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    Health & Fitness

    Regulate & Rewire: An Anxiety & Depression Podcast

    Millions of people struggle with anxiety & depression every single day. Regulate & Rewire is where Amanda, a nervous system focused and trauma-informed practitioner, teaches you the lessons she learned on her healing journey and the tangible research-based tools she uses with clients everyday to help them regulate their nervous system & rewire their mind – in hopes of helping you do the same. Each episode features specific takeaways for you to apply to your healing journey today.

    Website: www.regulatedliving.com

    Advertise

    Copyright: © 2023 Regulate & Rewire: An Anxiety & Depression Podcast

    • Apple Podcasts
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    Latest Episodes:
    Regulating In A World On Fire Jan 14, 2025
    Show notes

    In this episode of Regulate & Rewire, we explore how to navigate collective trauma and maintain mental health in a world that feels increasingly chaotic. From California wildfires to global conflicts, we discuss why our ancient nervous systems struggle with modern information overload and offer practical strategies for staying regulated while staying informed. Learn about the concept of "conscious oscillation," tips for healthy information consumption, and why finding moments of joy isn't just allowed - it's necessary for sustained resilience and impact.

    3 Takeaways:

    1. Our nervous systems were built for local, immediate threats—not nonstop streaming catastrophes. Setting boundaries isn’t avoidance—it’s survival.
    2. Balance awareness with rest: limit news exposure, take small action when needed, and prioritize experiences that bring joy.
    3. Oscillation between connection and rest sustains resilience. Facing the world’s pain without respite lowers capacity, while joy replenishes it.

    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

    5 Habits for a More Regulated 2025 Dec 31, 2024
    Show notes

    As we close out the year, this episode focuses on 5 foundational habits for a more regulated 2025: sleep, movement, nutrition, stress management, and community. These habits are simple yet powerful tools for creating a foundation of nervous system health and emotional well-being.

    Inside this episode, I share why these pillars matter, how to approach them, and why starting small is the key to lasting change.

    3 Takeaways:

    1. Focus on the foundations. Sleep, movement, nutrition, stress management, and community are the pillars of a regulated nervous system.
    2. Start small. Tiny shifts are easier to stick with and less likely to overwhelm your system.
    3. Healing is relational. You don’t have to do this alone. Support and connection make a difference.

    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 Practice for Regulated Reflection Dec 24, 2024
    Show notes

    In today’s episode is a guided practice for Regulated Reflection. I'm intentionally keeping episodes shorter this month as this time of year is busy and I want to offer you a resource that fits into those smaller pockets of time.

    Take a moment to pause and care for yourself in the midst of the holiday season. If you enjoy this practice, I’d love to have you join us for the full NYE Circle experience. You’ll find all the details and the sign-up link in the show notes.

    3 Takeaways:

    1. Reflection isn’t just cognitive. It becomes more powerful when we regulate first and then reflect.
    2. Your body holds wisdom. Grounding, scanning, and orienting practices help your system settle before meaningful insight can emerge.
    3. Healing happens in small steps. You don’t need to map out a full plan. One breath, one intention, one question at a 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

    Regulated Reflection: A Grounded Approach to Ending the Year Dec 17, 2024
    Show notes

    As the year comes to a close, this episode invites you to reflect on the past year with curiosity and compassion—not judgment. I’ll guide you through a simple process to look back on meaningful moments, notice patterns, and set intentions for the year ahead.

    You’ll also hear about my NYE Circle happening this Sunday, December 29th, at 8 PM ET—a free, 90-minute virtual event to help you regulate, reflect, release, and step into 2025 with clarity and purpose.

    3 Takeaways:

    1. Reflection is a tool for growth, not judgment. Like watching the “game film” of your life, reflecting on the past year with curiosity and compassion—not criticism—helps you learn, grow, and move forward with clarity.
    2. Focus on what supported you. Identify the tools, habits, or practices that helped regulate your nervous system this year. Carry those forward into the new year to build a foundation for healing and resilience.
    3. Want support? Join me on December 29th for a free, virtual, community event! CLICK HERE

    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

    Did I Give My Child Anxiety? Understanding Parent-Child Patterns Dec 10, 2024
    Show notes

    In this episode, we dive into the second part of a listener’s heartfelt question about parenting and anxiety. After a big emotional release, she found herself overwhelmed by guilt-ridden thoughts: "I’m a bad mom. Did I do this to him?”
    3 Takeaways:

    1. Your healing helps your child. Nervous system regulation is contagious. Even messy progress is impactful.
    2. Reflection is more powerful than guilt. Self-confrontation is hard. Do it gently. And if needed, with support.
    3. Small structural changes matter. Nutrition, screen time, play, rest—these daily habits shape emotional health.


    CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The reflection questions mentioned are linked in the show notes

    —

    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 This a Setback or a Step Forward in Healing? Dec 03, 2024
    Show notes

    In this episode, we explore whether intense emotional moments—like panic attacks or big cries—are setbacks or signs of progress. Learn what happens in your nervous system during big emotional releases, why healing can feel harder before it gets better, and how to support yourself through these experiences.
    P.S. Click here to see the photo of story #3 moments before my friend helped get my shoulder back in place.

    Next Week:
    We’ll explore the connection between a parent’s healing and their child’s emotional well-being, tackling parental guilt and co-regulation.

    3 Takeaways:

    1. Emotional overwhelm can be progress: Feeling deeply may mean your body finally feels safe enough to process long-held stress.
    2. Support and resourcing matter: Trauma healing should happen in supported, safe environments—not through re-exposure alone.
    3. Capacity grows with practice: The more you safely experience regulation and dysregulation, the more equipped you are to reset on your own.

    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

    Holiday Mental Health Support Nov 26, 2024
    Show notes

    The holiday season can be a mix of joy and stress—family dynamics, packed schedules, financial pressures, and unspoken expectations can take a toll on your mental health. In this episode, I share practical tips to help you stay regulated and set healthy boundaries.

    3 Takeaways:

    1. Self-compassion is the first step. If you fall into old patterns, pause and remind yourself—it makes sense. Then give yourself what you need.
    2. Practical regulation tools matter. Pick one or two that feel doable and practice them now so they’re familiar when you need them.
    3. Boundaries protect your peace. You’re not responsible for how others react to your needs. Repetition is your friend.

    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 My Four-Year-Old Knows About Healing That Most Adults Don't Nov 19, 2024
    Show notes

    In this episode, I share a personal (and slightly unconventional) parenting story about letting my 4-year-old son practice walking on our roof. As risky as it might sound, the experience brought three profound lessons about healing: the importance of practice, the power of pacing, and the value of having support.

    Join me as we explore how these lessons apply to your journey of emotional regulation and self-healing, especially if you didn’t grow up with the tools or guidance to navigate your emotions. Together, we’ll uncover a framework for building self-compassion and moving forward in a way that feels intentional and supportive.

    3 Takeaways:

    1. Practice is part of healing. If you weren’t taught regulation as a kid, of course it’s hard now. That doesn’t mean you’re bad at it. It means you’re building the skill.
    2. Go slow—on purpose. Slower is often safer, especially in trauma healing. Your nervous system sets the pace.
    3. Support matters. Healing wasn’t meant to be done alone. Whether it’s friends, therapists, or coaching—having someone alongside you changes everything.


    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

    Navigating Daily Nervous System Shifts Nov 12, 2024
    Show notes

    Today I explore the question "Is it possible to cycle through all nervous system states within the same day?" Spoiler alert—yes, *to an extent* — in this conversation we explore the considerations around this and I offer practical suggestions on how you can shift thorough these states with more ease.

    We'll talk about why these shifts happen, how to recognize them, and what it means for our mental and physical health. Hit play to hear more!

    3 Takeaways:

    1. Daily state shifts are normal. You’re not broken for moving between regulation, activation, and shutdown. That’s your biology at work.
    2. Awareness is the first step. Start noticing what triggers your state shifts and what helps you return to calm. These are data points for healing.
    3. Support your system proactively. Build in small, consistent habits—like mindful pauses, movement, social connection, and grounding practices—that help your system flex and reset.


    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

    "Letting Go Good": Navigating Grief With Our Kids Nov 05, 2024
    Show notes

    In today’s episode, I invite you into a personal journey as I navigate the grief of losing my soul-dog, Cooper. This episode is both a tribute to him and a raw, heartfelt look at how I’m supporting myself and my young son through this painful experience.

    The first half of the episode is a snapshot of our story. In the second half, I discuss how I'm helping my 4-year-old son process his first significant loss. I dive into the importance of role-modeling grief for children and offer some tips on how to do so in a way that helps them build resilience in the face of loss.

    Trigger Warning: This episode includes emotional content around loss and grief. Please feel free to skip or pause if needed.

    3 Takeaways:

    1. Children grieve through play and creativity. Make space for repetition, curiosity, and expression. That’s how they process big feelings.
    2. Your regulation matters more than the right words. Your ability to stay grounded gives your child a safe place to land emotionally.
    3. Grief is a teaching moment. Don’t shield your kids from sadness—support them through it. That’s how we build emotional resilience.

    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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