Regulate & Rewire: An Anxiety & Depression Podcast

Latest Episodes:

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

Show notes

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.

3 Takeaways:

One Size Doesn’t Fit All: Just because exercise helps someone else manage anxiety doesn’t mean it will help you. Your nervous system history matters.
Avoidance Isn’t the Answer: Completely skipping movement reinforces anxiety. Instead, experiment with type, intensity, and environment.
Get Personalized Support: There is no generic solution. Working with a therapist or coach can help you identify your root cause and create a sustainable path forward.

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 Get Out of Survival Mode Jun 13, 2023

Show notes

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.

3 Takeaways:

You don’t snap out of survival mode. You step out—one small shift at a time. Start with one daily practice that feels doable.
Use the stress bucket lens. Awareness of what’s weighing you down creates compassion and clarity for where to begin.
Build capacity before deep healing. Proactive tools like breathwork, movement, and sunshine lay the groundwork for sustainable 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

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

Show notes

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.

3 Takeaways:

Build Your Baseline: Daily regulation builds resilience. Don’t wait for a crisis—start now. (The Nervous System Starter Guide is a great entry point.)
Source for Safety: Choose environments, people, and practices that make your body feel protected. Let go of “ideal”—go for felt safety.
Curate Support: Support buffers trauma. Period. If you don’t have it, prioritize building it—through friends, family, community, or containers like Regulated Living.

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 the Vagus Nerve? May 30, 2023

Show notes

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.

3 Takeaways:

High Vagal Tone = Resilience. Improved vagal tone supports digestion, emotional regulation, energy stability, and stress recovery.
Vagal Toning Is a Practice, Not a Hack. Repeated nervous system activation reps over time shift your baseline—not one-off tricks.
Start with One Daily Rep. Pick one practice (gargling, humming, ear massage, etc.) and make it part of your daily rhythm.

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

Practicing Regulation with my Toddler May 23, 2023

Show notes

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!

3 Takeaways:

Your Healing is Their Foundation. Children are dependent on you for regulation. Your regulated nervous system and ability to stay calm during their big emotions is the greatest gift you can give them. The healing work you do on yourself directly impacts your capacity to hold space for others.
Regulate First, Then Reason. You cannot reason with anyone—child or adult—until you’re both calm. The process is always: regulate first, then talk. When someone is escalated, they don’t have access to logical thinking. Focus on calming the nervous system before trying to problem-solve or teach lessons.
Practice When Calm to Access When Dysregulated. Consistent practice of coping skills when calm creates familiarity and builds neural pathways. The more you practice regulation tools during peaceful moments, the more accessible they become during crisis—for both you and your children. Self-regulation is a skill they’re learning from watching you.

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

Guided Regulation Practice for Anxiety May 16, 2023

Show notes

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!

—

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 6 Nervous System States May 09, 2023

Show notes

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!

3 Takeaways:

Learn the Six-State Map: Three regulated states (regulation, play, stillness). Three dysregulated (activation, shutdown, freeze). Start noticing where you spend most of your time.
Identify Your Current State: Throughout the week, check in: What am I thinking? Feeling? Doing? Sensing? Label the state—not to pathologize, but to understand.
Practice Staying in Regulated States: When you hit regulation, don’t rush out of it. Pause. Breathe. Stay. Teach your body that peace is safe.

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

Show notes

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.

3 Takeaways:

Use the Framework for Any Big Life Event For any potentially triggering event, strengthen the three safety determinants: context (research and understand what will happen), choice (focus on what you CAN control), and connection (build support before, during, and after). Ask yourself: What does this event entail? What might come up for me? What will I need to feel supported?
Your Daily Practices Carry You Through Crisis What you do on a daily basis when you’re calm is what will be available to you in heightened stress. Identify one thing you can do daily that you know supports your nervous system, and make it non-negotiable in the weeks before your challenging event.
Build Capacity, Don’t Just Minimize Stress While reducing unnecessary stress is helpful, also focus on increasing your capacity to handle stress. This might mean physical challenges, breathwork, cold exposure, or gradually building tolerance for discomfort. The goal is making yourself more resilient, not more fragile.

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 Recover from Being Triggered Apr 25, 2023

Show notes

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.

3 Takeaways:

Reframe Your Understanding of Triggers When you feel triggered, remind yourself: “My nervous system is saying I’m not safe now, but what it really means is I wasn’t safe then, and this feels familiar.” This awareness helps you distinguish between past danger and present safety.
Build Your Trigger Awareness Start identifying your physical signs of being triggered and any predictable patterns. For predictable triggers, prepare using context, choice, and connection. For unexpected triggers, focus on developing 2-3 reliable grounding practices that help you reorient to the present moment.
Get Support When You Need It If you’re struggling to identify triggers, create safety plans, or find effective regulation strategies on your own, seek support. This work is challenging to do alone, and trauma-informed therapists, coaches, and practitioners can provide invaluable guidance in reclaiming your power after being triggered.

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

Productivity Based Self Worth Apr 18, 2023

Show notes

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.

3 Takeaways:

Your Worth Is Not Earned You could accomplish everything on your to-do list today or simply sit and read a book, and your value as a human being remains exactly the same. Your worth is inherent, not earned through productivity.
Productivity Based Self Worth Fuels Anxiety and Depression When you’re constantly trying to earn your worth, you inevitably add more and more to your plate, often sacrificing your own needs. This creates chronic stress patterns that impact your emotional and physical state. Action step: Sit down and do nothing at some point this week. Notice what comes up—how quickly does your brain offer up things you “should” be doing instead? If you cannot rest with ease, you’re likely living in sympathetic activation.
This Untangling Work Must Be Intentional Take quiet moments to explore these questions: Why do I always overcommit? What would it look like if I didn’t? Why do I always say yes when I want to say no? What am I afraid would happen if I didn’t? Why are everybody else’s needs more of a priority than my own? Do I even know what my own needs are? What matters most to me, and is that what I’m spending most of my time, money, and energy on?

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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