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.