Regulate & Rewire: An Anxiety & Depression Podcast

Latest Episodes:

Why We Get Stuck (in Anxiety & Depression): Understanding Nervous System Dysregulation (Part 3: B2B Series) Aug 04, 2026

Show notes

In part 3 of our Back to Basics series, we explore why we get stuck in states of dysregulation and why anxiety and depression persist. Learn how modern living patterns and past experiences shape our nervous system responses, and discover a compassionate approach to understanding your symptoms.

3 Takeaways:

Your symptoms make sense. Anxiety and depression are often normal responses to overwhelm. Recognize your patterns without pathologizing them.
Biology matters. The way you live—your sleep, stress, food, and relationships—can either support or sabotage your nervous system. Start small by changing one supportive habit.
Safety is learned. If your body perceives the world as dangerous, even safe moments will feel threatening. Begin identifying your “parts” and their protective roles to shift how you relate to stress.

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

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Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around.

And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently.

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.

—

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

6 Nervous System States & Their Stories (Part 2: B2B Series) Jul 28, 2026

Show notes

In this second episode of the "Back to Basics" series, we explore the six nervous system states and how understanding them can transform your approach to anxiety and depression healing.

3 Takeaways:

Your state determines your story. How you feel physically shapes how you think emotionally. Track your state, not just your thoughts.
You experience each state differently. Start noticing your own patterns. When do you feel buzzy and urgent? When do you go flat or withdrawn? That awareness is your first step toward change.
Try the paper-on-the-door check-in. Write “What state am I in right now? How do I know?” on a piece of paper. Tape it somewhere visible. Ask it daily. This builds awareness fast—and gently.

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

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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.

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

Get To Know Your Nervous System (Part 1: Back to the Basics Series) Jul 21, 2026

Show notes

In this first episode of the “Back to Basics” series, Amanda dives into the core of what drives anxiety and depression: your nervous system. When you better understand how this mind-body system works you can work with it towards healing.

3 Takeaways:

Your symptoms are protective, not personal. Your nervous system isn’t trying to ruin your life. It’s trying to keep you safe. The more fluently you speak its language, the less you’ll feel at war with yourself.
Self-compassion is non-negotiable. Understanding your nervous system can help dissolve self-blame and shift you into a posture of curiosity instead of criticism. That shift alone can change your healing trajectory.
You’re likely carrying more than anyone ever taught you to hold. When Amanda describes the nervous system as holding a “bucket” of stressors, it clicks: Most of us are carrying too much with too little support. Of course we’re tired. Of course we’re stuck. The work isn’t to toughen up—it’s to learn how to carry differently.

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

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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.

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

My Favorite Anxiety Equation (+ Personal Update) Jul 14, 2026

Show notes

In this episode Amanda shares her favorite anxiety equation (Anxiety = an overestimation of threat + underestimation of your ability to manage the threat) through a lens of two personal examples. She also shares a little life update and upcoming plans for the next segment on the podcast.

Hit play to join her for a candid, unscripted conversation with an ending invitation to write in (on the form linked below) to share what you'd like to hear future episodes on and that if you've found the podcast helpful to leave a review to help get these tools and conversations out to even more people who need them.

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

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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

—

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

My Family Song: The Nervous System Lessons I'm Teaching My Kids (and Still Learning Myself) Jun 30, 2026

Show notes

In today's episode, Amanda shares something she's never shared publicly before — a little bedtime song she wrote for her kids that's become a nightly staple. What started as a spontaneous attempt to teach her children the things she wished she'd known earlier has turned into a fun family song teaching the fundamentals of mental and physical health. Amanda share the song with you, invites you to make it your own, and then breaks down each line of the song and what it means not just for the littles in our lives, but for the adults who are still doing this healing work themselves.

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

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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

Morning Sunlight & Your Mental Health Jun 23, 2026

Show notes

Morning sunlight might be the most underutilized free regulation tool available to us — and in this episode, Amanda breaks down exactly why getting outside within the first hour of waking is one of the highest-return things you can do for your nervous system. From circadian rhythm and cortisol to serotonin, sleep quality, and mood regulation, the science is clear — and the practice is simpler than you think.

3 Takeaways:

Your morning sets the stage for your night. Getting outside for 5–15 minutes within the first hour of waking helps set your circadian rhythm, supports healthy energy during the day, and improves your chances of sleeping well at night.
Small things matter more than we think. When symptoms are big, we often look for big solutions. But healing is often built through small, consistent actions that support our biology and create a foundation for regulation over time.
Modern life often works against our nervous system. Our biology evolved expecting bright light during the day and darkness at night. Morning sunlight is one simple way to reduce that mismatch and give your brain and body the signals they were designed to receive.

"Happy Light" Recommendations: Verilux® HappyLight w/ Timer ($39)

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

When Life Gets in the Way of Healing Jun 16, 2026

Show notes

In this episode, Amanda gets candid about what regulated living actually looks like when life gets hard — including the sleep deprivation, the skipped workouts, and the very human experience of teaching what you're currently struggling to practice. She walks through the two things that keep her grounded in chaotic seasons: flexibility and context. She also shares her five domains of healing and the Daily Five as a framework for strategic, adaptable healing that meets you where you actually are.

3 Takeaways:

Flexibility is a healing skill. When one foundation slips, pivot to what's accessible. Doing less well is still doing something.
Your symptoms make sense given the load. Context isn't an excuse — it's accurate information that guides you back to what you need.
Healing is strategic. The six domains of healing give you a map so that when life gets chaotic, you know where to look instead of trying harder at everything at once.

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 Guided Wind-Down Practice for Sleep Jun 09, 2026

Show notes

Today’s episode is a guided practice designed to help your nervous system settle and prepare for quality sleep. We’ll start by moving through a short discharging sequence to process any lingering stress from the day, then move into some gentle breathwork.

This first part of the practice can be done standing beside your bed, sitting on the edge of it, or already lying down — whatever feels right for where you are tonight.

There's nothing you need to do to prepare, just be here as you are, hit play and let's begin.

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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

Sleep Anxiety: What To Actually Do About It (Part 2) Jun 02, 2026

Show notes

In Part 2 of this sleep anxiety series, Amanda gets practical. She breaks down exactly what to do when you can't fall asleep, what to do when you wake up in the middle of the night, and offers a full toolkit of cognitive, environmental, and somatic practices that shift the conditions for sleep over time. If Part 1 was the understanding, this is the application.

Click here to preorder your own lamp. Use the code "REGULATED" to get 10% off.

3 Takeaways:

You can't force sleep, but you can build better conditions for it.
The middle-of-the-night wake-up needs a different response than lying there fighting it. Sit up, name the state, meet the sensation, reach for breathwork over your phone, and get up if you're still activated after 20-30 minutes. Every regulated response starts to undo the old pattern.
Your daytime is the preparation for your nighttime. Morning sunlight, consistent wake time, movement, processing stress before it accumulates — none of this feels like sleep hygiene but all of it is.

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

Sleep Anxiety: Why Your Nervous System Won't Let You Sleep (Part 1) May 26, 2026

Show notes

Sleep anxiety is one of the most common experiences for people living with chronic stress, anxiety, and dysregulation. In Part 1 of this three-part series, Amanda breaks down why the nervous system is at the center of sleep disruption, the difference between not being able to fall asleep and middle-of-the-night wake-ups, and the primary drivers behind nighttime anxiety. This is the understanding episode — Part 2 brings the tools, and Part 3 is a guided wind-down practice.

3 Takeaways:

Sleep requires safety, not effort. Your nervous system won't let you go offline until it believes the coast is clear. Sleep disruption during chronic stress isn't a flaw — it's your system doing its job. The path forward is building safety, not trying harder.
There are two distinct flavors of sleep anxiety and they feed each other. Not being able to fall asleep and waking in the night share the same root — a nervous system that hasn't received the signal that it's safe to rest.
If the middle-of-the-night wake-up is consistent, it's not random. Four primary drivers are worth understanding: dysregulated cortisol, unprocessed stress, conditioned arousal, and blood sugar instability. Knowing which applies to you is where the work starts.

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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