A catchphrase is a well-known word, sentence, or expression that becomes popular through repeated use, often tied to a specific character, tv show, movie, or public figure.  Think, “I’ll be back,” from the Terminator, or “Do or not do.  There is no try,” from beloved Yoda.  Just a few words come to carry a big meaning serving as mantras to guide us.

One example from this week came from a woman who is grieving her husband. She’s finding she has to do things she’d never had to do before, like disposing of a dead mouse.  She shared how she’d been singing the phrase “Sisters are doing it for themselves,” over and over again, motivating her to get these tasks done.  It made her laugh and feel the power of Aretha Franklin behind her as she entered the garage ready to face the unpleasant experience.

Catchphrases work well because they reinforce an intention or idea through their easy repetition and simplicity.  That’s why songs work particularly well.  We sing them and the catchy tune keeps our attention.  Catchphrases can disrupt an emotional state that tends to lead us to an undesired action or thought and reorient us to the attitude or behavior we’re wanting to do instead.  They are punchy, easy to say, and quick to recognize.  It’s almost like using marketing or a sales technique on ourselves to shape our behavior.

Another example is a man who was quitting smoking.  He imagined cigarettes to be the devil tempting him and would tell himself over and over when he had a craving, “I’m not dancing with that devil!”  He told me how well it worked to shut down his desire and keep him on track with his goal of being nicotine free.

You can use a familiar song or phrase that amuses you or you can even have fun in making up one yourself.  Sometimes I’ll work with a person in session to come up with a catchphrase to use between sessions to remind them of a goal they wanted to work on.  Sometimes it was as simple as repeating to herself “No way, Jose” to set a boundary or “You’ll be happier if you do,” for a man to motivate himself to go for a walk.  It’s the voice in your head that repeats and supports you that matters.  It’s the use of a few words to represent a bigger idea or long chain of thought and intention.

I find it so funny when someone says, “I was going to do…” (something we talked about not doing) “but then I heard your voice in my head…”  I especially get a kick when they give me credit in their mind for something I’m pretty sure I didn’t say but they thought of and found it helpful and attributed it to me.  It’s a sign they are internalizing the work they do in session and taking it with them to put into action.

Catchphrases can also have the effect of slowing us down to avoid reacting.  Parents often find it helpful to say a catchphrase in their mind when being provoked by a teenager.  “What doesn’t kill you makes you stronger” by Kelly Clarkson may be a good refrain to sing or “Let it be, let it be” by the Beatles.  Or a catchphrase can pump us up.  Katy Perry’s “Baby, you’re a firework” or “I get knocked down, but I get up again!” by Chumbawamba may do the trick.  Just saying “Chumbawamba” may be all you need to lighten your mood!  Monty Python’s “Always look on the bright side of life” is a personal go to catchphrase, especially with the little whistle at the end.  Who can stay mad while puckering up your lips?