Growth-mindset coach and workplace wellness consultant Lisa Petrocchi-Merriman explains how the “inner critic” is a hard-wired threat response in the brain (fight/flight/freeze/fawn) that shuts down the prefrontal cortex—right when you need clarity, creativity, and composure most (e.g., before big presentations). Instead of muscling through or “thinking positive,” she teaches evidence-based ways to interrupt the threat loop and regain focus fast.

What you’ll learn:

• Why the critic is loud: It’s your primitive brain trying (clumsily) to keep you safe from social risk, often recycling old shame or one-off comments from years ago.

• The cascade to watch for: Trigger → shock exclamation (“Oh no!”) → self-put-down → adrenaline surge (can linger 20–72 hrs) → rumination or shutdown.

• • Body tells: Shallow breath/holding breath, tense jaw/shoulders, furrowed brow, replaying scenarios—cues to intervene.

  
  

  What you’ll learn:

• • Diaphragmatic reset (3 rounds):Sit tall, feet grounded. Inhale through the nose 6 counts → hold 4 → slow straw-exhale 8–10 → brief pause → repeat x3.Results: calmer nervous system, prefrontal cortex back online, sharper focus.

  • Name & reframe: Briefly acknowledge the critic (“I know you’re trying to keep me safe; I’m in charge now.”). A touch of humor helps reduce its power.

  • Trigger mapping: List common triggers (ambiguous emails, perfection stakes, public speaking). Plan your breath reset + response in advance.

  • Somatic awareness: Notice early body signs and intervene before the spiral accelerates.

  • Daily practice builds a new pathway: Consistent use (even 2–3x/day) creates a habit so your default becomes “pause + breathe,” not “panic + bash.”

  • Positive reinforcement: Become your own coach—log small wins, literally pat yourself on the back. Over time this shifts attention toward progress and dampens the critic’s airtime.

    
    

  Bottom line: Your inner critic isn’t you—it’s an alarm. With a simple breathing protocol, trigger awareness, and kinder self-talk, you can switch from self-sabotage to steady performance, especially when the stakes are high.