Regulate & Rewire: An Anxiety & Depression Podcast

Latest Episodes:

How to Stop a Panic Attack Jan 23, 2024

Show notes

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

3 Takeaways:

Panic is not random. It’s your system reaching a stress threshold. Understanding that gives you power.
Prep a plan. Having a go-to strategy in place decreases fear about the panic itself.
Practice when calm. Familiarize your body with these tools during low-stress moments to make them more accessible when you need them 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

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

Show notes

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!

3 Takeaways:

Get your labs. Advocate for bloodwork. A functional medicine doctor or naturopath can help you interpret it through a personalized lens.
Watch your breath. Dysfunctional breathing adds stress. Start by noticing your patterns and experimenting with slower, deeper breaths.
Seek belonging. Healing thrives in safe connection. Notice where you feel safe, supported, and seen—and where you don’t.

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

12 Habits for a More Regulated 2024 Jan 02, 2024

Show notes

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

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 Note on Grief & The New Year Dec 26, 2023

Show notes

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!
—

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

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

Show notes

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?

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

3 Takeaways:

You’re allowed to feel how you feel. Ask: what would help support me in this hard, even a little?
Do less. If you had to choose one thing to drop to protect your energy, what would it be?
Join the NYE Circle. This free event offers powerful community, regulation, and renewal as you close the year.

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.

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

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

Show notes

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).

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

3 Takeaways:

Your emotions are valid. You don’t have to justify your grief, loneliness, or overwhelm. Start by simply acknowledging: “It makes sense that I feel this way.”
Grief softens with time. The intensity won’t last forever. The memories will hurt less, and joy will return.
You can regulate in micro-moments. Tiny habits—breathing, checking in, saying no—help rebuild capacity, especially in hard seasons.

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.

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

How to Manage Seasonal Depression Dec 05, 2023

Show notes

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 environmental 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 protocol that could be impactful for anyone struggling with SAD.

3 Takeaways:

SAD is multifactorial. Understanding your unique mix of biology, stress, and environment helps you make smarter support choices.
Morning light is essential. Get outside as early as you can and explore light therapy if needed.
You don’t have to just survive winter. With the right tools, you can support your nervous system and reclaim a sense of vitality, even in the darker months.

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

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

Show notes

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.

3 Takeaways:

Healing doesn’t have to start in your head. Your body has a lot to say. Let it lead for a while and see what shifts.
Start with one Basic B. Don’t overhaul your life. Choose just one area—bed, breakfast, breath, or boundaries—and get curious.
Physiology drives psychology. A modern mental health approach must treat the body and brain as one system. Your biology is not a barrier—it’s a starting point.

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

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

Show notes

Stress Bucket Series Part 4

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.

3 Takeaways:

Regulated living requires ongoing editing. Stressors will keep coming. Your job is to get better at filtering them.
Use the 3Ds. Start with one tiny thing you can delete, delegate, or do differently.
Own your “no.” Saying no protects what you want to say yes to. Choose one small edit this week that makes space for what matters.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The Stress Bucket Workbook download can be found in the show notes

—

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

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

Show notes

Stress Bucket Series Part 3

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.

3 Takeaways:

Managing stress = building buffer zones. Whether through tools, edits, or capacity-building, your goal is to create more space in your system.
Start with poking holes. Get good at the small stuff before diving into deep edits or big biohacks.
Your stress management plan should be yours. Use the tools that feel good. Leave the rest. This is about regulation, not rigidity.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The Stress Bucket Workbook download can be found in the show notes

—

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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