Regulate & Rewire: An Anxiety & Depression Podcast

Latest Episodes:

Uphill Healing: Why Everything Feels Harder (and How to Make It Easier) Jul 01, 2025

Show notes

Using a personal story about a difficult uphill walk versus an easy downhill one, this episode offers a powerful and validating analogy for the healing journey. Amanda explores why life and healing can feel so hard when you're dealing with anxiety or depression, diving into the real physiological and biological reasons your body is working overtime. This episode is a compassionate reminder that your struggle is not a personal failing and that the hard "uphill" work you're doing now is what creates the conditions for life to feel easier later.

In this episode, you’ll learn:

Why a dysregulated nervous system is "physiologically expensive" and makes daily life feel objectively harder.
The reasons the healing process itself—confronting the past, feeling new emotions, and changing habits—also feels uphill at first.
How underlying physiological issues, like hormone imbalances or nutrient deficiencies, can make the healing journey feel even steeper.
Practical strategies for navigating the "uphill" phase of healing without getting discouraged.
What the "downhill" phase of healing looks and feels like, and the hope that it is 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

Your Nervous System and the News: Staying Informed Without Staying Dysregulated Jun 24, 2025

Show notes

Living in the world right now can feel overwhelming, especially when every news alert seems like another crisis demanding your attention– the news can feel like both a moral obligation and a fast track to burnout. If you find yourself caught between wanting to stay informed and feeling completely dysregulated by constant alarming updates, this episode is for you.

In this episode, you’ll learn:

Why the news is designed to activate your stress response
The difference between staying informed and perpetuating dysregulation
The framework: only consume information proportionate to your ability to take action
Small, meaningful actions that support both nervous system health and social 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

Nervous System Prep for Summer as a Parent Jun 10, 2025

Show notes

When school ends and summer begins, many parents expect a break—but what often comes instead is a spike in stress. In this episode, we explore why summer can feel more dysregulating than restful and how to support your nervous system through the transition. Learn how small, intentional shifts can help you move through this season with more calm, connection, and compassion—for yourself and your kids.

In this episode, you’ll learn:

Why the transition into summer can overwhelm your nervous system
How loose rhythms, not rigid routines, support regulation for both you and your kids
What co-regulation looks like in everyday moments (yes, even when it’s chaotic)
Why repair after rupture is more important than getting it “right” all the time
Simple somatic tools to anchor your body in overstimulating moments

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 Safety Can Feel Scary After Trauma (Simplified) Jun 03, 2025

Show notes

This is a simplified version of the conversation we had last week about how it's common for trauma survivors to feel anxious or scared when they finally experience moments of calm or regulation. This episode explores why this paradoxical response happens and offers gentle ways to help your nervous system learn that regulation doesn't have to mean danger. We dive into the "safety-danger equation" and how to build your capacity for feeling safe, one small moment at a time.

In this episode, you’ll learn:

Why your nervous system might interpret safety as a threat after trauma.
How past experiences can make you feel like you've "lost your ability to protect yourself" when you relax.
Practical strategies to start feeling safer with regulation, even when it’s uncomfortable.

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 Safety Feels Scary: Why Regulation Can Be Terrifying After Trauma May 27, 2025

Show notes

Have you ever felt anxious about not feeling so anxious? Or had a moment of regulation trigger anxiety? In this follow-up we explore a counterintuitive but common phenomenon in trauma recovery: when finding safety and regulation actually triggers fear and anxiety. Drawing from research by Bessel van der Kolk, Stephen Porges, and Deb Dana, we examine why the regulated "green zone" can feel threatening to trauma survivors.

In this episode, you’ll learn:

Why trauma survivors often feel most vulnerable when regulated
How to identify what specific cues of safety and danger influence your nervous system
Techniques for building regulation capacity without triggering protective responses
The importance of "both/and" thinking: maintaining protection while exploring 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

Finding Safety in Unsafe Places: Supporting Nervous System Regulation May 20, 2025

Show notes

In this episode, we tackle the challenging but vital question: How can we support nervous system regulation when someone isn't in a safe environment? Drawing from Deb Dana's Polyvagal Theory expertise and current research, we explore practical strategies for both practitioners and individuals navigating unsafe circumstances.

In this episode you'll learn:

How to identify small touch points that can activate brief ventral vagal states
Specific techniques practitioners & individuals can use to support clients/themselves in unsafe environments
Micro-practices for self-regulation during ongoing stress or threat

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

Is Your Gut Triggering Your Anxiety? Understanding Bottom-Up Panic May 06, 2025

Show notes

Can anxiety start... in your gut? Triggered by a listener's experience linking a gut cleanse to panic attacks, this episode dives deep into the powerful gut-brain connection. Discover how physiological issues—from microbiome imbalances to inflammation—can ignite anxiety symptoms from the "bottom-up," often before any anxious thought occurs. Learn why this happens and gentle strategies to support both your gut and brain health for better mental wellbeing.

In this episode, you’ll learn:

How the gut and brain communicate through the nervous system
How gut disruptions can lead to anxiety or panic
Why anxiety often begins in the body (and how to reframe it as information)
Practical ways to support your gut and mental health together

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 Heavy– Slow Down, Drop Weight, & Adapt Apr 29, 2025

Show notes

In this episode, Amanda shares a personal story about her shift from running to walking—and eventually walking with a weighted vest—and how this physical adaptation revealed powerful lessons about nervous system regulation, healing, and mental health. She explores what happens when the tools that once worked no longer serve us, why slowing down is often exactly what our bodies need, and how to adapt our regulation practices to match our current season of life. Whether you’re carrying too much or moving too fast, this episode invites you to move slower, carry less, and get curious about what’s next.

In this episode, you’ll learn:

Why we sometimes freeze when familiar coping tools disappear.
The science-backed benefits of walking for stress and brain processing.
Getting creative to find the "next best thing" for regulation when resources change (like losing access to sunlight in winter).
The powerful principle: If you want life to feel easier, move slower and decrease the weight.
Practical ways to apply this principle to reduce stress and overwhelm.

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

Derealization - What it is & Tools to Help Apr 22, 2025

Show notes

Ever felt like the world around you suddenly turned foggy, distant, or dreamlike? That’s derealization—and while it can feel disorienting, it’s actually a protective response from your nervous system. In this episode, we explore what derealization is, why it happens, how it relates to depersonalization and trauma, and what you can do to support yourself or a loved one when it shows up.

In this episode, you’ll learn:

What derealization is, how it feels, and why it's a nervous system protective response.
The common links between derealization, stress, anxiety, and trauma.
Practical coping strategies (like grounding & breathwork) and lifestyle tips for self-management.
How to support loved ones experiencing it and when professional help is beneficial.

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 (Final Part: B2B Series) Apr 16, 2025

Show notes

In this final episode of our Back to the Basics series, we bring together all the key concepts we've explored over the past eight episodes. From understanding your nervous system to creating a personalized path to healing, this episode serves as both a review and a roadmap for moving forward with confidence and clarity.

3 Takeaways:

Whole-Human Approach: True healing comes from integrating both physiology and psychology – one that explores and acknowledges how your body, mind, relationships, and environment all interconnect in your mental health. Understanding the interplay between your nervous system, stress bucket, reactive and proactive regulation creates a comprehensive framework for healing that honors your unique experiences and needs. If you’ve been feeling stuck in your healing…
- Which area of your life (physical, mental, relational, or environmental) feels most neglected in your current healing approach, and what small step could you take to address it?
Your Symptoms Likely Make Sense: Your symptoms make perfect sense given your past lived experiences and current life circumstances—they’re not signs of brokenness but messages from a system trying to protect you and understanding this helps you shift from self-blame to self-compassion.
- How might your perspective shift if you approached your symptoms with curiosity rather than judgment, asking “what happened to me?” instead of “what’s wrong with me?”
- If you were to apply the equation ‘Current Nervous System State = Past Lived Experiences + Current Life Circumstances’ to your own experience, what’s one key insight you gain about why you might be struggling the way you are?
Strategic Path Forward: Real healing comes from a balanced approach that includes both in-the-moment tools and deeper, proactive changes that address the root causes of dysregulation. The journey of healing, viewed through a nervous system lens, is ultimately about reconnecting with your authentic self, accessing your inner resources, and creating a life where you feel safe, resilient, and whole.
- What’s one reactive tool you can practice this week when you notice dysregulation, and one proactive change you feel ready to explore to address something in your stress bucket?
- “What does ‘coming home to yourself’ mean to you, and what’s one small practice or action you could incorporate into your daily life to cultivate a stronger sense of connection with yourself?”

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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