Everyone must recognise that I made so many mistakes so far!
Why do I always get it wrong?!
What if they don't want me in the band anymore?
Oh no! That note wasn't high enough! I'm sure everyone heard me...
I am at a rehearsal for my band. I play the flute along with two other girls, but I am always the one that makes mistakes. There is always a time when I play the wrong note, and it seems like everyone can hear it as my flute is high-pitched.
I was thinking too much! Now I'm out of time!
I feel ashamed, frustrated, horrified and anxious. I feel ashamed and horrified that my mistake was easily heard and recognised, frustrated that I couldn't do it correctly, and I worry that I will be kicked out for playing wrongly.
Calm down, I shouldn't freak out, or else it'll be worse. I should stop, take another breath and continue.
My initial reaction would be to stop and freeze up a little. I would play softer for the next few notes or bars or miss out higher notes, afraid that I would mess up again.
Now that I stopped worrying, I can play properly so it's all right.
Because I tried to play differently, to avoid making mistakes again, I only end up making it worse.
I regulate my mood from panic to calm by stopping, taking a breath, and then continuing.