I realize that it is counter intuitive to think that you could fix someone’s voice by teaching them to project it loudly, while utilizing proper abdominal support. As opposed to singing quietly with meditation breathing and a soft sound with air coming out at the same time. But, don’t give up folks! if it hurts when you talk or sing, but it doesn’t hurt at all when you do the exercise… this shows that the healing process can begin. As you get better at it, the goal is to be able to do those same things (talking and singing) without it hurting.
To “psych yourself out” means to make yourself too anxious, fearful, or doubtful to perform well in a challenging situation. It happens when you allow negative thoughts or overthinking to undermine your own confidence, essentially causing yourself to fail before you even try. [1, 2]
Common Triggers
- High-Stakes Pressure: Worrying too much about the outcome of an exam, job interview, or big game.
- Fear of Judgment: Over-focusing on what other people might think if you fail.
- Imposter Syndrome: Telling yourself that you are not prepared or capable, even when you have done the work. [1, 2, 3]
Real-World Examples
- Sports: An athlete stepping up to a free throw line or starting block, but becoming so worried about missing that they completely lose their physical rhythm.
- Work: A professional who knows their project perfectly, but talks themselves into a panic about presenting, leading to stuttering and lost focus. [1, 2]
How to Overcome It
If you find yourself stuck in your own head, you can reset your mindset with a few actionable strategies:
- Stop and Breathe: Use box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) to calm your physical nervous system.
- Focus on the Process: Shift your attention away from the “big result” (which you can’t always control) and focus entirely on the next small step. [1]
- Use Pre-Performance Rituals: Create a physical or mental routine (like listening to a specific song, a quick stretch, or a positive affirmation) to center your focus. [1]
Note: The opposite of this is “psyching yourself up,” which means mentally preparing or motivating yourself to feel excited and ready for a challenge.