The Dispatch

Notes on the voice in your head.

Scripts, research, and field notes on self-talk — written for specific moments, not moods.

October 9, 2026 · 5 min

Phrases for Staying Calm, Sorted by the Moment You Need Them

Calming phrases fail when they are written for nobody. These are sorted by the exact moment -- the racing body, the dreaded meeting, the replayed text, the 3…

April 17, 2026 · 10 min

Self-Talk for Anxiety: Phrases, Scripts, and Techniques to Calm Your Mind

Self-talk that actually calms anxiety — not denial phrases or toxic positivity. What to say to yourself before a triggering situation, during an anxiety spiral, and after. Includes…