Self-Talk and Anxiety vs. Excitement
Worry and anxiety are normal and can actually help you if you keep them in the optimal range… enough
to motivate you, but not so much that they get in your way. One way to keep troublesome feelings in
check is to monitor your thoughts. Consider viewing a stressful event as a challenge you can approach
with excitement rather than a barrier to be approached with fear.
Additionally, many of us talk to ourselves in ways we would NEVER talk to a friend. This is something to
change! Think about how a friend would support you and do this for yourself. Recall past successes and
good preparation, let go of past failures. If you feel your anxiety running away with you, take a moment
to breathe, calm yourself, and focus. Don’t expect perfection because there is no such thing… just do
your best!
How to use this handout to modify your self-talk:
Read the Anxiety Self-Talk side of the page, and circle the phrases you find yourself saying to yourself. In
the blank spaces at the end, write in any additional things that you say to yourself that are negative,
mean, or unsupportive. Next, read the Excitement Self-Talk side of the page. Consider how you can
change the things you say to yourself to lift yourself up, rather than beat yourself down. If a rewording
provided is too cheesy for you, scratch it out and replace it with something that works for you. In the
blank spaces at the bottom, rewrite any unhelpful anxiety self-talk you identified. Finally, frequently
REVIEW THIS HANDOUT. Practice healthier self-talk by keeping this sheet with you. When you find
yourself worrying and feeling anxious, re-read the sheet to undo bad habits and form new, more
productive ones. Remember… learning new skills takes time and practice… be patient with yourself!
Anxiety Self-Talk
Excitement Self-Talk
I never do well…
While I sometimes struggle, I’m prepared for this
and I can do it.
This is too hard for me…
I can do this, even if it is hard. I’ve been preparing
and will do my best.
I’m going to fail; I’m such an idiot…
Don’t focus on pass or fail right now; just focus on
doing my best.
Everyone is doing better than I am…
It doesn’t matter what everyone else is doing. I
can only control myself. Focus on what I can
control.
If I didn’t know that answer, I won’t know the
others…
I won’t know every answer and that’s OK. But
there are many answers I will know.
My entire future is riding on this…
Yes, this is important, but I can cope. Focus on the
present, not the future.
My heart is beating fast; I’m panicking…
I need a certain level of arousal to perform at my
best. It doesn’t mean I’m panicking.
My mind is blank; I can’t remember anything…
Take a deep breath, focus on relaxing for a
moment and things will start to come back…
What is everyone going to think if I don’t do well…
This was never covered!!!!
What’s important is what I think and right now I
need to think about what I’m doing, not what
others think.
Take it easy. Think it through and maybe I can
figure it out. If I really don’t know I can just let it
go…
I can’t do this!
Yes, I CAN do this. Just stay focused, relaxed, and
do the best I can…
So-and-so was right; I’ll never amount to
anything…
I’m worthy and working hard. So-and-so said that
because of their own issues, and they have
nothing to do with me.
Remember, anxiety is normal and can actually help you if you keep it in the optimal range. Focus on the
present moment and the task in front of you. Recall past successes and good preparation, let go of past
failures. If you feel your anxiety running away with you, take a moment to breathe, calm yourself, and
focus. On the test, complete the questions you know for sure first to build your confidence, and then
tackle the more difficult questions. Don’t expect perfection, just do your best!
Denton
West Jones Hall
940-898-3801
T. Boone Pickens
Institute of Health
Sciences - Dallas
Suite 8300
214-689-6655
Institute of Health
Sciences - Houston
Suite 2250
713-794-2059