Regulate & Rewire: An Anxiety & Depression Podcast

Latest Episodes:

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

Show notes

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!

3 Takeaways:

Recognize blended states: Learn to spot when a part has taken over. Notice thoughts or behaviors that feel extreme or automatic.
Use regulation to unblend: Support your system with bottom-up tools like breath, movement, or resourcing to bring your authentic self forward.
Work with your parts compassionately: Parts are not problems. They’re protectors and survivors. When you listen with curiosity and compassion, they begin to soften.

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

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

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

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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

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

Show notes

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.

3 Takeaways:

Everyone has parts: They’re not flaws—they’re adaptations. Recognize that even your most challenging behaviors have a history and a good intention.
Try identifying your parts: Pay attention to repeated thoughts, reactions, or behaviors this week. Can you name any parts (e.g., the perfectionist, the avoider, the rebel)?
Explore the next step: Whether through journaling, therapy, or coaching, begin the practice of unblending—creating space between your core self and your parts so you can respond rather than react.

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

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

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

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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

What is Emotional Fitness? Aug 06, 2024

Show notes

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!

3 Takeaways:

Your emotions are physical, not just mental. Get curious about how they feel in your body and what they might be trying to tell you.
Emotional regulation is a trainable skill. Like any muscle, it grows stronger with intentional practice.
Create an emotional game plan. Build a simple strategy for navigating the feelings that trip you up the most.

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

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

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

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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

3 Powerful Reframes to Deepen Your Healing Journey (Healing Reframes – Part 2) Jul 30, 2024

Show notes

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.

3 Takeaways:

Firm but Kind: Practice speaking to yourself like a supportive inner guide. Acknowledge the discomfort and still take action that aligns with your healing.
Find an Anchor: When emotions surge, name them without judgment. Then reach for a stabilizing tool—breath, movement, a grounding object—to stay present.
Connect Before You Correct: When a behavior frustrates you, lead with compassion. Then redirect with clarity. This builds trust between your parts and your authentic self.

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

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

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

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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

A Healing Reframe for Anxiety & Depression (Healing Reframes – Part 1) Jul 23, 2024

Show notes

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.

3 Takeaways:

Use the healing reframe. Start with, “How appropriate of me to ________ given that _______.” Let it soften guilt or shame and open a new space for thought.
Ask: “So now what?” Don’t stop at self-awareness. Use this question to invite growth through smaller actions, new responses, and somatic practice.
Support integration through tools. Repeatedly pairing this mental reframe with embodied tools (somatic awareness, breathwork, journaling) is what reinforces lasting nervous system change.

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

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

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

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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

Navigating Overwhelm & Dysregulation in Parenting Jul 16, 2024

Show notes

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!

3 Takeaways:

Control is a response to dysregulation. When you feel the urge to control, it’s a cue to pause. One breath. Count to five. Then choose your next move.
Hypervigilance is a nervous system habit born from chronic stress or trauma. It doesn’t mean you’re broken—it means your system adapted. And it can adapt again.
Build regulation before expecting yourself to parent peacefully. Nervous system tools, somatic practices, and mantras like “I’m the anchor while they storm” help ground your response.

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

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

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

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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

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

Show notes

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!

3 Takeaways:

Catch: Notice the moments you feel pulled to skip rest or keep doing more.
Challenge: Ask, “What if I didn’t? What if I took three breaths instead?”
Change: Start small. Let rest be uncomfortable until it isn’t. Choose differently, one moment at a time.

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

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

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

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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

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

Show notes

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!

3 Takeaways:

Catch the urgency. Start noticing when you’re rushing without real need. Awareness is step one.
Challenge the pattern. Ask: Why am I rushing? Can I try a slower pace? What would someone else do here?
Change your pace. Practice moving 1% slower—whether that’s washing dishes, walking, or talking. The repetition teaches your body that it’s safe to slow down.

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

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

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

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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

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

Show notes

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.

3 Takeaways:

Free movement is powerful regulation. Ecstatic dance or even solo movement at home can help process emotion and reconnect with your body. Try moving without rules.
Suggestions build capacity. When you’re stuck, don’t be afraid to seek or offer guidance. It’s not about having all the answers—it’s about giving someone a place to start.
The nervous system needs safety to try new things. Look for experiences that offer context, choice, and connection. They’re the foundation of true change.

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

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

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

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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

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

Show notes

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.

3 Takeaways:

Healing work has a sequence. Jumping into trauma processing without regulation and awareness can backfire. Start with capacity-building.
Beliefs filter reality. What you believe about yourself (or your healing) affects how you interpret everything. Awareness is the first step to change.
Ask: What do I risk or gain if I stop believing this? Testing your beliefs can unlock clarity and healing—especially when you combine insight with nervous system support.

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

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

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

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

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

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