, cultivating supportive relationships, and reconnecting with your deeper values as an artist. Over time, therapy can help you view rejection not as proof that you’re unworthy, but as a normal part of building a creative career in New York.

When should I see a therapist to help me cope with rejection?

It’s normal to feel disappointed after rejection, but if those feelings are leading to anxiety, depression, burnout, or avoidance of opportunities, therapy can make a difference. Some NYC artists notice they begin skipping auditions, avoiding submissions, or withdrawing from creative communities because the pain of rejection feels too overwhelming. Others find that repeated “no’s” trigger self-doubt that seeps into every aspect of their life. You don’t have to wait until you’re in crisis to seek help. Many performers and artists in New York choose therapy as ongoing support, using it as a way to build resilience, protect their creativity, and stay connected to their purpose even in the face of inevitable setbacks.

Are there therapists in NYC who specialize in working with artists?

Yes. In New York City, you can find therapists who specifically work with artists, performers, and writers navigating the challenges of creative careers. At Insight Therapy NYC, I specialize in supporting creatives through experiences like rejection, imposter syndrome, perfectionism, and burnout. Because I understand the demands of the city’s arts industries, you won’t have to explain why auditions are stressful or why a single review can feel devastating – I already know. Therapy becomes a space where your artistic journey is respected and your mental health is prioritized. If you’re struggling with rejection, reaching out for a consultation is the first step toward reclaiming your confidence and sustaining your passion in NYC’s demanding creative landscape.

Does rejection ever get easier?

Yes, but usually not on its own. For most creatives, the sting of rejection never disappears completely, especially in NYC, where the stakes feel high and opportunities are fiercely competitive. What changes with time, practice, and support is how you relate to rejection. Through therapy, you can build tools to process the disappointment more quickly, separate your self-worth from outcomes, and even use rejection as feedback for growth. Over time, rejection becomes less of a roadblock and more of a reminder that you’re actively pursuing your goals in a tough industry. Many artists eventually find that while rejection still hurts, it no longer derails their confidence or keeps them from putting themselves out there again.

Resources

Alyssa Digges

Alyssa Digges is a therapist and performer based in New York City who specializes in the mental health of artists, actors, musicians, and writers. With both clinical expertise and lived experience in the performing arts, Alyssa understands the unique pressures creatives face. She offers individual therapy as well as consulting, workshops, and training for theatre programs and arts organizations, helping creatives build resilience and reconnect with the joy of their craft while protecting their mental health.


https://insighttherapynyc.com/meet-alyssa-digges-mhc
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