I Had Public Speaking Anxiety for 20 Years—This ONE Practice Fixed It | Enrico Mayor Podcast #21

Christopher Germer — Clinical Psychologist — The fastest way to calm anxiety isn’t “thinking positive”—it’s shifting your body from threat to care with self-compassion.In this uncut conversation we discuss:• How loving-kindness ended Chris’ 20-year public speaking anxiety• Why self-compassion works physiologically (vagus nerve, HRV, cortisol) • The 3 components of self-compassion: mindfulness, common humanity, self-kindness• A guided “Self-Compassion Break” you can use in 5 minutes (or less)• Burnout, dopamine/drive, and the simple mantra: “You matter too.”00:00 - Welcome & why self-compassion matters00:41 - The 20-year public speaking anxiety that mindfulness didn’t fix02:06 - The surprising turning point: “Just love yourself” (Sharon Salzberg)03:12 - How self-kindness rewired the fear response before a 500-person talk05:47 - Meeting Kristin Neff & creating Mindful Self-Compassion (MSC)08:37 - Why it’s not “logic”—it’s tone, attitude, and physiology13:33 - The science: threat vs care states, vagus nerve, HRV, cortisol16:07 - When social threat turns inward: self-criticism, isolation, rumination20:21 - Daily playbook: 20 seconds of compassionate touch + simple practices25:52 - Guided Self-Compassion Break (mindfulness, common humanity, self-kindness)41:18 - What happens in the 8-week MSC program (sessions & outcomes)46:10 - Burnout for entrepreneurs: permission + reminding + the drive/threat trap57:21 - The “in-breath is for you” reset in high-stress moments1:02:35 - The one lesson for future generations: “You matter too.”📍 Follow Enrico:Instagram – @enricomayorTikTok – @enricomayor🎧 Also available on Spotify, Apple Podcasts, and more.💬 Drop your takeaway in the comments & don't forget to Like & Subscribe.