Day 9 Topic 3
Big idea
Make a personal list of 5–10 short statements you can say to yourself anytime you feel even a twinge of anxiety—physiological, cognitive, behavioral, or emotional. These statements counter the “what if…” thoughts and point you toward something you can control right now.
What it is
A small “toolbox” of present-tense, kind, doable statements you can use on repeat. Not pep talks. Not fantasy. Action-anchored truths you can live in the next breath.
Why it works
When the alarm rings, your thinking brain grabs simple, repeatable cues. These phrases interrupt the vicious cycle (Body ↔ Mind ↔ Behavior ↔ Emotion) and start the virtuous one. You choose the next beat on purpose.
When to use
- Any time a sign pops up: shaky hands (phys), “what if I mess up?” (cog), urge to bail (beh), spike of dread (emo).
- Before entrances, mid-phrase wobbles, right after a slip, inside PIRATE (the “Intention/Transformation” steps).
How to build your list (5–10 statements in 5 minutes)
- Write your top 5 “what if…” worries. (Keep it honest.)
- For each, flip it into a doable, present-tense statement that is within your control.
- Keep each statement under 7 words if possible.
- Avoid the fear word (“don’t trip”); aim at the behavior you will do (“steady feet, tall breath”).
- Say each one out loud once with a calm exhale. If it feels fake, tweak two words until it feels true and doable.
Examples (starter bank you can borrow)
- “Breathe.”
- “Embrace being human.”
- “I am best when I’m authentic.”
- “Have fun.”
- “Calm and confident on stage.”
- “I am well-prepared; I trust my body.”
- “One phrase at a time.”
- “Share the story.”
- “Eyes up; connect.”
- “Ride the energy into my breath.”
- “Center, breathe, begin.”
- “Present, not perfect.”
Pick 5–10 that feel like you and live in your mouth easily.
“What if…” → replacement map (use this like Mad Libs)
- “What if I trip?” → “Steady feet; tall breath.” or “Calm and confident on stage.”
- “What if I crack?” → “I am well-prepared; I trust my body.”
- “What if I forget words?” → “One phrase at a time.”
- “What if they judge me?” → “Be authentic; share the story.”
- “What if my hands shake?” → “Ride the energy into my breath.”
- “What if I freeze?” → “Center, breathe, begin.”
- “What if I disappoint them?” → “Present, not perfect.”
Match statements to the four channels (so you can grab the right one fast)
- Physiological (body signs): “Ride the energy into my breath.” / “Calm and confident on stage.”
- Cognitive (thought spikes): “One phrase at a time.” / “I am well-prepared; I trust my body.”
- Behavioral (avoidance urges): “Center, breathe, begin.” / “Eyes up; connect.”
- Emotional (waves of dread/shame): “Embrace being human.” / “Present, not perfect.”
How to use them in real time (tiny protocol)
- Notice the twinge.
- Name the channel (body / mind / behavior / emotion).
- Say one statement on the exhale (soft jaw).
- Do the next beat (step to center, start the phrase, or continue the line).
- Repeat as needed—these are loop-friendly.
Integrate with PIRATE (from your deck)
- Intention: pick one statement for tonight (e.g., “Have fun.”).
- Transformation: speak it once, feel the body match (jaw easy, ribs wide).
- Exit: keep the statement on your first exhale, then sing 4–8 bars.
Common mistakes (and quick fixes)
- Too long / too fancy. → Trim to 3–7 words.
- Negative wording. → Remove the “don’t”; say what you will do.
- Future tense. → Shift to present (“I am…” / verb now).
- Not yours. → Swap in words that sound like you talk.
- Only thinking them. → Say them out loud at least once per warm-up.
Daily practice (2 minutes total)
- Write or review your 5–10 statements.
- Breathe 3 cycles (in 4 / out 6).
- Speak 2 statements you’ll use today.
- Sing one line right after saying each statement.
Assignment (make it real today)
- Create your 5–10 statements now.
- Star one per channel (body, mind, behavior, emotion).
- Tape the list inside your score and screenshot it for your phone.
- Use a statement at the first twinge today—before class, during practice, or side-stage.
- Log: before/after nerves (0–10) and which statement helped.
Simple, honest, present-tense, and yours. That’s the mantra kit your slide deck points to—and it’s the one you can actually use under lights.
Tell me what you think about this and what you want to hear next!