Tools I Can Use

Day 9 Topic 2

TOPIC 2 — TOOLS I CAN USE

Big idea (why this matters)
You stop the vicious cycle by changing one link: Body, Mind, or Behavior. Each tool below tells you: What it is → Why it helps → When to use → How to do it (tiny steps) → Common mistake.

---

This is a brief overview of the tools we will be discussing today.

1) Pre-Performance Mantra

• What: A short cue that points your brain where to aim.
• Why: Under stress, you can hold very few thoughts; a mantra keeps you on task.
• Use when: Right before entrances and tricky spots.
• How (10 seconds): Say out loud: “Breathe—aim the vowel—tell the story.” Breathe once, then sing.
• Common mistake: Pep talks like “Don’t be nervous.” Use actions, not wishes.

2) Observe, Don’t Judge

• What: Notice what’s happening without calling it “good” or “bad.”
• Why: Judging adds gas to the anxiety fire; observing cools it.
• Use when: You feel a spike or a wobble mid-phrase.
• How (O.N.E., 15–20 seconds): Observe one neutral thing (rib stretch) → Name it (“ribs widening”) → Exhale 6 counts → keep singing.
• Common mistake: Trying to have no thoughts. Let them pass; return to the task.

3) Breathe Mindfully (4–6)

• What: Paced breathing that down-shifts the body.
• Why: Longer, easy exhale tells your system, “We’re safe,” and it powers phrasing.
• Use when: Before reps, entrances, auditions.
• How (60 seconds): Inhale 4 (nose, ribs expand 360°). Exhale 6 (jaw heavy, mouth soft). Do 10 breaths → sing.
• Common mistake: Shrugging shoulders or forcing giant breaths. Keep it easy and quiet.

4) Direct Your Energy

• What: Treat nerves as fuel and point them outward.
• Why: Energy aimed at story/sound helps; energy aimed at symptoms hurts.
• Use when: You feel buzzy or scattered.
• How (30 seconds): Say, “Fuel helps focus.” Pick one external target (exit sign or Row 12). Send the vowel there for 2 bars, then the next 2 bars.
• Common mistake: Staring inside your mouth—aim at the room, not your tongue.

5) Self-Hypnosis & Visualizations (PIRATE)

• What: Short, guided images that rehearse calm + first phrase.
• Why: Your brain practices success before you sing.
• Use when: Night-before + side-stage.
• How (90 seconds mini-PIRATE): Private (quiet spot) → Intention (“easy jaw”) → Relaxation (3 breaths 4/6) → Actualization (see the hall) → Transformation (feel jaw heavy, vowel flying) → Exit (open eyes, sing 4 bars).
• Common mistake: Imagining “zero feeling.” Aim for calm energy, not numb.

6) Beta Blockers (read carefully)

• What: Medication (e.g., propranolol) that can reduce physical symptoms.
• Why: For some, steadier hands/heart in high-stakes moments.
• Use when: Only with a doctor, and only as a backup to skills.
• How: Talk to your clinician; if appropriate, test a tiny dose on a low-stakes day first.
• Common mistake: Treating it as a cure. Skills still do the heavy lifting.

7) Professional Help

• What: Short-term, skills-based counseling (CBT/ACT) or longer-term therapy.
• Why: A coach for your brain—exposure, dropping safety behaviors, smarter self-talk.
• Use when: You’re avoiding gigs/classes, having panic, or stuck for weeks.
• How (email script): “I’m seeking CBT for performance anxiety with exposure and skills practice.” Bring one 8-bar excerpt.
• Common mistake: Only talking about feelings—make time in session to sing with the tools.

8) PMR (Progressive Muscle Relaxation)

• What: Tense → release to teach “off” on command.
• Why: Relaxed body = easier breath/jaw/tone.
• Use when: Night-before, warm-up, or if you carry tension.
• How (2–3 minutes): Shoulders up 3 sec → drop 6–10; jaw clench 2 → drop 6–10; fists 3 → open 10. Repeat once. Then sing 4 bars.
• Common mistake: Over-tensing. Be gentle.

9) Guided Meditation

• What: Short audio that blends breath + imagery + non-judgment.
• Why: Quick way to “remember” calm-energy before you sing.
• Use when: Side-stage, before studio class, or night-before.
• How (3 minutes): 0:00–0:30 breath 4/6; 0:30–1:30 picture room + walk on; 1:30–3:00 send first phrase to Row 12, say your mantra, then sing 4–8 bars.
• Common mistake: Listening… and not singing. Always follow with a live rep.

---

How to pick the right tool (use this like a menu)

If your BODY is loud (heart racing, tight jaw, shaky hands) →

• Do: 60 seconds Breath 4/6 + PMR mini → Direct Energy to an external target → Sing 4 bars.
• Say: “Fuel helps focus.”

If your MIND is loud (“what if I fail?”) →

• Do: Mantra (≤7 words) → Observe, Don’t Judge (O.N.E.) → Sing 4 bars.
• Say: “Notice → name → exhale → sing.”

If your BEHAVIOR is avoiding (stalling, throat-clearing, endless re-takes) →

• Do: Approach rep (walk to center, one take) → Drop one safety behavior (no pre-apology) → Log nerves before/after.
• Say: “One take. Then done.”

---

Two ready-to-use stacks

60-Second Reset (show day)

1. Breath 4/6 × 10
2. Mantra: “Breathe—aim the vowel—tell the story.”
3. Observe one target (exit sign or Row 12)
4. Sing one line

3-Minute Ramp (rehearsal)

1. PMR mini (shoulders, jaw, hands)
2. Breath 4/6 × 10
3. Mantra A/B on the phrase (pick the winner)
4. Approach rep (one take, then stop)

---

Common mistakes (and the fix)

• Waiting to “feel ready.” Do the rep while a little nervous.
• Trying five tools at once. Pick one Body + one Mind + one Behavior tool.
• Aiming inside your mouth. Aim out—room, story, listener.

---

Assignment (from the deck, made concrete)

• Write one mantra (≤7 words).
• Choose one Body tool (Breath 4/6 or PMR mini).
• Choose one Behavior tool (Approach rep or Drop a safety).
• Tape all three in your score.
• Run one approach rep daily for a week; log nerves 0–10 before/after.