Regulate & Rewire: An Anxiety & Depression Podcast

Latest Episodes:

The Importance of Connection To Your Healing Aug 29, 2023

Show notes

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 (now called "Release Class") mentioned in the podcast, use the code "RELEASE " for $10 off your first class

3 Takeaways:

Start with Awareness: Ask yourself—were your early experiences wired for protection or connection? Do you have co-regulating relationships now? What needs to shift?
You Can Change the Pattern: Protective responses that once kept you safe may no longer serve you. Through nervous system tools and safe relationships, you can repattern how you show up in the world.
Loneliness Isn’t Just Sad—It’s Unsafe: Disconnection can trigger shutdown and depression. Don’t go it alone. Seek out people, spaces, or support where connection feels possible.

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 Nervous System Regulation Aug 22, 2023

Show notes

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!

3 Takeaways:

Know the Difference: In-the-moment regulation tools help you calm down now. A regulated nervous system means you need those tools less often. Healing requires both.
Build Proactively, Not Just Reactively: Breathwork and cold showers are powerful. But they won’t undo the effects of trauma, toxic relationships, or exhaustion. Healing requires capacity-building in your whole life.
Reflect on What You Need Next: Do you need more lifeline practices for when anxiety hits? Or are you ready for proactive work like boundaries, trauma healing, or relationship shifts? Start where you are, and get support for the next step.

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

Show notes

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!

3 Takeaways:

Healing Is Hard—And That’s Normal: It’s the most courageous work you’ll ever do. Parts will feel triumphant; others will feel like you’re moving backward. Keep stepping.
You Can’t Mindset Your Way to Healing: You can’t meditate your way out of 5-hour nights, toxic jobs, or chronic survival mode. Start with physiology. Address the body.
You Can Heal—But Not By Waiting: Healing won’t happen just with time. It happens through intention, nervous system support, and often community. You don’t have to go it alone.

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

Creating a Regulation Game Plan Aug 08, 2023

Show notes

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

3 Takeaways:

Create a Personalized Game Plan: Use the downloadable worksheet to map out your signs of dysregulation (activation and shutdown) and the tools that work for each intensity level.
Layer Your Tools: No one tool will regulate your system. Stack them based on what your body can handle in the moment, and move step-by-step.
Seek Support if Needed: Building this plan alone can be hard. Use the podcast, the worksheet, a therapist, or join a program like Regulated Living Membership or Restore to get personalized guidance.

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

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

Show notes

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!

3 Takeaways:

Self-care isn’t more, it’s different: For parents or anyone overwhelmed, micro-regulation moments and nervous system check-ins can make a meaningful difference.
EMDR is a tool, not a strategy: It can help process traumatic memories, but may not be enough for complex trauma or chronic dysregulation on its own.
Depression is physiological, not a flaw: Addressing nourishment, nervous system safety, and sustainable regulation creates space for 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

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

Show notes

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.

3 Takeaways:

Context Matters: Amanda’s ADHD diagnosis came during a season of extreme overload—22 grad school units, two jobs, volunteer work, and more. Her symptoms were real, but the system never asked why they existed.
Get Curious About Root Causes: Before assuming ADHD is your permanent hardwiring, explore whether trauma, stress, or dysregulation may be creating similar symptoms. This opens the door to healing, not just managing.
Your Lifestyle Shapes Your Brain: Our environments shape our nervous system responses. ADHD-like symptoms may resolve when we reduce chaos, increase rest, and create systems that support our unique rhythms.

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 Good Enough Episode Jul 18, 2023

Show notes

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.

3 Takeaways:

“Good Enough” Is Safer Than Perfect. When your nervous system constantly chases perfection, it stays on high alert. Break the cycle by choosing good enough—especially during busy, energy‑limited seasons. Every “good enough” action signals safety and capacity.
Join the Conversation. You’re not just here to listen—you’re part of a real community. DM me, drop a question in the form, leave a review. Your active voice shapes content and deepens our collective healing.
Try the Label-Swap Shift. For one week, replace “anxious” with “activated” and “depressed” with “shut down.” Observe how it shifts your inner tone—does it feel lighter? Safer? More curious? Try it and journal the 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

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

Show notes

Depression Mini Series Episode 3
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!

3 Takeaways:

Try One Tool: Don’t do all the things. Pick one connection or mobilization tool and try it gently this week.
Redefine Progress: Moving from shutdown to activation might feel like anxiety—and that’s okay. It means your system is waking up.
Reach for Support: If experimenting alone feels too hard, that’s not a failure. It’s a cue to invite 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

Mapping Your Depression (Part 2) Jul 04, 2023

Show notes

Depression Mini Series Episode 2

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!
3 Takeaways:

Dissociation Is Defense, Not Defect: It’s a mental escape when your body can’t run. Recognize it for what it is—a sign your system needs support, not shame.
Shutdown Conserves Energy and Blocks Pain: Depression isn’t laziness or lack of willpower. Your body is protecting you by numbing and slowing down.
Know Your Red Zone: Mapping your depression gives you personal insight into how shutdown shows up for you and helps you interrupt it earlier.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *Including the download "Mapping Your Red Zone" worksheet

—

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

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

Show notes

Depression Mini Series Episode 1

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.

3 Takeaways:

Question Old Narratives: What beliefs about depression have you been carrying? Reflect on what feels true and helpful after hearing this episode.
Reframe the Cause: Consider that depression may be your body’s overwhelmed response, not a broken brain. This opens the door to nervous system-based healing.
Get Curious About Your Shutdown: Ask yourself: What has pushed my system into this state? What support or changes might help me regulate again?

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