Practice how you perform.

Think of practice like a warm-up before a game: the more you rehearse what you’ll say and how you’ll act, the easier it is to do it when the moment gets tough. As your coach, I want to give you short, powerful phrases you can use in hard times. These are not tricks to fix everything, but they are tools you can carry in your pocket. Say them out loud in calm moments, whisper them when you’re nervous, or write them on a sticky note to look at before something scary. Practice how you perform — that means practice now so your words come naturally when you need them.

When you’re stressed or upset, your body and your brain can feel loud and confusing. That’s why simple words are great — they slow things down. Try phrases that remind you to breathe and to try again: “Breathe in. Breathe out,” “One step at a time,” “I can try again.” Use words that give you permission to feel: “It’s okay to be upset,” “This feeling will pass,” “I don’t have to do it perfectly.” Use words that bring you back to what you can control: “I can choose one small thing,” “I’ll focus on the next right thing,” “I can ask for help.”

Here are short lines you can practice every day. Pick three to keep practicing until they feel natural: - “I’m allowed to make mistakes.” “I learned something.” “I can try again.” “One breath at a time.” “I can ask for help.” “I did my best today.”

Put those phrases into little routines. Before a test or performance, stand like an athlete and say your phrase quietly. After making a mistake, pause and repeat a calm phrase instead of replaying the error in your head. If you’re about to speak up when you’re nervous, whisper a line that gives you courage: “I have something important to say.” Practice them with a friend or family member — you can be each other’s coach. Try saying the phrase in a mirror so you get used to hearing your own voice staying calm.

Remember, practicing doesn’t mean you’ll never feel upset or scared. It means you’ll build habits that help you act how you want to act when things are hard. Over time those phrases become automatic — just like a warm-up before a game. I’m not a doctor or a therapist; I’m a coach giving you simple tools to practice. Use these words like training: short, repeated, and kind to yourself. Keep practicing, keep choosing one small step, and notice how much stronger you feel when you do.