Regulate & Rewire: An Anxiety & Depression Podcast

In part 5 of our Back to Basics series, we explore reactive regulation, a powerful approach to managing your nervous system in moments of anxiety, overwhelm, or shutdown. Learn how to use your body's natural stress responses to create a personalized toolkit for finding more calm and intentionality amidst life's challenges.
3 Takeaways:
Reactive Resourcing: Reactive regulation is like a first-aid kit for your nervous system – a set of tools that provide temporary safety cues to help you bridge the gap between stress and regulation in moments of dysregulation.
Meet Your System: The principle of “meeting your nervous system where it is” and “tool layering” is essential – rather than forcing calm when activated or high energy when shut down, acknowledge your current state first and then incrementally guide yourself toward regulation.
Proactive Practice: Proactively practicing your reactive regulation tools in low-stress situations makes them more accessible and effective when you’re facing bigger challenges.
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *click here to view the impala video I referenced in the episode
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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.
—
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
Website: https://www.regulatedliving.com/podcast

Email: amanda@regulatedliving.com

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

In part 4 of our Back to Basics series, we explore the "stress bucket" analogy to help you understand why you might be feeling overwhelmed, anxious, or depressed. Learn how to assess your unique stress load and discover personalized pathways to healing.
3 Takeaways:
You have a unique stress capacity. When your bucket overflows, symptoms show up. That doesn’t mean you’re failing—it means your body is communicating with you.
Identify your stressors. List both baseline and daily stressors. This simple awareness offers a more personalized path forward.
Healing is about balance. You don’t have to eliminate all stress. Add support, increase capacity, and shift what you can.
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
—
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

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!
—
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

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!
—
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

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!
—
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