Regulate & Rewire: An Anxiety & Depression Podcast

Latest Episodes:

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

Show notes

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.

3 Takeaways:

Start With One Regulation Rep Choose one small practice from the list and commit to it daily. When it becomes automatic, add another. All the practices I mentioned started one at a time. Don’t try to overhaul your entire routine at once.
Use the 10 Micro-Moment Practices Reference the list: consistent bedtime, morning sunlight, bathroom breath breaks, shake out tension, legs up the wall, gargle water, cold shower finish, move more, spend time outside, eat real food. Pick the one that feels most doable for your current lifestyle.
Remember: It’s About Doing Different, Not More These practices don’t require extra time—they’re about being more intentional with time you already have. Use moments throughout your day to come into conversation with your body and provide micro-moments of regulation.

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 Stop Overthinking Apr 04, 2023

Show notes

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!

3 Takeaways:

Identify Your Overthinking Patterns Notice this week whether you tend to ruminate about the past or catastrophize about the future. Use this awareness to catch yourself falling into thought spirals earlier, when they’re easier to interrupt.
Use the 4-Step Process When you catch yourself overthinking, practice: Stop (recognize the pattern), Settle (regulate your nervous system), Solve (productive problem-solving), and Seek support when needed. Remember to insert “maybe” to introduce possibility back into catastrophic thinking.
Address the Root Cause If you find yourself stuck in chronic overthinking despite using these tools, it may indicate underlying nervous system dysregulation or unmet needs that require professional support. This pattern often can’t be broken through willpower 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

Anxiety Regulation Tools (Part 3) Mar 28, 2023

Show notes

Anxiety Mini Series Part 3

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 to a number of specific regulation tools for you to start using today.

3 Takeaways:

Meet Your Nervous System Where It Is Don’t try to force calm with meditation when you’re highly activated. Use the tool layering approach: start with movement and intensity-matching tools when anxiety is high, then gradually shift to gentler practices as you regulate. Match the intensity of your tools to the intensity of your activation.
Learn to Read Your Body’s Feedback Your nervous system will tell you if a tool is working through physical signs: feeling more settled, slower breathing, decreased heart rate, muscle tension release, or spontaneous yawns and sighs. Trust these signals over forcing techniques that don’t feel supportive.
Build Your Personal Regulation Toolkit Discover 2-3 tools that work for you at each anxiety level through experimentation. Practice these tools regularly when you’re calm so they become automatic during stress. Remember: this is good old-fashioned trial and error—there’s no perfect universal protocol.

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 Anxiety (Part 2) Mar 21, 2023

Show notes

Anxiety Mini Series Part 2
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.

3 Takeaways:

All Your Symptoms Make Sense Your anxiety isn’t random or a sign of weakness—it’s your nervous system responding to the combination of your past experiences and current life circumstances. A nervous system that’s been able to stay on high alert to protect you for this long is actually incredibly resilient and absolutely has the capacity to heal.
Your Current Circumstances Matter While past programming is important, don’t underestimate how your current lifestyle might be overwhelming your nervous system. Take an honest look at your “stress bucket”—you have more control over these factors than you might think. Nervous system regulation is a lifestyle, not just a set of techniques.
Create Your Personal Anxiety Blueprint Spend time mapping out how anxiety shows up in your body, emotions, thoughts, and behaviors. This isn’t a one-time exercise—keep adding observations over the next week. The goal is to become so familiar with your patterns that you can catch activation early and respond with appropriate tools.

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

—

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

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

Show notes

Anxiety Mini Series Part 1
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!

3 Takeaways:

Reframe: Anxiety is a Feeling Problem, Not a Thinking Problem The #1 reason people struggle to heal anxiety is because mainstream approaches focus on thoughts and cognition. But anxiety originates in your body as an alarm state. Healing happens when you turn toward that alarm and learn to work with it, not when you try to think your way out of it.
Understand Your Childhood Programming Most of the alarm you feel today is based on stored stress energy from childhood experiences. Since 80% of your brain developed by age five, your current anxiety patterns often reflect that young child’s understanding of safety and threat. This isn’t your fault—it’s how nervous systems work.
Trust That Anxiety Changes Your Physiology Anxiety creates measurable changes in your heart rate, blood pressure, and breathing. This means there are tangible, research-backed tools that can influence these systems to calm the alarm. This is root-cause healing, not just symptom management.

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 Speak the Language of the Nervous System Mar 14, 2023

Show notes

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.

3 Takeaways:

Accept That Logic Isn’t Enough Recognize that you cannot talk your way out of anxiety or depression. When telling yourself to “calm down” doesn’t work, it’s not a character flaw—you’re simply speaking the wrong language to your nervous system. Start learning to communicate through felt experience instead.
Build Your Interoception Skills Start paying attention to what activation and regulation feel like in your body. Keep a simple log this week: What situations, people, or environments feel activating versus regulating? This awareness gives you context and choice—two of the three pillars your nervous system needs.
Choose One Somatic Practice Select one of the three practices I shared and experiment with it several times this week. Notice how it affects your nervous system. Remember, you’re collecting “regulation reps” that strengthen your nervous system’s capacity over 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

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

Show notes

Today's episode introduces you to the nervous system and provides a framework for understanding anxiety & depression through a nervous system lens.

3 Takeaways:

Reframe Your Symptoms: Ask: What if I’m not broken? Your nervous system is plastic—it can change. And change starts with understanding.
Check In with Your Ladder. Throughout your day, ask: Where am I right now? Green? Yellow? Red? Awareness always comes before change.
Get Curious, Not Critical. When symptoms show up, ask: “If this anxiety or depression is here to protect me, what might it be trying to keep me safe from?” Curiosity opens the door to compassion—and better coping.

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

Welcome Episode Mar 14, 2023

Show notes

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.

—

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

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

Show notes

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