Regulate & Rewire: An Anxiety & Depression Podcast

Latest Episodes:

The Anxiety Equation (Part 1) Sep 16, 2025

Show notes

Ever wonder why anxiety shows up and feels so overwhelming? In this episode, Amanda kicks off a mini-series by re-introducing a game-changing formula that makes sense of it all, what she calls, “The Anxiety Equation”. Once you see anxiety as a math problem, you realize you have the power to change the variables.

In This Episode, You'll Learn:

The simple but powerful Anxiety Equation: Anxiety = Overestimation of Threat + Underestimation of Capacity
How this equation plays out in real-life scenarios, from a stressful email at work to a toddler’s meltdown at the store
Why understanding this formula gives you two clear starting points for reducing anxiety
A preview of what we'll cover in the rest of this mini-series

This Week's Practice:

When you feel anxious, get curious. Ask yourself:

What is the specific threat my brain is perceiving right now?
What is my brain telling me about my capacity to handle it?

3 Takeaways:

Anxiety follows a formula. Anxiety = Overestimation of Threat + Underestimation of Capacity. When you feel anxious, look for both variables so the feeling becomes something you can understand and work with.
Your state shapes how your nervous system reads every situation. A depleted, stressed system sees more danger and fewer resources. Supporting your baseline regulation changes the inputs, which changes the result.
Curiosity is your first tool. Ask what specific threat your brain is perceiving and what it’s telling you about your capacity. Putting words to both gives you room to check the math.

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*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

How I Turned a Potentially Really Bad Day Around With Regulation Sep 02, 2025

Show notes

I woke up anxious today and this conversation is about what I did to not let it ruin my day. 4am kid wake up, a bad dream, excitement, crappy sleep, all had my system wired from the minute I opened my eyes. I'd love to tell you I used this magic tool to regulate my nervous system and get on with my day, but instead what I want to share is the roller coaster of regulated, and re-regulated, and re-regulating that my day called for.

ps. This is an episode re-post from 2024. It got deleted in a tech glitch and I wanted to give it back a place on the podcast.
In this episode, you'll learn:

How to do a quick nervous system check-in when you wake up activated
The difference between "urge parenting" and "regulated parenting"
Why your system might default to urgency even when you're not actually running late
How to shift from sympathetic to parasympathetic states using breath, vision, and movement

Three takeaways:

Having a regulated nervous system doesn't mean you're regulated all the time. Part of regulation means having the ability to notice and ride those waves throughout the day.
Moments of activation aren't points of failure, but points of practice. If you've spent a lot of time in survival mode, it's normal that your system is still primed for urgency—rewiring takes time and repetition.
Your state determines your story. When you're dysregulated you sees problems, when regulated you see solution and collaboration.

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*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

Traumatizing or Resilience Building? Supporting Children Through Hard Things Aug 26, 2025

Show notes

When hard things happen to our children (our ourselves), our instinct is often to protect them from discomfort at all costs. But what if the goal isn't to shield them from difficult experiences, but to support them through those experiences in ways that build resilience? In this episode, I share a recent scary experience with my 5-year-old son getting industrial paint in his eye, and how understanding nervous system principles helped turn a potentially traumatic moment into an opportunity for connection and growth.

3 Takeaways:

Hard experiences become trauma when context, choice, and connection are missing — or never restored.
Repair matters more than perfection. What you do after the rupture is more important than whether it happened.
Your regulation is their regulation. Your calm presence during or after a crisis is the most powerful tool you have.

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 Link Between Anxiety, Depression & Chronic Illness Aug 19, 2025

Show notes

Have you ever felt like you're chasing symptoms across your body—from anxiety and depression to gut issues, chronic fatigue, or autoimmune flares? In this episode, we discuss the direct biological link between your mental and physical health. We explore how a dysregulated nervous system can be a root cause of both chronic anxiety and chronic illness, and why healing requires a whole-person approach that looks beyond siloed symptoms to support the entire system.

In this episode, you’ll learn:

How chronic anxiety and stress can directly lead to physical issues like gut problems, hormone imbalance, and low immunity.
The common root causes—like past trauma and gut health—that can trigger both mental and physical symptoms at the same time.
Why mindset work alone often isn’t enough to heal symptoms that have a physical root cause.
A whole-person approach to healing that addresses your body and mind as one interconnected system.

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

Bringing It All Together - Nervous System Understanding in Real Life Aug 12, 2025

Show notes

To wrap up our series on nervous system states, we move from theory to real life. This special episode features a powerful voice message from a listener named Brit, who shares a personal story of navigating a stressful travel day with her family. Her experience perfectly illustrates what it looks like when nervous system concepts become a lived reality. If you've ever wondered how this work actually unfolds over time, this episode offers a hopeful and practical look at the messy, imperfect, and beautiful journey of healing.

This episode serves as Episode 6, the final episode, in our "Different States Series"

In this episode, you’ll learn:

Why nervous system healing is a gradual, layered process that takes time to integrate.
What it looks like to move from intellectually understanding the tools to intuitively applying them in a stressful moment.
How regulating your own nervous system positively impacts your family and relationships.
Why the goal isn't to eliminate stress or never get activated, but to build flexibility and choice in how you respond.
Key insights from the entire series to support you on your ongoing journey.

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 Regulation – Why We Need This As Our Default State (Part 5) Aug 05, 2025

Show notes

In this episode of our series on nervous system states, we explore the ultimate goal: more regulation. Amanda breaks down the physiology and psychology of this "green zone" state and provides a rich toolkit for moving to make it your new normal as she compassionately discusses understanding what regulation truly is, why your system might resist it, and how to proactively create more moments of it.

This episode serves as Part 5 in our "Different States Series"

In this episode, you’ll learn:

What regulation feels like in your body and how it improves your overall health.
Why your nervous system might resist feeling calm, and how to gently work with that fear.
A toolkit of simple, proactive practices to help you cultivate more safety and ease in your daily life.
Why the true goal isn’t constant calm, but the flexibility to return to your regulated "home base" after stress.

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 Shut Down— Depression and Your Body’s Protective Disconnection (Part 4) Jul 29, 2025

Show notes

Shut down is your nervous system's most protective response. If you've ever felt heavy, numb, and completely disconnected from life—like you're moving through a thick fog with no energy or motivation—you've likely experienced a nervous system state called "shutdown." This episode offers a deeply compassionate guide to understanding this protective state and provides a roadmap of gentle, micro-steps to help you slowly and safely reconnect with yourself and the world.

This episode serves as Part 4 in our "Different States Series"

In this episode, you’ll learn:

Why shutdown happens, from chronic burnout and overwhelm to unresolved grief and past trauma.
How to understand shutdown from a "parts work" perspective, seeing it as a protector trying to keep you from feeling more pain.
A toolkit of gentle, sensory-based practices to slowly reawaken your system without causing more stress.
Why patience is one of the most crucial tools when working with this state.

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 Freeze— The “Wired-But-Tired” State (Part 3) Jul 22, 2025

Show notes

"Freeze" is arguably the most confusing, nuanced, and self-blame-inducing state for people to understand. We often mistake it for laziness, depression, or some character flaw — it’s not. It's a protective state that your nervous system creates when it's had too much for too long and doesn't know what to do next. This episode takes a compassionate deep dive into this common but misunderstood experience. We untangle what's happening when your body's gas and brake pedals are pressed at the same time and offer gentle, practical ways to find movement again when you feel trapped.

This episode serves as Part 3 in our "Different States Series"

In this episode, you’ll learn:

The key differences between freeze, activation (anxiety), and shutdown (depression).
Why you get stuck in freeze, from current overwhelm to past experiences of powerlessness.
How conflicting internal "parts" can create the gridlock that keeps you feeling paralyzed.
A toolkit of "micro-mobilization" strategies designed to gently thaw the freeze response without causing more stress.
Why gentleness, not force, is the most effective approach to healing a stuck system.

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 Activation– Anxiety & Your Fight/Flight Response (Part 2) Jul 15, 2025

Show notes

In this episode we explore the activated nervous system state—better known as fight-or-flight. If you’ve ever felt anxious, tightly wound, or like your body just can’t stop, this one’s for you. We explore why your system gets stuck in this high-alert state and, most importantly, provide a practical toolkit to help you work with your nervous system, not against it. Learn why "just calm down" doesn't work and what to do instead to find real regulation.

This episode serves as Part 2 in our "Different States Series"

In this episode, you’ll learn:

What activation actually is and how it shows up in the body
The difference between fight and flight energy
Why your system gets stuck in this state
What anxiety is trying to tell you through a parts work lens
The most effective in-the-moment tools to help discharge activation
What doesn’t work (and why forcing calm can backfire)
The deeper work required to shift out of chronic activation for good

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

Why Different Tools Work for Different Nervous System States (Part 1) Jul 08, 2025

Show notes

Ever wonder why a breathing exercise that works for your friend makes your own anxiety worse? The problem isn't you - it's that we've been treating nervous system regulation like it's one-size-fits-all. Your nervous system has different states (activation, freeze, shutdown, and regulation), and each one needs different kinds of support. In this episode, we explore why tailored approaches work better and set the foundation for understanding your nervous system's unique needs.

This episode serves as Part 1 in our "Different States Series"

In this episode, you'll learn:

Why the same regulation tool can help in one nervous system state but backfire in another
The four main nervous system states and what makes each one physiologically and psychologically unique
The difference between reactive regulation (shifting out of a state) and reactive resourcing (supporting yourself within a state)
Why these tools are temporary scaffolding while you do the deeper healing work
How to start developing flexibility and agency in navigating between different states

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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