Is Negative Self-Talk Keeping You Stuck in Fight-or-Flight? Here’s How to Break Free

Have you ever felt like your nervous system is stuck in overdrive, constantly caught in fight-or-flight mode? 

In this episode, we explore how self-criticism keeps us in a cycle of stress and anxiety, and how self-compassion can help regulate our nervous system, allowing us to feel safe and at peace.

We look at the science behind self-judgment, its impact on the brain, and why self-compassion is one of the most effective ways to rewire our stress response. 

You’ll also learn practical strategies for cultivating self-compassion and shifting from self-criticism to self-support.

If you’ve been feeling overwhelmed, anxious, or trapped in patterns of self-doubt, this episode is for you.

In This Episode, You’ll Learn:

• Why self-criticism keeps your nervous system in a state of stress
• The neuroscience behind self-compassion and how it rewires your brain
• How self-judgment triggers the fight-or-flight response
• Why your brain perceives self-criticism as an actual threat
• Practical self-compassion exercises to help you calm your nervous system
• How self-compassion increases resilience and emotional stability

Links & Resources:

• 💡 Coaching with Jerry – Book a free 60-minute coaching session: www.jerryhenderson.org
• 🎧 Subscribe & Follow – Never miss an episode!

If this episode resonated with you, share it with a friend.

00:00 Introduction – Why self-compassion is crucial for nervous system regulation
01:35 Practicing self-compassion in real time – A personal story
03:23 The connection between inner dialogue and your nervous system
05:17 Understanding the nervous system: Fight-or-flight vs. rest-and-regulate
06:57 How self-criticism activates stress responses in the brain
07:45 The HPA axis: Why stress stays “stuck on”
08:44 Research: How self-judgment increases anxiety and burnout
10:30 The cycle of self-criticism, stress, and unhealthy coping mechanisms
13:17 The “stress waterline” – How inner dialogue raises your stress threshold
15:07 Coaching invitation: How mindset work can help
18:09 Understanding why self-criticism feels “safe” – Trauma and hypervigilance
20:03 Why your brain perceives criticism as a survival strategy
25:30 The neuroscience of self-compassion: How it calms the nervous system
28:45 The link between self-compassion, emotional regulation, and resilience
32:17 Why self-compassion improves decision-making and self-trust
35:40 Practical self-compassion exercises to rewire your brain

I am grateful you are here,
Jerry

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