Regulate & Rewire: An Anxiety & Depression Podcast

What My Four-Year-Old Knows About Healing That Most Adults Don't Nov 19, 2024

In this episode, I share a personal (and slightly unconventional) parenting story about letting my 4-year-old son practice walking on our roof. As risky as it might sound, the experience brought three profound lessons about healing: the importance of practice, the power of pacing, and the value of having support.

Join me as we explore how these lessons apply to your journey of emotional regulation and self-healing, especially if you didn’t grow up with the tools or guidance to navigate your emotions. Together, we’ll uncover a framework for building self-compassion and moving forward in a way that feels intentional and supportive.

Key Takeaways:

It’s okay to practice. Let yourself be bad until you're not anymore.
It’s okay to go slow. There’s no rush to get it “right.” Moving at a pace that feels safe and manageable is how real, lasting change happens.
It’s okay to ask for support. It’s actually essential – we’re here for you.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Order my book, Healing Through the Vagus Nerve today!

If you found this episode helpful, be sure to subscribe, leave a review, and share it with someone who might benefit from hearing this!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Navigating Daily Nervous System Shifts Nov 12, 2024

Today I explore the question "Is it possible to cycle through all nervous system states within the same day?" Spoiler alert—yes, *to an extent* — in this conversation we explore the considerations around this and I offer practical suggestions on how you can shift thorough these states with more ease.

We'll talk about why these shifts happen, how to recognize them, and what it means for our mental and physical health. Hit play to hear more!

Key Takeaways:

Daily nervous system shifts are normal and adaptive.
If your state shifts feel intense or disruptive, or you spend more time in dysregulation than regulation, it may signal that your stress load is exceeding your stress management capacity.
Building nervous system awareness is the first step to creating positive change

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Order my book, Healing Through the Vagus Nerve today!

If you found this episode helpful, be sure to subscribe, leave a review, and share it with someone who might benefit from hearing this!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

"Letting Go Good": Navigating Grief With Our Kids Nov 05, 2024

In today’s episode, I invite you into a personal journey as I navigate the grief of losing my soul-dog, Cooper. This episode is both a tribute to him and a raw, heartfelt look at how I’m supporting myself and my young son through this painful experience.

The first half of the episode is a snapshot of our story. In the second half, I discuss how I'm helping my 4-year-old son process his first significant loss. I dive into the importance of role-modeling grief for children and offer some tips on how to do so in a way that helps them build resilience in the face of loss.

Trigger Warning: This episode includes emotional content around loss and grief. Please feel free to skip or pause if needed.

Key Takeaways:

Kids process grief through play - support their journey by providing creative outlets and simple, honest explanations.
You can't regulate your child's emotions if you can't regulate your own - build your support system first.
Don't shield kids from grief - teach them how to move through it.

If this (or any) episode felt supportive for you, I'd love to hear from you! DM, email, carrier pigeon - I love hearing from you.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Guided Practice for Resourcing, Titration, and Pendulation Oct 29, 2024

In this episode, we’re shifting from learning to experiencing. Last week, we discussed the techniques of resourcing, titration, and pendulation and their importance in trauma healing. Today, I’ll guide you through a guided practice, allowing you to feel and embody these practices within your own systel..

This gentle, 15-minute practice will help you connect to a sense of safety, ease into challenging sensations, and learn to move between states of comfort and discomfort. By engaging your nervous system in this way, you show your system experientially that it doesn't have to stay stuck in moments of discomfort or activation.

Find a quiet, comfortable space, and hit play.

If today’s session resonates with you, remember that this kind of support is available in our membership and 1:1 coaching programs.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Healing Trauma Safely with Pendulation, Resourcing, and Titration Oct 22, 2024

In this episode, we dive into the concept of pendulation, a foundational process in trauma healing, particularly within Somatic Experiencing. We explore how pendulation involves oscillating between states of distress (activation) and calm (regulation), allowing the nervous system to release stored tension without getting stuck.

We also discuss two essential techniques that support pendulation:

Resourcing: Developing internal or external anchors that evoke safety and calm, serving as a foundation for navigating trauma.
Titration: Processing trauma in small, manageable doses to prevent overwhelm and build resilience.

Pendulation, the movement between activation and deactivation, teaches the nervous system to flow between stress and calm, helping to reduce hypersensitivity to triggers. It’s a practice that rewires the brain and body for greater resilience.

Key Takeaways:

Retelling trauma without these techniques can be retraumatizing.
Reflect on your existing resources that bring comfort and safety.
Pendulation allows for processing emotions without getting stuck.

For more personalized support, explore our 1:1 coaching program or look for somatic or trauma-trained practitioners familiar with these techniques.
Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

If you found this episode helpful, be sure to subscribe, leave a review, and share it with someone who might benefit from hearing this!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

The Pyramid of Healing - Why Healing in Order Matters Oct 15, 2024

Did you know that there a sequential order to healing? In this episode of Regulate & Rewire, we explore "The Pyramid of Healing," and it's 4-phases that support your healing journey. If you’ve ever felt stuck, overwhelmed, or like your healing efforts aren’t working, it might be because things are happening out of order. Discover the four phases of healing—Education & Awareness, Regulation, Rewiring, and Resourcing—and learn how following this sequence can create lasting change.

Key Takeaways:

Healing happens in phases—trying to skip ahead can make things harder.
Build a strong foundation of regulation before diving into deeper healing work.
Healing is cyclical—each time you revisit the phases, you’ll find more resilience and ease.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

If you found this episode helpful, be sure to subscribe, leave a review, and share it with someone who might benefit from hearing this!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Why You Can’t Just “Release” Trauma Oct 08, 2024

In this episode, we dive into the common phrase “releasing trauma” and what it really means. While many people think trauma can be pushed out of the body, healing is much more about creating safety within the body so it can transform naturally. We explore the layers of trauma healing—physical, emotional, psychological, and relational—and why true healing requires a holistic approach.

Here's the 3 takeaways:

Trauma isn't something you can force out – Healing is not about "releasing" or "getting rid" of trauma, but creating safety in the body so it can naturally transform.
Trauma healing happens in layers – It affects the physical, emotional, psychological, and relational aspects of your life, so healing requires a multi-faceted approach.
Healing is about building capacity – The goal is to increase your ability to be with difficult emotions and sensations, rather than trying to push them away.

Looking for a new way of healing?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.

Other ways to get more support —

Click here to join this month's RELEASE Class
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

It's Okay to Do Less: A Gentle Reminder for Your Healing Journey Oct 01, 2024

In today’s shorter episode, I want to offer you a gentle reminder: it’s okay to do less. When you have less to give, it's important to honor that and adjust your commitments accordingly. This week, instead of pushing myself to create a longer, more researched episode, I’m giving myself permission to record a shorter one – and I’m encouraging you to do the same in your life.

Far too often, we get caught up in the cycle of doing more, but healing happens when we make space for it. If your load feels heavy right now, take a moment to assess what you can let go of – whether it’s tasks, internal expectations, or the pressure to be constantly productive.

If you're struggling to figure out how to make space for rest, healing, or anything else important in your life, my team and I are here to support you. Through our RESTORE 1:1 coaching program, we help clients audit their stress loads and strategically make room for healing.

If you’re curious about how this approach could help you, I’d love to invite you to book a pressure-free discovery call. We’ll explore if this is the right step for you, and if not, I’ll try to help you find your path forward.

Link to book a discovery call: CLICK HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Navigate Situational Anxiety Sep 24, 2024

Do you ever find yourself tense or anxious when dealing with new situations? This could be traveling to a new place, interviewing for a job, or simply a changing seasons in your life. This is often referred to as situational anxiety, which is a form of anxiety that happens in response to a new, unfamiliar, or stressful (to you) situation. Today I'm going to offer a nervous system reframe and other tools to help you navigate this better. Hit play to listen!
Here's the 3 takeaways:

Reframing Anxiety: Labeling experiences as "activation" rather than "anxiety" can reduce overwhelm and foster self-compassion. Understanding that your nervous system is responding naturally to new or unfamiliar situations helps shift from helplessness to curiosity.
Self-Compassion: Normalizing your experience, especially during life changes, is crucial. Your body's heightened response is often a reasonable reaction to uncertainty or shifts, and you’re not wrong for feeling it.
Support & Regulation: Regulating your nervous system with grounding techniques, breathwork, and movement, along with seeking support, can help ease situational and anticipatory anxiety, allowing you to navigate life’s transitions with more clarity and calm.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

What Are Your Symptoms Trying to Tell You? - A "Symptoms" Reframe Sep 17, 2024

One of the most overlooked but important steps in healing anxiety, depression, or trauma is learning to not be afraid of your symptoms. Hit play for a conversation about symptoms and how the way we understand or perceive them can intensify or de-intensify them.
Here's the 3 takeaways:

Symptoms are Messengers, not problems: Whether physiological or psychological, your symptoms are communicating that something in your system is out of balance. Instead of fearing or avoiding them, get curious about what they are trying to tell you.
Psychological and Physiological Symptoms are Connected: Thoughts, emotions, and physical sensations often overlap. For example, spiraling thoughts or catastrophizing may be both a mental pattern and a physiological response to a stressed nervous system.
Reframing Your Relationship with Symptoms Reduces Their Intensity: By learning to observe and accept your symptoms instead of resisting or judging them, you can reduce their intensity and begin to heal more effectively. This shift in mindset helps break the cycle of fear, shame, and frustration that often worsens symptoms.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

My *Almost* Anxiety Attack at the Airport Sep 10, 2024

Today let’s talk about the anixiety attack I *almost* had at the airport earlier this summer. Warning I’m going to take you on this journey with me detail by detail, so if you’re already feeling a little worked up today, maybe come back to this episode later when my airport stress won’t increase your stress but can instead be simply a chaotic story you get to listen to for your education & entertainment purposes. Hit play for the full convo!
Here's the 3 takeaways:

When you experience the same situations differently than someone else, that doesn’t have to mean you or they are wrong for the way it is experienced
When we’re stuck in states of dysregulation that changes the way we view and interpret situations in our life. The next time you find yourself ranting, spiraling out about, or even simply retelling an experience can you pause to reflect on whether this story is being filtered through a lens of regulation or dysregulation?
If this would have happened a few years ago, I would have had a meltdown equivalent to my toddler's and it likely would have thrown me off for days. I didn’t match his meltdown and I was mostly reset before the plane took off. This is just a testament that you can in fact increase your capacity for stress; there are tangible tools that work to help you regulate your nervous system; you can soften the parts of you or beliefs you have about being too much, not enough, needing to control, etc… that make situations in our lives feel bigger than they need to & this is the work we support clients with every day.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How Does Botox Impact the Nervous System & Emotional Regulation? Sep 03, 2024

Today, we're talking about something that might surprise you—we’re going to talk about Botox. If you're asking, “Why are we discussing Botox on a podcast focused on mental health?” Another centerpiece to this podcast is talking about ways to support, heal and regulation your nervous systems, in that it's important to consider how everything we do—including something as common as a Botox—could play a role. Today we'll talk about both the cosmetic & medical uses of Botox as we talk through it's benefits and it’s potential impact on your nervous system, brain, and emotional regulation (potentially of you and your kids). Hit play to learn more!

Here's the 3 takeaways:

Botox is a neurotoxin. It is used both medically & cosmetically. Most of the research show’s it’s more safe than not but that doesn’t mean there aren’t risks and side effects. Do you feel aligned with how or why you choose Botox? Does it improve that quality of your life in a way that outweighs potential costs?
Potential costs of botox include muscle atrophy, changes in brain activity, and emotional regulation - with potential implication for both you and your children’s emotional literacy.
Long-term effects of Botox are not fully understood.

Sources mentioned:

Stark, S., Stark, C., Wong, B. et al. Modulation of amygdala activity for emotional faces due to botulinum toxin type A injections that prevent frowning. Sci Rep 13, 3333 (2023).
Davis JI, Senghas A, Brandt F, Ochsner KN. The effects of BOTOX injections on emotional experience. Emotion. 2010 Jun;10(3):433-40. doi: 10.1037/a0018690. PMID: 20515231; PMCID: PMC2880828.
Weise D, Weise CM, Naumann M. Central Effects of Botulinum Neurotoxin-Evidence from Human Studies. Toxins (Basel). 2019 Jan 6;11(1):21. doi: 10.3390/toxins11010021. PMID: 30621330; PMCID: PMC6356587.
BBC Article: Are there long-term health risks to using Botox?

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Another Good Enough Episode (#3) Aug 27, 2024

If you’re new here, my "good enough" episodes typically happen as a result of me getting behind on recording podcasts. They happen when I realize on a Monday night that I don’t have anything recorded for tomorrow’s podcast episode and I don’t have the time, energy, or capacity to do the full outlining, researching, or scripting that other podcast get. Instead I just talk more candidly from the heart - today that conversation is about the "A-lot-ness" in my life right now and how I'm navigating in very differently than I would have years ago.
I share 3 things that are really helping me as I fall into my default patterns of urgency and "just get it done" and end chatting through how easy it is to label natural physiological responses as "disorders" when you don't understand the nervous system.
Two spoilers -
(1) We'll be opening up a handful of spots for our new labs offering before the end of the year, want first dibs on detail & those spots? CLICK HERE to get on the waitlist
(2) I'm looking to update my branding & redesign my website - do you or someone you know do aMaZiNg modern websites? Email me, please.
My final ask of the podcast is that I'd LOVE to hear from you. If you hit play today, send me an email or DM and let me know what from today's conversation impacted you most!
Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Unblend & Unburden (Parts Work Series, Pt. 2) Aug 20, 2024

Episode 78
Ever feel at war with yourself? Ever find yourself frustrated that you overreacted or that you've again turned to a less than ideal way of coping? In IFS this is called being "blended" - this is when a particular part (usually a younger wounded or protective part) of you has taken over, influencing your thoughts, emotions, and actions, so much so that it feels as if you are that part.
Today we're talking about how to "unblend" to put your regulated self back in the driver seat of your mind, body and life. Today's conversation builds on last week's part 1 of our Parts Work conversation. Hit play to learn more!

Here's the 3 takeaways:

Our parts are often the coping strategies we’ve developed in response to difficult experiences. They are a welcomed part of our internal system, we just don’t want them running the show.
Unblending is the process of separating our authentic self from these reactive parts, allowing you to respond to situations with more clarity and compassion. Unburdening involves helping these parts release the heavy emotions or beliefs they carry, creating more harmony and flexibility in your internal system.
Successful healing requires an integrated approach, mind and body, psychology and physiology. If you’re looking for this kind of support, I’d love to hear from you.

Want to learn more about parts work/IFS? Here's some other introductory resources:

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

What is Parts Work? (Part 1) Aug 13, 2024

Episode 77
Have you ever felt like a part of you wanted one thing and a part of you wanted something else? Or maybe on your healing journey you've started to notice these seemingly problematic beliefs or behaviors, things like perfectionism, emotional eating, doom scrolling, etc... — each of these can be labeled as one of our "parts."
Today we’re diving into a healing modality called parts work, or internal family systems (IFS), and the role it can plays in healing anxiety & depression. I'll also talk through how it overlaps with nervous system regulations so beautifully and why this modality has felt so helpful to so many of our clients.

Here's the 3 takeaways:

We all have parts, each of these parts are well intentioned AND their mechanisms for handling situations may no longer be the best options for you.
An invitation to try to identify some of your wounded or protector parts and decide which one, if any, you feel ready to work with.
A second invitation to do that work, you can do it through journaling, a quick google search of “journaling prompts for parts work” or find a therapist or coach trained in IFS. As always an invitation to join one of my coaching programs if it feels like a good fit, but we are just a few of many incredible practitioners out there who can support you in this modality.

Want to learn more about parts work/IFS? Here's some other introductory resources:

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

What is Emotional Fitness? Aug 06, 2024

Ever feel like your feelings get so big so fast and you're not sure how to handle them? This week I'm sharing a lesson I taught about emotional fitness (aka emotional regulation). Hit play for the full conversation!
Watch to watch the video module instead? CLICK HERE
Emotional Fitness Worksheets: CLICK HERE

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

4 Healing Reframes for Anxiety & Depression (pt 2) Jul 30, 2024

This is the second part of a two-part series that's all about healing reframes. I'll break down the final 3 helpful reframes, or mantras, that can change how you look at and navigate your healing journey.

In this episode, we’ll take a deeper look at how these reframes—originally shared in a parenting context—can be applied to all of us trying to live more regulated lives. Hit play for the full conversation.

Here's the 3 takeaways:

Firm but kind – Look for a moment today or this week to offer yourself the reflection of, “what would it look like in this moment to be firm, but kind with what I need to do right now?”
Find an anchor in the storm. – it’s not your job to fix your feelings but instead to find an anchor that allows you to make space for them. Reminder that next week I’ll be sharing with you a lesson I filmed a few years ago on emotional fitness and regulation.
Connect before correcting – how can you connect with the part of you engaging in a behavior you don’t love or that isn’t helpful before correcting. With another reminder that we’ll have a bigger change about our internal parts in a couple weeks.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!
Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

4 Healing Reframes for Anxiety & Depression (pt 1) Jul 23, 2024

This is the first part of a two-part series that's all about healing reframes. I'll break down the first of four super helpful reframes, or mantras, that can totally change how you look at your healing journey.

In this episode, we’ll take a deeper look at how these reframes—originally shared in a parenting context—can be applied to all of us trying to live more regulated lives. We’ll explore how understanding your past can shine a light on your present behaviors and, most importantly, figure out what you can actually do about it with our "So now what?" approach. Trust me, you won't want to miss out on these insights and practical steps to start making some real changes.

Want me to talk about something specific on the podcast? Let me know HERE.

Here's the 3 takeaways:

This healing reframe of "how appropriate of me to [INSERT A GIVEN BEHAVIOR OR TENDENCY YOU HAVE THAT FEELS ANNOYING OR UNHELPFUL] Given that I [INSERT THE CONTEXT HERE]"
When you're ready, add to the end of that reframe statement "So now what?"
An invitation to join us in our Regulated Living Membership if you're looking for support in this work.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Navigating Overwhelm & Dysregulation in Parenting Jul 16, 2024

Episode 73
Today’s conversation is a direct response to the following listener request:

"I am a parent to 4 young kids (one with special needs and another with some extra needs). I struggle immensely with keeping myself regulated and calm with their big emotions. I wondered if you might explore in further episodes about how to let go of the need for control as a parent and how that need for control influences feeling dysregulated when the kids are rough housing and noisy/chaotic. I struggle so much to just relax into parenting, I constantly try to control things to avoid big emotions and meltdowns. If you might also touch on the topic of hypervigilance and the need to control as a trauma response? I’d love to learn how we can sit with life happening without trying to micromanage it as a way to avoid something unexpected happening, kid meltdowns, chaos, etc…
I’m struggling so much with this right now as a mom, but really it’s been a theme for much longer than that. I realize the work ahead for me as I am learning your tools to regulate my nervous system."
What I'll share doesn't just apply to regulated parenting, but in how we all approach these things in our healing. Hit play for the full conversation!

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!

Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Feel Like You Can't Rest Until Everything Gets Done? Hit Play Jul 09, 2024

Episode 72
If you feel like you can't rest until everything is done - this conversation is for you. I also talk about functional freeze and how this do do do without knowing how or when to allow yourself proactive rest creates overwhelm and overloads the system into a state of freeze. Hit play for more!

Want me to talk about something specific on the podcast? Let me know HERE.

Here's the 3 takeaways:

Catch: Notice this week the urge to do more, when you decline your brain or body's request for rest because you feel like you can't until you get it "all" done.
Challenge: Notice the urge of, "I can't sit down until X, Y, Z is done" and respond with, "but what if I can? What if I can take a moment to rest and just be?" & if you're feeling spicy - "what if I can just leave that task undone? Or at least undone until tomorrow?"
Change: Do differently, take that 1 or 10 or 15 minutes to rest & let yourself be uncomfortable in that rest.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Feel Like You're Always In A Rush? Hit Play Jul 02, 2024

Episode 71
Have you ever found yourself rushing to do something or rushing get somewhere when you really didn’t actually need to rush? You weren’t running late, there wasn’t a timeline, no one was waiting on you and yet you felt this urgent need to move faster. If so, this episode is for you.

We all have default patterns, default ways of responding to the world around us because of our past lived experiences. Join me for a conversation about why these patterns take hold, but more importantly what it looks like to begin to rewire and repattern these default responses if they're no longer serving you. Hit play to learn more!
Here's the 3 takeaways:

Catch: Notice this week anytime you feel rushed when you might not need to be?
Challenge: Pause, and ask “can I slow down?” (& know that your brain will immediately scream "NO!"at you, pause again, maybe asking, "but what if we just try?")
Change: Do differently. Maybe you keep driving, doing the dishes, or walking but can you do just 1% slower, with 1% less urgency, 1% less tension. If you do differently enough times, and things work out, you reset your baseline responses.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

The Power of Suggestion (& What I Learned From an Ecstatic Dance Event) Jun 25, 2024

Episode 70
If you've ever felt frustrated by a therapist or coach responding to your request for tools with something like, "Well, what do you think a helpful tool would be?" then today's chat is for you. in this episode I share what I learned in attending my first ever ecstatic dance class and how it demonstrated for me the importance of suggestions in our healing journeys. When you've lived so much of your life inside a specific box, it can be really hard to see anything else.
Join me as I discuss the balance between being client-led and offering guidance in therapeutic practices, emphasizing the importance of context, choice, and connection for creating a sense of safety; and as I reflect on my desire (and maybe yours too) to feel more free.
Here's the 3 takeaways:

If you, like me, don’t have a practice of moving your body, of dancing freely, here's my invitation to start. Remember, "the weirder I move my body, the more I fit in."
Healing requires action and changes in daily living. Seek out practitioners and spaces that offer practical tools and suggestions to support your journey.
I’m sending you my love and support as you also figure out how to learn to feel more free. As always, we would love to support you. My calendar is open for those of you interested in booking a discovery call to learn more about our 1:1 coaching program, doors to the membership are always open, as is my inbox (amanda@riseaswe.com). I love love love hearing from you.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

“I’m Too Much” & Other Beliefs I’m Unpacking in Therapy Right Now Jun 18, 2024

Episode 69
One of my deepest beliefs is that “I’m too much” – I’m too loud, I’m too energetic, I ask too much, need too much, my idea’s or dreams or plans are all too much, my pace is too much, etc… It’s a wound that gets triggered a lot in my friendships, entrepreneurship, and especially in my marriage. It's also a belief that holds me back from fully showing up in a lot of areas of my life.
Join me for a conversation about how all our beliefs, while well-meaning and self-protective at one point, may no longer serving us anymore and when left unchecked they'll hold you back in your healing journey and keep you stuck in patterns you don't want anymore.
Here's the 3 takeaways:

If you’re feeling stuck in your healing, it might be happening out of order. Reflect on my pyramid of healing (pg 85 in my book Healing Through the Vagus Nerve) and ask yourself if you maybe skipped a step? Often times before we can do the deeper healing and rewiring work, we need to first stabilize and regulate our nervous system.
As long as I believe it to be true, that I’m too much and people prefer a muted version of me, I’ll filter everything through that. What belief do you currently have as a filter that are no longer serving where you'd like to go?
If you can identify a belief, spend some time with these final two questions: “What do I risk if I stop doing or believing X?” and “What do I gain if I stop doing or believing X?”

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

What is Regulated Living? Jun 11, 2024

Episode 68
When you’re not sleeping, eating, breathing, moving, resting, playing, or connecting enough — you should expect to be sick, your mental health will suffer because your brain and overall health are suffering.

When we, or life, expects us to sacrifice the very habits that nurture our nature of being human — we suffer and there's no amount of talk therapy or meds (while possibly helpful) that heals symptoms caused by a dysregulated nervous system or daily habits that rob you of general health.

You cannot heal when continuing to live in chronic stress.

So, what is regulated living? It’s about living with routines, habits, and practices that support a regulated nervous system, habits that support healthy mental, physical, emotional, and relational health. It involves the habits that make up your daily life as well as cultivating the skills necessary to effectively self-regulate and manage stress.

Today’s conversation acts like a wrap up to the 8 episode Essential 8 series, providing moments of invitation and reflection to step into some aspect of more regulated living.
Here's the 3 takeaways:

Regulated living isn’t a perfect protocol to follow but a way of living based in understanding your psychology and physiology enough to meet their needs. It's a general way of living that prioritizes health, stress & emotional management, and social connections in a way that regulates your nervous system and supports healing from anxiety & depression.
As you do this, your systems will do what they naturally do which is to trend towards healing. There’s often deeper work to do, but it can be helpful to stabilize and create capacity within your system as a whole before diving in.
A nudge to join us inside the newly-named Regulated Living Membership (or if you want more personalized support to book a discovery call with me to learn more about RESTORE our 1:1 coaching program). Working through our programs, healing in this way isn’t a quick fix – it’ll invite you over and over again into an assessing and editing your life to step into more sustainable and regulated living. It would be our honor to support you.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How INTEROCEPTION Helps You Heal [Essential 8 Series] Jun 04, 2024

Episode 67 - Essential 8 Series (Part 8)
Do you struggle to feel connected or at home in your body? Do you often feel ungrounded? Do you have anxiety or lack self awareness? When someone is having a hard time are you overly empathetic - is it almost like you absorb their hard emotions? Do you struggle to easily feel when you're hungry or full? These are all signs of low or impaired interoceptive awareness.
Interoception is the ability to fell and understand what's happening on the inside of your body and it is a foundational skill to somatic healing. Hit play to join me for a longer conversation on what it is, why it matters, and how to cultivated stronger interocetion.
Resources:

📓 Download your Interoception Workbook! - CLICK HERE

Here's the 3 takeaways:

Interoception is the awareness of how you feel on the inside, it is the key to navigating your nervous system with agency and to really feeling at home in your body.
If you struggle to feel connected to your body, find yourself overly empathetic, struggle knowing when you’re hungry or full, or often feel ungrounded – these are signs of weak interoception.
Want an easy place to start? Pee when you need to pee.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How COMMUNITY Helps You Heal [Essential 8 Series] May 28, 2024

Episode 66 - Essential 8 Series (Part 7)
Today we’re taking a deep dive into how community helps you heal & I would go as far as to say how and why community is a non-negotiable for healing, how it’s the cornerstone to it. Humans are hardwired for connection. You were never meant to carry or navigate as much as you have on your own. Hit play to learn more!
Resources:

Here's the 3 takeaways:

Human are hardwired for connection, it is a biological imperative. Take a moment to reflect on the spaces, places, and people you feel an authentic connection with. Consider doing the, “Who’s at your table?” exercise.
The modern world is moving in away from real-time, in-person connection, be intentional about keeping it in your life. Consider putting your phone away more often and look for ways big and small to create human connection in your daily life.
Social support enhances our resilience to trauma. Community-based spaces to heal, connect, play, and have shared experiences are essential.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How NUTRITION Helps You Heal [Essential 8 Series] May 21, 2024

Episode 65 - Essential 8 Series (Part 6)
Today we’re chatting about nutrition and its impact on mental health, specifically anxiety, depression. Treat today’s episode sort of like you and I were casually chatting and I said, “Hey, did you know…”

"Did you know that blood sugar regulation (or lack there of) has been linked to anxiety and depression?"

"Did you know your gut is often referred to as your “second brain” and that research shows that emotions play out in your gut and gut issues can create mental health symptoms?"

"Did you know that the quality and quantity of food we eat matter? If you’re under-eating or under-nourishing yourself then you’re likely nutrient deficient and those deficiencies stress out the nervous system contributing to living in survival mode?"

To which, you’d look at me with awe and wonder and reply, “OMG Amanda, I didn’t know that - tell me more?”

Wonderful, that’s the conversation we’re having here - let’s chat through blood sugar, mind-gut connection, and nutrients needs that can impact your mental health.
CLICK HERE to get on the waitlist for our upcoming new RESET program.

📓 Download your Nutrition Workbook! - CLICK HERE

So here’s the 3 takeaways:

Mind-gut connection is well research and established, if your gut flora isn’t healthy then having mental health implication of that makes sense. Especially if you're someone who struggles with IBS, food intolerances, or other digestive related issues as well as anxiety or depression it might be work taking a deeper look at your gut health.
Blood sugar regulation, or lack of, is directly linked to mood and the likelihood and intensity of anxiety or depression symptoms.
Both macro and micro nutrients matter, consistently eating too much or too little of the things we need can stress out our system and there are certain micronutrient deficiencies that are been directly linked to symptoms we cluster and label as anxiety or depression

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

A Quote & a Soapbox About How Mental Health is "Health" May 14, 2024

A quick intermission from our 8 part "Essential 8" series because my brain needed a break after juggling a lot the past few weeks. At the heart of this episode is a conversation about this quote, “When a flower doesn’t bloom, you fix the environment in which it grows, not the flower.”
In the context of your healing the quote can be rewritten as “when you’re struggling with anxiety or depression, you fix the environments in which you’re healing and growing, not you.”

You are not broken, you do not need fixing. Your symptoms make sense and assessing and addressing these underlying factors lies at the heart of healing.
Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How STRESS MANAGEMENT Helps You Heal [Essential 8 Series] May 07, 2024

Episode 63 - Essential 8 Series (Part 5)
At the heart of understanding and healing anxiety or depression through a nervous system lens is stress management and understanding the basics of stress physiology. In this conversation I share with you (what I hope is) a refreshing perspective on navigating overwhelming stressors. I'll reintroduce the "stress bucket analogy" and unpack it in a bit of a different way than we have before providing you with a tangible framework for understanding stress load and creating more capacity.
Stress isn't the problem, chronic stress is - let's figure out how to navigate that better together. Hit play to learn more!
Ps. Today's the day my book hits shelves and get's dropped off at your doorstep. I'm extending the pre-order bonus to anyone who purchases Healing Through the Vagus Nerve in the next 7 days.
Preorder --> head to the book page on my website to fill out that form --> keep an eye on your inbox this week!

📓 Download your Stress Management Workbook! - CLICK HERE

So here’s the 3 takeaways:

There is no managing an unmanageable amount of stress, assessing and editing to some extent likely needs to happen. Doing that with third-party assistance and/or using your core values as filters can be really helpful in this process.
You have to have room in your bucket before you can do the deeper work.
There are many paths towards more managed stress, the key is finding yours. My advice for that would be, start with what’s easiest, get support, and know that your environment and community influences matter.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Order my new book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How VAGAL TONING Helps You Heal [Essential 8 Series] Apr 30, 2024

Episode 62 - Essential 8 Series (Part 4)
📚 Pre-order my new book, Healing Through the Vagus Nerve today!
🌏 International orders, click here!

This isn't the first conversation we've had about the vagus nerve, and it won't be the last, but it's definitely worth a listen! In this episode I'll share again the basics of what the vagus nerve is, why it matters when healing anxiety & depression, and you'll get a few more sneak peak reads of my new book!
What I want you to leave this episode hearing most clearly is that you are not broken, healing is possible, and I’m honor to be here supporting you. Hit play to learn more!
📓 Download your Vagal Toning Workbook! - CLICK HERE

3 Tangible Takeaways:

Understanding vagal tone plays an integral role in regulating your nervous system and healing anxiety & depression. High vagal tone is the key ingredient to stress management, decreased reactivity, and overall mental and physical health.
There is no one size fits all blueprint to improving vagal tone or healing things like anxiety, depression, chronic illness, and so on. There are, however, a number of research-supported practices that can support healing in measurable ways. There are powerful ways to work with your physiology to shift and heal your psychology. Each of the essential 8 supporting that end and supporting vagal tone.
When you pre-order my book before May 7th you'll get my book course and a code to join my next RELEASE class absolutely free!

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How BREATH Helps You Heal [Essential 8 Series] Apr 23, 2024

Episode 61 - Essential 8 Series (Part 3)
Breath can be used as a powerful proactive and reactive regulation tool. Your respiratory system (aka breath) is one of the most powerful physiological levers you can pull to shift the state of your nervous system. Did you know that every time you inhale your heart rate speeds up, and every time you exhale it slows down? Let's say you extend your exhale out longer than your inhale — well now your heat rate slowed down longer than it sped up. This sends an immediate message to and through your nervous system to activate your relaxation response.

You can also use breath to activate your system when you're in a state of Shut Down or want to practice increasing your stress threshold.

Ideally you want your natural breath throughout the day to steady, diaphragmatic breaths, in and out your nose. This is how we're evolutionarily supposed to breath. But it's estimated that at least 50% of the adult population has some kind of breathing inefficiency. Maybe that's mouth breathing during the day and/or night, short shallow breathing, imbalanced breathing, and so on. Let's change that!

📓 Download your Breath Workbook! - CLICK HERE

So here’s the 3 takeaways:

Breath is a pillar of health, your mental and physical health is only optimal when your breathing is optimal.
Before you can use breath as a powerful regulatory tool you have to understand your basic breath physiology, when you do it becomes one of the most powerful proactive and reactive regulation tools.
Different breath practices are optimal for different nervous system states, my book Healing Through the Vagus Nerve offers a section where it outlines supportive practices for the different nervous system states, including breath work practices.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How MOVEMENT Helps You Heal [Essential 8 Series] Apr 16, 2024

Episode 60 - Essential 8 Series (Part 2)
I’m going to just come out with a pretty blunt to start today: there’s a set of minimal physical activity guidelines for a reason, if you’re not meeting them then you’re going to have problems (one of which is mental health).
Second only to sleep, I think movement is one of the most fundamental and non-negotiable habits for brain health. Research shows that even just a daily walk of 30 minutes can decrease depression and anxiety symptoms in almost all clinical populations as well as strengthening connections between brain circuits important for emotional processing, problem solving, decision making, and memory.

Human body’s are designed to move, the healthiest version of your brain lives inside a body in motion. Hit play to learn more!

📓 Download your Movement Workbook! - CLICK HERE

3 Tangible Takeaways:

Movement is essential for physical and mental health. If we aren’t consistently hitting the minimum guidelines for physical activity then we can’t be surprised when we aren’t optimally well.
If you already have a consistent habit of movement and exercise then the next question to consider might be: Are the types of movement you’re doing are optimally supporting your mental health journey?
What can you do today to make movement a more integral part of your daily life and healing plan? It is a cornerstone habit that heals and if you’re looking for more personalized support I’d love to support you inside my RISE membership where you’ll find tangible tools and personalized support to step into a life full of habits that heal.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

Sources:

https://www.who.int/news-room/fact-sheets/detail/physical-activity
https://bjsm.bmj.com/content/57/18/1203
https://www.technologynetworks.com/neuroscience/news/massive-review-identifies-exercises-that-could-most-benefit-mental-health-370600

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How SLEEP Helps You Heal [Essential 8 Series] Apr 09, 2024

Episode 59 - Essential 8 Series (Part 1)
Sleep plays a vital role in our overall health and wellbeing, yet 1 in 3 adults aren’t getting the recommended amount. If you're not getting the recommended amount of sleep, your mental and physical health will suffer.
In this episode we’re going to talk about – what happens when we sleep, why sleep matters for our mental and physical health, common struggles with sleep, and practical strategies for getting better shut-eye. If you're tired of feeling tired, let's dive in!
Resources Mentioned:

Sleep: Essential 8 - Mini Workbook
Book: "Why We Sleep" by Matthew Walker
Sleep Foundation: https://www.sleepfoundation.org/
National Sleep Foundation: https://www.sleep.org/

3 Tangible Takeaways:

Prioritize Sleep: set a goal to get 7-9 hours of quality sleep at least 80% of nights.
Reflection: If you are not currently getting the recommended amount of sleep, what small change can you start making today tonight to get you 1% closer to that?
General Sleep Guidelines: Get off tech at least 30 minutes before bed. Get exposure to natural daylight especially in the first half of your day. Avoid stimulants like caffeine and sedatives like alcohol later in the day. Dim your lights in the evening and create conditions for optimal sleep when possible. And lastly, beds are for sleeping. So if you can't sleep, get out of bed, do a relaxing activity away from the bedroom until you feel sleepy, and then come on back.

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Why behavior change matters when healing (even if it’s not that cool to talk about) Apr 02, 2024

EPISODE 58
Your habits matter, your lifestyle matters. Your overall health is the greatest contributor to your mental health. There’s no about of talk therapy or meds that can combat the natural stress load that gets put on your system by chronic sleep deprivation, sedentariness, dysfunctional breathing, too many inflammatory foods and too little nourishing ones.
AND YET... behavior change is hard, especially when struggling with anxiety & depression.

Today and in the next 8 episodes we’ll take a deep dive into talking all about habits that hurt versus habits that heal. This conversations paves the way for the Essential 8 series by helping you understand the neuroscience of behavior change, why it's hard and what can make it easier. Now let's dive in!

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

3 take aways from today's conversation:

Your daily habits play a big role in your healing journey. If you’re not living well, you won’t be mentally well.
When you are stressed it makes sense to default to your most well-worn habits. When you do offer yourself equal parts compassion, accountability, and strategy for how to step back into your habits that heal.
When establishing a new habit start small, laughably small, 1% small. Install a tiny habit by giving it a cure and a purpose, and then once that tiny habit is your new baseline – optimize it overtime.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Are Cold Plunges & HIIT Training Hurting Your Healing? Mar 26, 2024

EPISODE 57
When your nervous system has grown accustomed to chaos, things like stillness , rest, and slowing down feel unsafe. Because of this we often choose "healing" modalities that feed into the familiarity of chaos and intensity.
So are the cold plunges and HIIT workouts hurting your healing? I don't know. But join me for a conversation to talk through how they might be, to talk about how they held me back in my early healing journey and what I'd do differently if I knew then what I know now.
Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

3 take aways from today's conversation:

Your nervous system will always default to familiar chaos over unfamiliar safety, the path towards healing means assessing whether the things your engaging in reinforce a familiar avoidance of stillness or invite in the discomfort of experiencing it.
There are non negotiable needs you have as a human, things like sleep, movement, quality breath, community and so on. Stepping into habits that nurture that nature while simultaneously choosing experiences that build familiarity around safety is the path to more regulated living.
Is a reminder to filter all suggestions, even research supported ones, from myself and others through a personalized lens to find your unique path towards healing.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

3 Goals of Stress Management Mar 19, 2024

EPISODE 56
Let's have another conversation around stress. Chronic stress can come as a symptom of our choices or the reality reality of our life circumstances, but it's usually a mix of both. I spent a decade create a life of chronic stress based on beliefs I acquired in my childhood and teenage years.
Here's the thing, stress isn't the problem, chronic stress is. There's also some cool new research that suggests that stress may only be bad for you if you believe that to be the case.
Join me for the full conversation as I unpack 3 main goals when it comes to stress.
ps. this episode includes a sneak peak reading of part of my new book, "Healing Through the Vagus Nerve"
Resources referenced in this episode:

Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.

3 take aways from today's conversation:

Take your stress seriously, but not so seriously that it stresses you out.
Stress management starts with an intentional look at your stressors. Check out episodes 37, 38, 39, & 40 for a series on how you can do just that.
When it comes with to stress the 3 goals are to: (1) decrease the likelihood of long term chronic stress (2) to increase your ability to reset from stress more quickly through the vagus nerve (3) To increase your overall capacity for stress

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

You Don't Always Have to Feel Feelings RIGHT NOW Mar 12, 2024

Episode 55
If you've been in the healing space for more than 4 seconds you've heard things like, "you need to feel your feeling" or "healing comes through feeling." There's truth in it AND what does that even mean? What if feeling even a little bit opens the floodgates? What if feelings show up 5 minutes before a meeting?
Join me for a realistic conversation around emotional regulation and how you don't always have to feel your feelings right now.
Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

3 take aways from today's conversation:

Feeling your feelings doesn’t always mean feeling your feelings right now.
Your nervous system lays the groundwork for emotions, but thoughts and behaviors can create emotions too.
You’re not a robot, the goal isn’t to never have hard feelings, it is to learn how to be with and regulate those emotions in a helpful way.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Auditory Overstimulation - What it is, Why is Happens & What You Can Do Mar 05, 2024

EPISODE 54
Do you ever feel overstimulated by sounds? Maybe especially when you're stressed? This has been a part of my anxiety journey and something that's come up a lot amongst my conversations with other lately. In this episode we'll talk about what Auditory Overstimulation is, why it happens, and some things you might be able to do today to support yourself (or a loved one).
Here are links to the two things referenced in the conversation:
(1) Learn more and join my next Release Class by clicking HERE - First class? Use the code "ATTUNE" at checkout for 40% off
(2) CLICK HERE to learn more about the "Safe & Sound Protocol"
Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

3 take aways from today's conversation:

We hear sounds differently when we’re in a sympathetic state, this can make those sounds feel overwhelming, distracting, and increase the stress load on our system.
Awareness of how you experience this is the first step. I invite you to pay attention to when and how you notice this showing up most for you and if there are any particular sounds or types of sounds that are the most aggravating.
Take time to brainstorm strategies to minimize sound, manage emotions, and decrease stress as part of a larger, long term plan to decrease the intensity in which you experience auditory overstimulation.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
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I Wrote a Book! - Let's Talk About It! Feb 27, 2024

Episode 53
This conversation is a shameless celebration with you all that I wrote a book and a sneak peak as to what's held within its pages. Healing Through the Vagus Nerve is a guide to understanding and healing anxiety, depression, stress, and trauma through nervous system regulation.
It still feels quite surreal to say I wrote a book but I’m so stinking proud of it and I wholeheartedly believe it's pages hold hope and healing for thousands and thousands of people & you can pre-order your copy TODAY!⁠
📚 Pre-order my new book, Healing Through the Vagus Nerve today! (& get a bonus book course for FREE)

3 take aways:

The vagus nerve plays a crucial role in mental and physical health, if you want to learn more click here to listen to episode 15
Nervous system regulation is about elasticity, it’s about increasing your capacity for the hard, not about avoiding it, and vagal tone plays a big role in this.
One final shameless ask to preorder the book! Pre-orders are really important first time author. I promise this book will not only be a beautiful addition to your library but a tangible and powerful part of your healing journey!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
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Another Good Enough Episode Feb 20, 2024

EPISODE 52
Join me for a conversation on all the things from how I started this podcast because I was annoyed with instagram, to a story about my son spilling THOUSANDS of corn kernels and me NOT losing my -ish about it, to a list of random episode topics coming soon, and ending with a reassuring message about how healing is possible.
Hit play, listen to the end, and take what you need. And in the words of my son, "you are strong, and capable." Thanks for being here friends!
Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program
- Currently booking for:⁠
  👉🏼 March: 2 spots available⁠
  👉🏼 April: 5 spots available⁠
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Why We Choose Productivity Over Presence Feb 13, 2024

With this episode I want to give you permission to DO less and BE more this week. I also talk about why that’s hard, why it’s something I was virtually incapable of doing for over a decade and still have to make a conscious effort for sometimes. Join me as I share about the time I walked away from playing duck duck goose with orphans to do dishes because productivity felt so much safer than play and how this pattern showed up for me even today when faced with the option of quality time with friends or outlining this podcast. Healing can feel messy, with each episode you listen to, thanks for inviting me into yours.
Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

3 take aways:

If you’ve been living in survival mode it makes sense that your nervous system feels safer DOING than BEING.
An invitation to simply notice how often you're in DOING vs BEING and how easily you can switch between the two (awareness)
A challenge to be with the BEING a little longer than feels good (practice)

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Doctor or Drug Dealer (& How I Was Wrong) Feb 06, 2024

EPISODE 50
Last week I had an instagram post that immediately lost me followers, while also being my most liked and shared post in over a year. Let's talk about it.
Let's talk about how this same post could feel so validating and empowering for some people, while angering others.
In this conversation I share various individuals perspectives and experiences around being prescribed psych meds and the ways I think the mainstream medical model often falls short in providing personalized mental health support.
I also offer a thanks to the mental health providers who offered me a gut check for the way my intention behind the post didn't entirely match the impact, and I take absolute responsibility for that.
Trigger warning, this conversation includes mention of the terms: drug dealer, suicide, and anorexia
Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

3 take aways:

This post was not anti medication, it was anti physician that puts people and symptoms in a box and presents medication as the only solution. Meds can be needed, even life saving, AND as a community we are overmedicated and undereducated around personalized healing. Medication is presented as THE SOLUTION TO versus AN OPTION FOR anxiety & depression far too often and it’s hurting people.
There is no shame in medication being part of your healing. I cannot emphasize this enough. It played a role in mine, AND your symptoms are there for a reason. True and lasting healing doesn’t just take the edge off symptoms but in getting to the root.
You have options, if you weren’t provided context or choice when seeking support for healing I hope the conversations I have here help provide some of that for you.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Come Out of a Shut Down State Jan 30, 2024

EPISODE 49
Ever feel shut down and unsure how to pull yourself out of it? Or maybe you tried to, only to have you system back lash and become even more stuck, numb or disconnected?
In today's conversation I talk about why this happens and offer 7 gentle ways to meet your system where it is in that shut down state of depression, immobilization, and disconnection. It's in meeting yourself where you are with compassion that your inner system will feel safe enough to move towards regulation (without the backlash).
Looking for more personalized support?

Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
Join me inside RISE, a mental health membership and nervous system healing space.
Pre-order my new book, Healing Through the Vagus Nerve today!

3 take aways:

When in a shut down state one of the most powerful things you can do is to give yourself permission to be where you are, and it’s often that permission that opens the gate to more regulation.
Shift your focus to nurturing your nervous system versus fixing it.
An invitation that the next time you’re shut down, try a gentle self compassion practice and see how your system responds.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Stop a Panic Attack Jan 23, 2024

EPISODE 48
Today I share with you 10 ways to stop a panic attack & the nerdy science behind why they work. I start by answering the questions: What is a panic attack? Why do they happen? And what can I do about it?
Here's a list of the 10 tools:

Color spotting
Near far jumps
Sour candy
Strong smell
Hold an ice cube
What can I hear that's the closest? What sound is farthest away?
Coping statement / Panic poem
Cold water on face
Ear tugs
Hug a safe human

Looking for more personalized support?

Pre-order my new book, Healing Through the Vagus Nerve today!
Join me inside RISE, a mental health membership and nervous system healing space.
Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.

3 take aways:

Panic attacks happen when the threat load on your nervous system has reached a tipping point.
Experiment, practice, dare I even say play with some of these tools proactively. \
Understanding your physiology is foundational to healing anxiety & depression. It demystifies your symptoms and helps you realize you're not broken and you can heal.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

What Blood, Breath, and Belonging Have to do With Healing Jan 16, 2024

EPISODE 47
Do you feel like you've been chasing healing for so long and falling short? It might be that one of these pieces is missing. Let's talk about some pitfalls in mainstream mental health support and the role that bloodwork, breath, and belonging might have in your healing. I'll also peel pack the curtain on a new program we're currently developing that'll help bring a true, physiology first approach to healing anxiety & depression. Hit play for more!
Looking for more personalized support?

Pre-order my new book, Healing Through the Vagus Nerve today!
Join me inside RISE, a mental health membership and nervous system healing space.
Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.

3 tangible take aways:

Order bloodwork: As I firm up some of the RESET programs process with our nurse practitioner I’ll be happy to share with you an exact script/list of tests to take to your doctor and request - I wish I had that for you now, but if nothing else I just want to put on your radar that blood testing has a huge role to place in healing anxiety & depression.
Pay attention to your HRV on your apple watch or Oura ring - I’m an Oura ring wearer and absolutely love it for a million reasons I’ll share in another episode. But HRV is an accurate measure for overall nervous system health. As you engage in certain changes like breathwork, trying to get more sleep, etc… watch to see how that influence your HRV overtime.
If you feel like you’ve been trying so hard to heal for so long and falling short, it’s likely that the system is falling short not you. I want to offer a heartfelt invitation to join us at the entry point that’s the best fit for you financially or support wise.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How I Turned a Potentially Really Bad Day Around With Regulation Jan 09, 2024

EPISODE 46
I woke up anxious today and this conversation is about what I did to not let it ruin my day. 4am kid wake up, a bad dream, excitement, crappy sleep, all had my system wired from the minute I opened my eyes. I'd love to tell you I used this magic tool to regulate my nervous system and get on with my day, but instead what I want to share is the roller coaster of regulated, and re-regulated, and re-regulating that my day called for.
Had this day have happened a handful of years ago I'd be pulling the covers over my heard thinking "what a train wreck" but you know what, today was a pretty good day and I want to tell you how I did that.
Hit play to hear more!
Three takeaways:

Having a regulated nervous doesn’t mean you’re regulated all the time, part of regulation means that you have the ability to notice and ride those waves throughout the day.
If you’ve been stuck in survival mode for a really long time, or spent a lot of your life there, your system may still default to urgency. Rewiring comes with more frequency and duration of periods in that green zone. Moments of activation or shut down aren’t point of failure, but instead points of practice.
When you're dysregulated you sees problems, when regulated you see solution and collaboration.

Looking for more personalized support? Book a free discovery call to learn more about RESTORE, our 1:1 anxiety & depression coaching program.
Or join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

12 Habits for a More Regulated 2024 Jan 02, 2024

EPISODE 45
This year I'm choosing regulation over resolutions. I'm choosing tiny habits over lofty goals. Join me for a conversation that unpacks why only 9% of people who set resolutions actually get there (and why I'm not interested in being part of that 9% this year). I'll also share with you 12 habits for a more regulated year.
Happy new years friends and just a reminder that the new year doesn't need a new you, it needs the you that you're already becoming. The you taking brave steps towards healing. The you who's been through the unimaginable to be right where you are. Let this be your year of hope and healing.
3 Takeaways:

Regulation over resolution
Behavior change is hard, start so small, laughably small
Taking a month to focus on each of these habits will set you up for so much more regulation and healing: (1) bathroom check in, (2) sleep, (3) morning sunlight, (4) breakfast, (5) daily walk, (6) breathwork, (7) play & community, (8) exercise, (9) cold exposure, (10) declutter environment, (11) tech boundaries, (12) vagal toning

Hit play to lean more!
Enjoying the podcast, support me by:

PRE-ORDER MY BOOK HERE!

Looking for more personalized support? Book a free discovery call to learn more about RESTORE, our 1:1 anxiety & depression coaching program.
Or join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

A Note on Grief & The New Year Dec 26, 2023

Episode 44
I had a really curated “regulated reflection” planned for this episode but that was until I almost had a panic attack in a pizza place while on a family vacation last week and decided, let’s talk about that instead. Join me for a conversation on grief, hope, and why I’d really love to have you join me on Thursday for my annual NYE Circle event.
This is my largest community event of the year, over 100 people have signed up so far and I’d love for you to be there too!
CLICK HERE to learn more & save your spot! (Ps. It’s free)
I also mentioned my book in this conversation which is finally available for pre-order, CLICK HERE for that!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Holiday Mental Health Support (Part 2) Dec 19, 2023

EPISODE 44
Do you struggle staying regulated this time of year? Maybe you have more anxiety around holiday events? Feel high expectations from others and have a hard time setting boundaries?

Juggling real life and the “magic” of the season can feel exhausting. The financial pressures and pressure to make new goals as the new year approaches is a lot.

I address all of this and more in today’s episode. This is part 2 of a mini series more candidly answering 10 listener submissions to the question: What do you struggle with most in the winter or around the holidays?

Join me for my largest community event next week! More details here: https://riseaswe.myflodesk.com/nye23

Here’s the full list of the 10 holiday support questions:

Loneliness around a small family, not having many friends, and not having kids at my age
Grief for memories I will never make with my dad again
Sadness/grieving over not having traditional family, single mama of kid who needs tons of coregulation
The sadness of not being with your children for the holiday due to split custody agreement
Even more tactical ways to incorporate nervous system regulation into busy lives this time of year
Being activated (or shut down) at a holiday gathering, & anticipatory anxiety of events
Expectations I have for me and expectations others have for me – “no” feel like failure
Juggling real life with the “magic” of the season = exhausting
Finances
Pressure to make new goals

The first 5 questions were answered last week, and the final 5 today. Thanks for being here friend. I’m sending you so much hope & healing.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Holiday Mental Health Support (Part 1) Dec 12, 2023

EPISODE 43
The holidays can be a lot — a lot of joy and a lot of hard. I asked you all what you struggle with most in the winter or around the holidays so I could offer some more personalized support for my listeners. This and next week I’ll work through more candidly answering 10 of the submissions. I’ll list all 10 here, but not before I invite you to join me at the end of this month for my biggest community event of the year (& it’s totally free).

Join me for my annual NYE circle event on Dec. 28th @ 8p ET

Click here: https://riseaswe.myflodesk.com/nye23

Holiday support questions:

Loneliness around a small family, not having many friends, and not having kids at my age
Grief for memories I will never make with my dad again
Sadness/grieving over not having traditional family, single mama of kid who needs tons of coregulation
The sadness of not being with your children for the holiday due to split custody agreement
Even more tactical ways to incorporate nervous system regulation into busy lives this time of year
Being activated (or shut down) at a holiday gathering, & anticipatory anxiety of events
Expectations I have for me and expectations others have for me – “no” feel like failure
Juggling real life with the “magic” of the season = exhausting
Finances
Pressure to make new goals

The first 5 questions are answered today, the final 5 next week. Thanks for being here friend. I’m sending you so much hope & healing.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Manage Seasonal Depression Dec 05, 2023

EPISODE 42
Join me for a conversation about Seasonal Affective Disorder (SAD), more commonly referred to as Seasonal Depression. What makes SAD unique is its timing, it has a distinct seasonal onset, typically in winter, and a spontaneous remission of symptoms sometime in spring. In short, it’s just normal depression with a seasonal pattern.

In this conversation I'll unpack more on what it is, what might be contributing to it and some research supported things you can do to alleviate symptoms. In this conversation I'll discuss how the environmenal variable that is most closely tied to seasonal depression is the changes to daylight house and I'll present you with some new science that presents a possible light exposure proticold that could be impactful for anyone struggling with SAD.

Hit play to lean more!

CLICK HERE for full show notes + 3 takeaways!
PRE-ORDER MY BOOK HERE!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

4 Basic B's of Mental Health Nov 28, 2023

EPISODE 41
One thing I hear a lot from people who come to work with us are, “I’m tired of just talking about how I feel, I want to actually DO something about it.” Talking is a really important and special part of healing and it’s not enough if your underlying physiology is depleted, hypersensitive, or packed with unprocessed trauma.

Getting into the DOING alongside the talking, processing, and space holding is something my coaching methodology specializes in. It’s not always a sexy to say, but behavior change is an essential part of what we do and the way we work with clients & sometimes the places we start seem almost too plain or too simple to matter but the science is clear:

There is a strong link between anxiety & depression and things like sleep, food, breathing and boundaries.

In this episode we'll dive into the nitty-gritty of small daily habits that when repeated overtime make all the difference in your healing. You'll also learn why relying on therapy alone might not be enough to address your mental health concerns. And, of course, we'll leave you with some practical tips on how to optimize your body for better mental health.

Hit play to lean more!
CLICK HERE for full show notes + 3 takeaways!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Editing Your Stress Bucket (Part 4) Nov 21, 2023

EPISODE 40
Feeling overwhelmed by the endless to-do and a life that feels mostly stressful most of the time? It's time to take control and edit your stress bucket. Think of it as a gentle dance of self-awareness and adjustments, not a one-time fix. Now, the fun part (IMO): the "Delete, Delegate, Different" method. Delete stressors that drain you and are unnecessary. Delegate tasks that others can handle, freeing up your time and energy. For stressors that can't be deleted or delegated, find ways to do them differently, reducing their impact on your stress levels.

Remember, editing your stress bucket is a process. Be patient with yourself, celebrate your progress, and don't hesitate to seek support when needed, this is exactly the work we support clients in all the time.

Hit play to lean more!
CLICK HERE TO DOWNLOAD THE STRESS BUCKET WORKBOOK

CLICK HERE for full show notes + 3 takeaways!
**We're hiring! CLICK HERE to learn more and apply to be our next trauma-informed mental health coach.**

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.
Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Three Ways to Manage Stressors (Part 3) Nov 14, 2023

EPISODE 39
In this episode, we're diving into the 3rd step of the Stress Bucket Exercise, which is all about managing your stress bucket. You'll learn three ways to increase your "buffer zone" and manage our stress bucket: poking holes in the bucket, "scooping" out, and making your bucket bigger. 🪣

We also discuss the difference between baseline stressors and daily stressors - this distinction matter because the way that you manage those particular stressors can look different from the other. Stress management is a crucial part of mental health.

Hit play to lean more!

CLICK HERE TO DOWNLOAD THE STRESS BUCKET WORKBOOK

CLICK HERE for full show notes + 3 takeaways!
**We're hiring! CLICK HERE to learn more and apply to be our next trauma-informed mental health coach.**

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.
Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Audit Your Stress (Part 2) Nov 07, 2023

EPISODE 38
In this episode I admit that as a thirty-something year old I currently have the average heart rate variability of a healthy 60 year old. I've significantly decreased the chronic stress load on my nervous system, but unfortunately not before it took a really and measurable toll. The good new is that there are ways to improve HRV, things I'm actively doing in my life today. The bottom line though is that we HAVE to, and I'm speaking as much to myself as I am to you right now, we have to take stress more seriously.

This is part 2 in my 4 part series on managing your stress bucket. We're diving into the Stress Bucket Audit, a tool to assess your stress levels. We'll explore the impact of chronic stress on your well-being, understand the role of HRV (heart rate variability) in stress management, and identify the factors that contribute to stress. You'll learn how to audit your stress bucket, both on a macro level (twice a year) and on a micro level (daily check-ins). By understanding your stress signatures and identifying your stressors, you can start to take control and manage your stress bucket effectively. Stay tuned for the next episode where we'll discuss practical strategies to minimize stressors, train your stress capacity, and increase your HRV. Remember, it's never too late to prioritize your stress management and optimize your well-being.

Hit play to lean more!
CLICK HERE TO DOWNLOAD THE STRESS BUCKET WORKBOOK

CLICK HERE for full show notes + 3 takeaways!
**We're hiring! CLICK HERE to learn more and apply to be our next trauma-informed mental health coach.**

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.
Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

What is your stress bucket? (Part 1) Oct 31, 2023

We’ve all heard the saying you can’t pour from an empty cup, but I’d also like to put a twist on it today and say you can’t add to a full one. Join me for part 1 in a 4 part series unpacking the steps to the Stress Bucket Exercise. Todays conversation is all about step 1: Assess - this answers the question of, "What is in my stress bucket?" Until you can get it out of your head and onto paper you'll likely stay mostly stressed most of the time - and that's no way to live! Join me while I walk you through the 4 categories of common stressors and explore which ones contribute most to your stress bucket. Hit play to learn more!
CLICK HERE TO DOWNLOAD THE STRESS BUCKET WORKBOOK

CLICK HERE for full show notes + 3 takeaways!
**We're hiring! CLICK HERE to learn more and apply to be our next trauma-informed mental health coach.**

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.
Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Repair with Yourself & Others Oct 24, 2023

None of us will ever be a perfect friend, parent, partner, or self-healer – so one of the most valuable skills we can learn is how to repair. In the last two episodes I’ve shared pretty openly that my default survival mode is FIGHT, I’m someone who’s nervous system is still pretty primed for quick activation and as a result I’ve often shown up in relationship with other people in way’s I'm less proud of. Join me for a conversation on how to return and repair, first with yourself and then with others. This chat was inspired but Dr. Becky's recent TED talk which you can find HERE.
Hit play to learn more!

CLICK HERE for full show notes + 3 takeaways!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

What Is Your Partner's Default Survival Response? (& Why It Matters) Oct 17, 2023

Episode 35
Last week we talked about default survival responses and I invited you to see if you could identify yours – if you haven’t listened to that episode yet I recommend starting there because today’s conversation is a natural extension of that chat where I’ll expand on reasons why it might be helpful to identify your partner’s default way of responding when their sense of self or safety feels at all threatened and how even if they never consciously acknowledge their default survival response how your awareness of it might help you better navigate that relationship. Hit play to learn more!
Have questions you'd like me to answer on the podcast? SUBMIT HERE
Full show notes HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

What Is Your Default Survival Response? (& Why It Matters) Oct 10, 2023

EPISODE 34
When you're in an argument or when something doesn't go according to plan - do you face it head on? Avoid conflict? Say sorry when it wasn't your fault? Shut down? We all have a default way of responding when our sense of self or safety is threatened, and that default response looks different for each of us based on biology, our past lived experiences, and the percieved intensity of the threat. In this episode I unpack identifying what your default survival mode ore response is and why that matters.
Next week's conversation will be a natural extension from today's conversation and we'll talk about how it might be helpful to also identify the default survival responses of a partner, friends, or parent as well. Hit play to lean more!

CLICK HERE for full show notes + 3 takeaways!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
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How to Decrease Load & Increase Capacity - Parenting Edition Oct 03, 2023

Episode 33
It can feel important and go undone if your capacity isn’t there. For me right now sitting on the porch with my kid is more important than a lot of the house projects I’d like to get done. And getting to bed by 9:30pm is more important to me than any shows I want to watch or DM’s I want to get caught up on. Ask yourself, what takes care of me so that I can better take care of my kids? Choose that.
If you’re a parent to young kids, the most important thing you can do is model for them the way you want their life to FEEL. If you don’t want you daughters or sons to endlessly self sacrifice and run themselves into the ground, stop modeling that. Start prioritizing the basics you prioritize for them, bedtime and breakfast. Want to create capacity that changes your life - go to be by 10pm, eat a quality high protein breakfast, and stay off your phone from 9pm - 9am. Don’t think it’s that simply? Try me and report back in 2 weeks.
Hit play to learn more!

CLICK HERE for full show notes + 3 takeaways!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
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What To Do When Parenting Feels Dysregulating Sep 26, 2023

Episode 32
Have you ever felt like being a parent is simultaneously the best and hardest thing you'd ever done? In my opinion, it is both of those things. Today's conversation is guided by some incredible and vulnerable parents who submitted questions to my AMA form that I want to provide some support for today. We chat through navigating anxiety & depression, activation and shut down, as parents. I'll offer a simple way to audit your "load" as a means to increasing your capacity (something I'll also expand on in next week's conversation). Hit play for some tangible ways to move through parenting differently to decrease overstimulation and increase your capacity to show up the way you'd like to!
CLICK HERE for full show notes + 3 takeaways!
Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.
Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
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AMA: Triggers, Boundaries & Tough Conversations Sep 19, 2023

🗝️ In this special episode, I'm diving into questions submitted by our amazing listeners. I'll be sharing insights and offering thoughts on a variety of topics that you've been curious about. This format is something I'd love to do more of in the future, so keep those questions coming! Drop your questions or struggles in the form link below for future AMA episodes.⁠

⁠🔍 In this episode, I covered three key questions:

Question #1: How to communicate with our family/friends when something they say is triggering

Question #2: How to encourage a loved one who's struggling to take the first steps to heal & take care of themselves

Question #3: What to do when someone else's low energy/low mood is constantly pulling you down

Hit Play to hear more!

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CLICK HERE to submit a question for me to answer on our next "AMA (Ask Me Anything)" episode.
CLICK HERE for full show notes + 3 takeaways!
-
Want a free 7-day trial of RISE, my mental health membership and nervous system healing space? SUBMIT a screenshot of your rating/review and as a thank you I'll send you a link!

Visit www.riseaswe.com/podcast for additional resources

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
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Health Anxiety: How to overcome it (Part 2) Sep 12, 2023

EPISODE 30
If you’ve been trying to heal your health anxiety & haven’t been able to, it might be because you’re missing one of the 4 evidence-based approaches I discuss in today's episode. My hope is that this 2 part mini series on health anxiety gives you a really clear roadmap as to some possible next steps on your journey to overcoming health anxiety. We'll discuss the brains built in negativity bias and why some people can calmly float through health issues and other cannot before discussing the 4 different approaches. Hit play to learn more!
CLICK HERE for full show notes + 3 takeaways!
Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.
Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Health Anxiety: What it is (Part 1) Sep 05, 2023

Episode 29
In this 2-episode mini series on health anxiety we'll discuss what it is and how to overcome it using an evidence based 4-pronged approach. Join me today to learn more about the anxiety response in your brain and body, how this applies to health anxiety, and an exercise to explore your unique experience of health anxiety symptoms, thoughts, and behaviors. Gaining understanding of the basic physiology of anxiety and how you uniquely experience it in a health related ways lays a foundation for working with your mind-body system instead of constantly feeling against it.
Health related anxiety has been steadily on the rise since 2020. It's a topic that’s been requested by many of you for me to cover on this podcast and a recent survey indicated that 1 out of 3 individuals experience heightened anxiety over their health status. Hit play to learn more!
CLICK HERE for full show notes + 3 takeaways!
Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.
Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
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The Importance of Connection To Your Healing Aug 29, 2023

Episode 28
The minute we are born we start to lay down patterns of protection and connection. Join me for a reflective conversation on the piece of your healing that might be impacted by early patterns of protection and how vital laying down new patterns of connection are to your healing. I offer some suggestions in this episodes takeaways on how you might be able to do just that. Hit play to learn more!
Join the next ATTUNEMENT CLASS mentioned in the podcast, use the code "ATTUNE" for 40% off
CLICK HERE for full show notes + 3 takeaways!

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Navigating Nervous System Regulation Aug 22, 2023

Have you felt like you've been checking a lot of the boxes but still don't feel like you're making much progress in your healing? Today's conversation discusses the difference between in-the-moment nervous system regulation tools vs having a more regulated nervous system overall. The reality is, there’s no amount of healthy living, reactive regulation, or vagal toning exercises that can take the place of setting boundaries in toxic relationships, putting people in your life who cherish you, or trauma processing work. Additionally, here's no amount of talking or healing work that can create nervous system regulation when you're getting 5 hours of sleep a night, nutriently depleted, under or over exercising, and so on. It all plays a role. Join me in this conversations where I talk about various psychological, relational, envirnomental, physiological, and so on factors that contribute to cultivating a regulated nervous system. Hit play to learn more!
CLICK HERE for full show notes + 3 takeaways!
Looking for support in this work? Join me inside RISE, my mental health membership and group coaching space where I can offer more personalized support on your healing journey

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

The Gut Check & Pep Talk You Might Need Aug 15, 2023

Today you get another more candid conversation where I share with you some fundamental pieces that need to be in place on your healing journey. You will never be able to talk therapy, vagal tone, or meditate your way to healing anxiety or depression if you're sleeping 5 hours a night, eating crappy food, sitting too much, or hanging out with toxic people. Certain people who benefitted from the unhealed version of you will be frustrated by your efforts to heal, heal anyways. True healing takes a whole human, whole life approach; nothing changes if nothing changes. The sobering reality is that healing feels hard because it is and we often can't do it alone. Join me for an exploratory conversation where I lay out out some uncomfortable things, call you into action, and give you the pep talk your healing might need. I share ways I'd love to support you, as well as the 3 things to start with if you're trying to heal on your own right now. Hit play to hear more!
CLICK HERE for full show notes + 3 takeaways!
We have just a handful of 1:1 coaching spots left for 2023, CLICK HERE to book a pressure free discovery call.
For those with more limited financial resources or who want to take a community support approach to healing, door are open to my RISE Membership on a sliding scale to make it as accessible as possible.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Creating a Regulation Game Plan Aug 08, 2023

The same way a professional athlete creates a game plan for specific scenarios they may find themself in during their next match – you too can create a game plan to guide your towards regulation when you find yourself dysregulated in states of activation or shut down, anxiety or depression. In today’s episode I walk you through creating a “Regulation Game Plan” which creates a map for how you can best move from states of dysregulation to regulation giving you quick access to the reactive tools that work the best for you in the moments you need them most. It brings together your awareness of how you experience states of dysregulation with the specific tools that are the most helpful for you when you find yourself in those moments. It is just one of the many ways that we support our clients in creating personalized and strategic tools for regulating and healing.

Below you’ll find a link to the worksheets I referenced in this episode. As always I’d love to support you in this work inside RISE, my mental health membership and nervous system healing space. Hit play to learn more!
CLICK HERE to download the "Regulation Game Plan" worksheets
CLICK HERE for full show notes + 3 takeaways!
Have a question you'd like answered on the podcast? Submit it HERE.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Ask Amanda [Parenting Self Care, EMDR, Tangible Depression Tools] Aug 01, 2023

CLICK HERE to submit a question for me to answer on our next "Ask Amanda" episode.
Today I answered 3 questions from listeners just like you! We talked about how to build in self care as a parent, EMDR vs our 1:1 coaching, and a desire for advice and tangible tools for depression. Hit play to learn more!
CLICK HERE for full show notes + 3 takeaways!
-
Want a free 7-day trial of RISE, my mental health membership and nervous system healing space? SUBMIT a screenshot of your rating/review and as a thank you I'll send you a link!

Visit www.riseaswe.com/podcast for additional resources

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

ADHD or Survival Mode? Let’s talk about it Jul 25, 2023

ADHD is one of the most common overlapping diagnosis for people who struggle with anxiety or depression. Today I take you on a little trip down my personal exploration of whether my symptoms that were diagnosed as ADHD were actually ADHD or rather a natural result of the unsustainable life I was living at the time. I also invite you to muse about some of the same things if it applies to you. Hit play to hear the conclusion I came to for myself and to hear more details about my story.
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
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Have a question? Are you struggling with something you'd like feedback on? CLICK HERE
SUBMIT a screenshot of your rating/review and as a thank you I'll send you a link for a a 7-day free trial of RISE, my mental health membership and nervous system healing space.

Visit www.riseaswe.com/podcast for additional resources

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

The Good Enough Episode Jul 18, 2023

Episode 22

Join me for a less polished episode where I pull back the curtain a bit on this whole podcast thing and give you a peak into the juggling act that is my life as a business owner, mom, and podcast host. I also share my desire for you to play an active role in this podcast, here's the two links I mention:
Have a question? Are you struggling with something you'd like feedback on? CLICK HERE
Want a 7-day free trial of RISE, my monthly mental health membership and nervous system healing space? CLICK HERE to submit a screenshot of your podcast review and I'll send over the link.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Tangible tools for Depression (Part 3) Jul 11, 2023

Episode 21
This is part 3 of a 3 episode mini series about depression.

It's not enough to understand WHY you're struggling with depression, you also need to have tangible tools to regulate your nervous system and heal. In this episode we will build on the education and exploration from part 1 & 2 of this mini series. You'll learn that the secret to regulating your nervous system is to first meet it where it's at and then layer on various regulation tools to walk it towards feeling more connected and mobilized. I also introduce you to a number of specific regulation tools for you to start using today! Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posts by Amanda Armstrong is presented solely for general informational, education, and entertainment purposes. The use of information on this podcast of materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advices of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Mapping Your Depression (Part 2) Jul 04, 2023

This is part 2 of a 3 episode mini series about depression.

Welcome to Part 2 of my 3-episode depression series. Today's conversations first discusses dissociation, what it is and why it happens. I then invite you into exploring how you uniquely experience this shut down state. Mapping this nervous system state involves exploring the different sesnation, emotions, thoughts, and behviors that you experience there. The more familiar you become with why and how you uniquely experience depression, the clearer the path becomes to regulation and healing. Hit play to learn more!
RESOURCE: Mapping Your Red Zone Worksheet
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posts by Amanda Armstrong is presented solely for general informational, education, and entertainment purposes. The use of information on this podcast of materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advices of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Depression Through a Nervous System Lens (Part 1) Jun 27, 2023

This is part 1 of a 3 episode mini series about depression.

I mismanaged my depression for SO LONG because I didn’t understand it. I floundered in my healing because I was told things, by doctors and psychiatrists no less, “that this is just the way I am and would just have to manage it my whole life” or “depression was a chemical imbalance” and the only fix was a pill. Because I didn’t really understand what depression was and where it was rooted, I didn’t have any kind of clear roadmap towards healing. My goal today is to offer you education, an alternative lens, and a roadmap that made all the difference for me. In this episode we look at the difference between understanding depression through the chemical imbalance theory vs the polyvagal theory and the difference that can make. I want to help you understand depression in a new way that puts hope back into your healing. Hit play to learn more!
*sources cited here*
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
CLICK HERE for personalized support inside RISE, my mental health membership & nervous system healing space for those struggling with anxiety & depression.

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posts by Amanda Armstrong is presented solely for general informational, education, and entertainment purposes. The use of information on this podcast of materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advices of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

What is Exercise-Induced Anxiety and How to Stop it Jun 20, 2023

Episode 18
We've all head that "exercise is good for anxiety" but what if that's generic advice doesn't fit your experience. What if that spin class gives you panic attack? Or just half a mile into your run your start to experience high anxiety? What if it seems like anxiety is making your symptoms worse? You're not alone. Join me in today's conversation around exercise induced anxiety, why it happens, and what you can do about it. Today's conversation combines my almost 15 years of experience in the fitness space with what I do now as an anxiety & depression coach in a real and informative way. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
CLICK HERE for personalized support inside RISE, my mental health membership & nervous system healing space for those struggling with anxiety & depression.

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posts by Amanda Armstrong is presented solely for general informational, education, and entertainment purposes. The use of information on this podcast of materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advices of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Get Out of Survival Mode Jun 13, 2023

Episode 17
My only tiktok to ever go mega viral to get millions of views was one about "7 signs you're stuck in survival mode." Survival mode seems to be the new default and there's reasons why. Join me for a conversation where I'll cover what survival mode is, why we get stuck in it, and 4 main components to shifting out of survival mode as part of healing anxiety & depression. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
CLICK HERE for personalized support inside RISE, my mental health membership & nervous system healing space for those struggling with anxiety & depression.

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posts by Amanda Armstrong is presented solely for general informational, education, and entertainment purposes. The use of information on this podcast of materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advices of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Birth Story: What Went Wrong & How I Navigated It Jun 06, 2023

Episode 16
The line that summarizes my birth story the most is, “I’m in awe of all the things that go right amongst all the things that go wrong.” Just about everything went wrong. From the outside looking in this was textbook birth trauma and yet I feel like I've walked away untraumatized. I believe this is because of three very specific things that I discuss with you in this episode. My hope is that by sharing this story and the things that created resilience I might help you walk through the things that go wrong in your life with a little bit more ease. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posts by Amanda Armstrong is presented solely for general informational, education, and entertainment purposes. The use of information on this podcast of materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advices of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

What is the Vagus Nerve? May 30, 2023

Episode 15
This episode provides you with much more than just a scientific understanding of your vagus nerve or a list of “vagus nerve hacks.” The vagus nerve is your mind-body superhighway, sending nonstop information from your body to brain and brain to body and is the star of the show in optimizing mental and physical health. In this conversation I help you build an understanding of, and relationship with it, as part of your entire nervous system in a way that feels tangible and applicable to your healing journey. There is no one size fits all blueprint to improving vagal tone or healing things like anxiety, depression, chronic illness, and so on. But there are a number of research-supported practices that can heal in measurable and tangible ways. There are powerful ways to work with your physiology to shift and heal your psychology. I’ll share many of those with you here. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posts by Amanda Armstrong is presented solely for general informational, education, and entertainment purposes. The use of information on this podcast of materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advices of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Practicing Regulation with my Toddler May 23, 2023

Episode 14
Today let's talk about some things I do to (A) keep myself more regulated when my kid is not and (B) some ways I’m supporting him in learning to listen to his body, understand emotions, and ultimately add regulation skills to his own toolbox that he can utilize for the rest of his life. Whether you’re a teacher, caretaker, parent or ever plan to be, a lot of what I’m going to talk about today may still be really helpful for you. Many of these same concepts applied when I was learning to reparent myself to become a more self-regulated adult in ways I didn’t learn to be in my own childhood. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posts by Amanda Armstrong is presented solely for general informational, education, and entertainment purposes. The use of information on this podcast of materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advices of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Guided Regulation Practice for Anxiety May 16, 2023

Episode 13
Today’s going to be a little bit different, instead of our normal educational chat this is going to be a guided experiential episode that you can come to when you’re feeling activated to find some support in getting more regulated through various somatic exercises. If you’re listening in the car or while doing something else, hit pause and come back to this episode then you can be more fully present with the guided exercises. Hit play to join me for this guided regulation practice!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posts by Amanda Armstrong is presented solely for general informational, education, and entertainment purposes. The use of information on this podcast of materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advices of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

The 6 Nervous System States May 09, 2023

Episode 12
This is another nerdy dive into better understanding the nervous system by introducing you to the 6 primary nervous system states according to the polyvagal theory. By now you’re likely familiar with the 3 states of: regulation, activation, and shut down – aka green, yellow, red zone. In today's chat we'll review those and I'll introduce you to the 3 "mixed states" of play, stillness, and freeze. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posts by Amanda Armstrong is presented solely for general informational, education, and entertainment purposes. The use of information on this podcast of materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advices of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Prep Your Nervous System for a Triggering Life Event May 02, 2023

Episode 11
This conversation takes a bit of a personal turn as I share with you the 3 ways I'm preparing myself and my nervous system for the birth of my son. Even if you won't ever find yourself in a similar situation what I share in this conversation will give you a framework for how you can also prepare yourself for any big or potentially triggering event in your own life. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Recover from Being Triggered Apr 25, 2023

Episode 10
No one chooses to be triggered, it's just something that happens as a result of how our systems are hardwired for protection. This episode is NOT the secret to never being triggered again, you're note a robot, instead it'll provide a powerful reframe around what it means to be triggered and some tangible tools to help you recover and reset your nervous system when you have been. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Productivity Based Self Worth Apr 18, 2023

Episode 9
Do you constantly feel like you need to prove your worth? Do you feel overwhelmed by an endless to-do list and guilty for not doing enough? “Productivity based self worth” is a belief that your worth is directly tied to your productivity - it's something I've struggled with most my life. In today's chat we dive into productivity-based self-worth, how it impacts your mental health, and how to begin to untangle from this. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Build Nervous System Regulation Into Your Daily Life Apr 11, 2023

Episode 8
Do you bulldoze through day after day without checking in on how you're feeling or what you need? Do you often feel like you don't have time for self care or regulation practices? Join me for today's conversation on how to build in small "regulation reps" in throughout your day. Tiny practices done on a consistent basis can make a big difference in your overall nervous system state. When you make a priority out of regulating your nervous system you live differently, but none of the suggestions I'll make in today episode will take more than 1-2 minutes. It's not about doing more, its about doing some things differently. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Stop Overthinking Apr 04, 2023

Episode 7
One of the most common things I get asked about is overthinking. Your brain’s incessant need to predict every possible situation, plan for the absolute worst case scenario, try to control every tiny variable of a situation, and so on is rooted not in the mind, but in the body. It is fueled by nervous system dysregulation. Overthinking is also one of the most common things we associate with anxiety and even depression. In this episode we will talk about how and why you overthink and what you can do to calm down or quiet those spiraling thoughts. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Anxiety Regulation Tools (Part 3) Mar 28, 2023

Episode 6: Part 1 of a 3 episode mini series about anxiety.

It's not enough to understand WHY you're struggling with anxiety, you also need to have tangible tools to regulate your nervous system and heal. In this episode we will build on the education and exploration from part 1 & 2 of this mini series. You'll learn that the secret sauce to regulating your nervous system is to first meet it where it's at and then layer on various regulation tools to walk it towards feeling more calm and grounded. I also introduce you toa number of specific regulation tools for you to start using today! Hit play to learn more!

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Mapping Your Anxiety (Part 2) Mar 21, 2023

Episode 5: Part 2 of a 3 episode mini series about anxiety.
Today's conversations is all about awareness, stepping into a place of curiosity and exploration around your anxiety. The more familiar you become with why and how you uniquely experience anxiety, the clearer the path becomes to regulation and healing. In this conversation I'll help you reflect on what past lived experience and current life circumstances might be contributing to your anxiety symptoms. We'll also discuss how to "map" your nervous system. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
Want a worksheet to support you in mapping out your yellow zone? CLICK HERE

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Anxiety Through a Nervous System Lens (Part 1) Mar 14, 2023

Episode 4: Part 1 of a 3 episode mini series about anxiety.
I mismanaged my anxiety for SO LONG because I didn’t understand it. Understanding anxiety through a nervous system lens was the turning point in my healing journey where I went from feeling a lot of inadequacy, shame, and lack of control – to a softer place of self-compassion, personal responsibility and hope in healing. I want to help you understand anxiety in a new way that gives you those things too and helps you create a more strategic path towards healing. Hit play to learn more!

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

How to Speak the Language of the Nervous System Mar 14, 2023

Episode 3
Have you ever been in a situation where you logically knew you were ok but you didn't feel ok? And no matter how many times you told yourself you were fine or to calm down it didnt seem to help? This is because your nervous system speaks a somatic FELT language, not a verbal one. You will never be able to outthink your anxiety or depression. In this episode I take a deep dive into what that actually means and introduce you to some tangible tools that can communicate safety to your nervous system in a way it understands. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Understanding Anxiety, Depression & the Nervous System Mar 14, 2023

Episode 2
Today's episode introduces you to the nervous system and provides a framework for understanding anxiety & depression through a nervous system lens.
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

Visit www.riseaswe.com/podcast for additional resources
Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Welcome Episode Mar 14, 2023

Episode 1
Welcome to Regulate & Rewire. I'm your host, Amanda Armstrong & if you are someone who struggles with anxiety or depression, whether this struggle is new to you or decades old. Then this is the show for you.

Regulate and Rewire is an anxiety & depression podcast where I’ll be sharing all the tangible and research supported tools for healing that I wish I would have known earlier in my healing journey.

Maybe you’ve tried talk therapy or medication, and still, you feel like something is missing – I know I did.

You’re tired of endlessly talking about your struggles and crave tangible tools to help you shift out of survival mode. You want to learn not only WHY you’re struggling, but exactly what it looks like to heal – and I assure you, you can heal and you’ve come to the right place to learn how through nervous system regulation, parts work, and lifestyle design.

This show will deconstruct what it is that helps people heal through a trauma-informed & neuroscience, mind-body lens.

This show will not only give you hope & inspiration but real life tools & strategies and you’ll learn the science that validates your struggle. With each episode new pieces of this puzzle will fall into place, you will feel seen, heard, and supported – you will come to realize that you are not broken, that all of your symptoms, all of YOU, make sense through this nervous system lens based on your past lived experiences, your current life circumstances, and the coping skills and resourcing you do or don’t yet have. You can heal, things absolutely get better, and this show is going to help you understand that in very real ways.

And I want to hear from you! I want to know what you’re struggling with? What questions you have? What you want to hear more about. And if you have a friend who you think would benefit from these types of conversations too, from tangible, research supported tools to put them back in the driver seat of their mind, body and life – please let them know about this show.

Each episode will end with 3 tangible takeaways so you can start applying what you learn to your healing journey today.

Connect on IG: @amandaontherise

Visit www.riseaswe.com/podcast for additional resources

Disclaimer:
The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

Regulate and Rewire: An Anxiety & Depression Podcast - Trailer Feb 08, 2023

If you’re someone who struggles with anxiety or depression, whether this struggle is new to you or decades old. Then this is the show for you.

Regulate and Rewire is an anxiety & depression podcast where I’ll be sharing all the tangible and research supported tools for healing that I wish I would have known earlier in my healing journey.

Be sure to subscribe on apple podcasts and spotify.
I’m so happy you’re here and I can’t wait to join you on this journey to regulate your nervous system, rewire your mind, and reclaim your life. from anxiety & depression.

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

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