Do you find that you are particularly hard on yourself — and your voice? Are you struggling to cope with the vocal changes you've experienced? Here's a mindfulness exercise that may help. I call it the Thought Inventory.
Step 1: Simply notice the thoughts you have about your voice. Are they anxious or judgmental? Are they more factual or strategic? Are you focused on the past, present, or future? Do your best to simply notice the thoughts without judgment and without trying to change them. Try this for one week.
Step 2: If you find that your thoughts are particularly judgmental, see if you can shift them. Turn “My voice sounds awful” into something factual and specific: for example, “My voice is hoarse today” or “I'm having more trouble speaking than usual.”
Step 3: Offer yourself compassion for your struggles, as you would to a friend or child.
If you'd like help exploring this or other mindfulness exercises, you don't have to do it alone. My drop-in sessions are a relaxed, guided space to practice with others living with voice disorders.
