Regulate & Rewire: An Anxiety & Depression Podcast

In Part 7 of our Back to Basics series, we explore proactive regulation as the long-term approach to healing anxiety and depression through a nervous system lens. Building on our previous discussion of reactive tools, this episode examines how to address the root causes of your symptoms.
3 Takeaways:
Proactive regulation is about root causes, not symptom chasing. It’s the long game of building a sustainable, regulation-supportive life.
The most effective healing path is personal. Your next step depends on what’s in your bucket and what feels doable now.
Consistency beats overhaul. Small, well-supported changes (especially with guidance) create the biggest long-term impact.
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.
—
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

This morning I wanted to flush my kid down the toilet, it was just one of those mornings. It made me realize that while last week we had a great chat about reactive regulation, it was a bit heavy on the theory vs practical application. I'm extending that conversation today to share some real life examples of how I use these tools in my everyday life, how I used them this morning with my son. So, here's Part 6 of my Back to the Basics Series.
3 Takeaways:
Tools work better when they’re practiced in low-stakes moments. Amanda didn’t magically regulate during a meltdown—she had practiced those steps in less charged settings first.
You don’t have to fully shift your state to call a tool successful. If it takes the edge off enough to help you stay present, it’s working.
Use different tools for different goals. Some tools shift your physiology. Others help you stay with emotion. Both are valid.
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.
—
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

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
—
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

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