Regulate & Rewire: An Anxiety & Depression Podcast
Amanda Armstrong
Millions of people struggle with anxiety & depression every single day. Regulate & Rewire is where Amanda, a nervous system focused and trauma-informed practiti...
6 Nervous System States & Their Stories (B2B Series, pt 2)
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.You'll learn:→ The three primary states (Regulation, Activation, Shutdown)→ The three mixed states (Play, Stillness, Freeze)→ How to identify your current state through sensations, emotions, thoughts, and behaviors→ Why "your state determines your story" and shapes your perception of eventsKey Takeaways:Your nervous system has both regulated states (Green Zone, Play, Stillness) and protective states (Yellow Zone, Red Zone, Freeze). None are "bad"—it's about finding appropriate balance and flexibility between them.Understanding your unique nervous system "blueprint" through sensations, emotions, thoughts, and behaviors helps you navigate states with more awareness and choice.The goal isn't to stay permanently regulated, but to make regulation your "home base" you can return to after natural cycles of activation and rest.Practical Application: Start mapping your own nervous system states by placing a reminder asking "What state am I in right now? How do I know?" somewhere visible in your daily routine.Note: This episode builds on the foundations laid in Part 1, offering deeper context for how our nervous systems respond to safety and danger signals in our lives.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.riseaswe.com/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise
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Get To Know Your Nervous System (Back to the Basics Series Pt 1)
In this first episode of the “Back to Basics” series, where I dive 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.You'll learn:→ What the nervous system is and how it functions→ The difference between regulation and dysregulation→ How stress and past experiences shape your responses→ A simple framework (the nervous system ladder) to understand anxiety, depression, and survival statesKey Takeaways:Your nervous system isn’t working against you—it’s trying to protect you. Your symptoms are messages, they’re protective.When you understand your nervous system, you can move from self-blame to self-compassion, realizing that everything you experience makes sense.Take a moment to reflect—what stressors, past or present, are weighing down your system? Does where you find yourself on that nervous system ladder most often make more sense when that comes into view?By the end of this episode, my hope is that you walk away with a deeper understanding of why your symptoms make sense—and with a new glimmer of hope for healing.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.riseaswe.com/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise
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Celebrating 100 Episodes & A Look Forward
Celebrating 100 Episodes of Regulate & RewireFriends, welcome to the 100th episode of Regulate & Rewire! Today’s episode is a heartfelt celebration of this milestone and a deep dive into gratitude, reflection, and exciting plans for the future. And to mark this milestone, I share a special offer towards the end of the episode.This podcast exists because of you—your downloads, shares, reviews, and kind messages. You’ve made Regulate & Rewire a top resource for healing anxiety & depression through a nervous system lens. Thank you for being here.In this episode:A look back at the podcast’s origin story and how it all started with a simple desire to educate beyond social media time limits.The top 5 most downloaded episodes:E49: How to Come Out of a Shut Down StateE2: Understanding Anxiety & Depression Through a Nervous System LensE8: How to Build NS Regulation Into Your Daily LifeE4: Anxiety Through a NS LensE7: How to Stop OverthinkingA sneak peek into what’s coming nextAn invitation to explore deeper healing with RESTORE, our 1:1 coaching program, now eligible for HSA/FSA and including comprehensive bloodwork.Looking for more personalized support?Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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.riseaswe.com/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise
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Reactive Regulation: Lean In or Change Course?
I’m dysregulated, now what? This episode dives into two powerful approaches you can use when you notice anxiety, depression, or other challenging emotions arising: leaning in, or changing course. We’ll explore what each of these options look like, as well as, how to best use them, by understanding your nervous system's various states and how they inform your approach to regulation.Three Takeaways:You Have a Choice: When dysregulated, you can choose to either lean into and support the experience or change course to move towards regulation. Neither is inherently better, but each offers different benefits and tools.Leaning in vs. Changing Course: Leaning in builds your capacity to be with challenging feelings; while changing course involves utilizing tools to directly shift your physiological state. Both strategies can help you to feel more in control and more stable in your healing journey.Build Your Toolkit: Knowing what to do in the moment when dysregulated is key to breaking free from spiraling. Today we talk about tools to meet yourself where you're at and build the capacity to heal.Looking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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.riseaswe.com/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise
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Regulating In A World On Fire
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.Three Takeaways:Our nervous systems evolved for a world of immediate, local threats - not the constant stream of global catastrophes we now face through modern technology. Understanding this mismatch helps explain why we feel overwhelmed and gives us permission to set boundaries.Balance Information and Regulation: Limit news consumption, take meaningful action when you can, and prioritize rest and joy to keep your nervous system balanced.Finding joy and allowing moments of lightness during dark times isn't privilege or denial - it's a biological necessity for nervous system regulation. Conscious oscillation between engagement and rest helps us stay resilient and effective.Looking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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.riseaswe.com/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise
About 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.riseaswe.com