In this episode, we’re continuing with Part 8 of the Back to the Basics series by exploring the vital role that comprehensive lab work plays in healing anxiety and depression. I break down why we take a physiology-first—but not physiology-only—approach, the truth behind the outdated “chemical imbalance” theory, and how functional labs can uncover real root causes that are often missed in standard care.

In this episode, you’ll learn:

• Why focusing on your body is often the missing piece in mental health treatment
• How the “chemical imbalance” theory got started—and why it doesn’t hold up
• What’s often missing from standard lab work and how comprehensive blood testing can uncover hidden drivers of anxiety or depression
• What markers we include in our custom lab panel and why
• How optimizing your biology creates capacity for deeper healing

3 Key Takeaways:

1. Physiology First, Not Only: There’s an interplay between physiology and psychology but if your body is depleted or stressed, it changes how your brain functions. You can’t mindset your way out of a nervous system stuck in survival mode.
2. The Chemical Imbalance Theory is outdated and debunked. This oversimplified narrative can prevent people from exploring the root causes of their symptoms and keeps many stuck in medication-only treatment plans that don’t fully support their healing.
3. Comprehensive Lab Work can take out some of the guesswork. It helps uncover hidden imbalances—like nutrient deficiencies or hormone issues—that may be driving anxiety or depression. It gives you clear, personalized data to support your 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.

**Referenced Sources: Moncrieff, J., Cooper, R. E., Stockmann, T., Amendola, S., Hengartner, M. P., & Horowitz, M. A. (2022). The serotonin theory of depression: A systematic umbrella review of the evidence. Molecular Psychiatry, 28(8), 1–14. https://doi.org/10.1038/s41380-022-01661-0

Website: https://www.riseaswe.com/podcast

Email: [email protected]

Instagram: https://www.instagram.com/amandaontherise/

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

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.

In this episode, you’ll learn:

• Understanding regulated living as a strategic approach to getting out of chronic survival mode
• The importance of identifying your unique stress contributors through a comprehensive assessment
• How to create a personalized healing plan based on what feels meaningful and accessible
• Key areas to evaluate: physical health, connection, environment, mindset, and daily stressors
• Why small, consistent 1% changes create sustainable transformation over time

3 Key Takeaways:

• Proactive regulation is essential for long-term healing: It involves creating sustainable habits and addressing underlying causes to break free from chronic survival mode, moving beyond in-the-moment reactive tools.
• The most effective healing path is personalized and structured, focusing on what feels meaningful and accessible for you to change next
• Small, consistent changes (those 1% improvements) layered over time create the most sustainable transformation when supported by the right guidance and community

Next Episode Preview: Join me for part 7 where we'll discuss lab work, what it is, why it matters, and why I consider it a key piece of 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/podcast

Email: [email protected]

Instagram: https://www.instagram.com/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.

In this episode, you'll learn:

• How a challenging morning with a 4-year-old demonstrates simple regulation techniques that prevent reactive parenting
• Using activating breathwork to overcome the 2pm energy slump instead of reaching for caffeine
• Navigating grief with grounding techniques that help process emotions without becoming overwhelmed
• The three ways reactive regulation tools support us: physiologically shifting our state, creating awareness and pause, and building confidence and agency

3 Takeaways (about why reactive tools work). It’s because…

1. They can directly impact your physiology - Breath work, movement, temperature changes, and vision exercises actually shift your autonomic nervous system state. 
2. They help us create awareness and pause - Even if you don't shift states completely, the simple act of noticing and pausing creates space between stimulus and response. That morning with my child, I still felt frustrated, but the pause allowed me to respond intentionally rather than react automatically.
3. They build confidence and agency - Having these tools counters the helplessness that often comes with dysregulation. Instead of "I don't know what to do," you begin to think, "I have tools I can try." This builds a sense of agency over time.

Next Episode Preview: Next week, we will move on to proactive regulation and explore how creating a more regulated life sets the stage for long-term healing and well-being.

-

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/podcast

Email: [email protected]

Instagram: https://www.instagram.com/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.

*click here to view the impala video I referenced in the episode

In this episode, you'll learn:

• Understanding reactive regulation as a "first-aid kit" for your nervous system during moments of anxiety, overwhelm, or shutdown
• How to complete natural stress cycles that often get interrupted in modern life
• The importance of "meeting your nervous system where it is" rather than forcing calm or energy
• Tool layering: matching intervention intensity to your current state, then gradually shifting toward regulation
• Examples of reactive regulation tools for different nervous system states
• Why practicing regulation tools proactively makes them more accessible during difficult moments

Key Takeaways:

1. 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.
2. 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.
3. Proactive Practice: Proactively practicing your reactive regulation tools in low-stress situations makes them more accessible and effective when you're facing bigger challenges.

Next Episode Preview: Join me for part 6 where we'll explore proactive regulation - the inner work, lifestyle, relational, and environmental choices that set the stage for more regulated living.

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/podcast

Email: [email protected]

Instagram: https://www.instagram.com/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.

In this episode, you'll learn:

• How to visualize your nervous system as a bucket with limited capacity
• The difference between baseline stressors and daily stressors
• Why symptoms appear when your stress bucket overflows
• How to identify your personal stress load to create strategic and meaningful change

Key Takeaways:

1. Stress Capacity: Everyone has a unique "stress bucket" with limited capacity - when it overflows, we experience symptoms of dysregulation like anxiety and depression.
2. Identify Your Stressors: Two types of stressors fill your bucket: baseline stressors (chronic conditions, patterns, or circumstances you wake up with daily) and daily stressors (daily tasks, events, interactions or experiences you face).
3. Strategic Healing: Healing isn't about eliminating all stress but finding balance - either by reducing your stress load or increasing your supports or carrying capacity through skills, resourcing, and lifestyle changes.

Next Episode Preview: Join me for part 5 where we'll discuss reactive regulation strategies to help manage your stress bucket in the moments you need it most.

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/podcast

Email: [email protected]

Instagram: https://www.instagram.com/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.

In this episode, you'll learn:

• Why anxiety and depression are normal responses to abnormal circumstances
• The two main reasons we get stuck in dysregulation
• How our "parts" develop to protect us but can keep us stuck in old patterns
• Why your nervous system might favor familiar discomfort over unfamiliar regulation
• The connection between your current nervous system state, past lived experiences, and current life circumstances

Key Takeaways:

1. Your Symptoms Make Sense: You're not broken. Your symptoms make perfect sense given your experiences and circumstances.
2. Lifestyle Matters: Dysregulation happens when we live in biologically unsupportive ways or when our nervous system misinterprets situations based on past patterns.
3. Perception vs. Reality: Your nervous system might be misinterpreting safety due to past trauma or current high stress. Healing comes from understanding your protective parts and working with them, not against them.

Next Episode Preview: Join me next week as we explore the concept of your "stress bucket" and how to create better balance between stressors and supportive factors in your life.

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/podcast

Email: [email protected]

Instagram: https://www.instagram.com/amandaontherise/

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

Hey friend! This week is a short and sweet check in to let you know I was at deaths doorstep the last couple weeks with the flu and just didn't have it in me to record the next "Back to the Basics" episode (which I'm really looking forward to and will be out next week). Hit play for a little check-in chat and a reminder that there's usually an option between "all" and "nothing"

Sending hope & healing your way!

Website: https://www.riseaswe.com/podcast

Email: [email protected]

Instagram: https://www.instagram.com/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.

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 events

Key Takeaways:

1. 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.
2. Understanding your unique nervous system "blueprint" through sensations, emotions, thoughts, and behaviors helps you navigate states with more awareness and choice.
3. 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/podcast

Email: [email protected]

Instagram: https://www.instagram.com/amandaontherise/

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

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 states

Key Takeaways:

1. Your nervous system isn’t working against you—it’s trying to protect you. Your symptoms are messages, they’re protective.
2. When you understand your nervous system, you can move from self-blame to self-compassion, realizing that everything you experience makes sense.
3. 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/podcast

Email: [email protected]

Instagram: https://www.instagram.com/amandaontherise/

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

Celebrating 100 Episodes of Regulate & Rewire

Friends, 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:
  1. E49: How to Come Out of a Shut Down State
  2. E2: Understanding Anxiety & Depression Through a Nervous System Lens
  3. E8: How to Build NS Regulation Into Your Daily Life
  4. E4: Anxiety Through a NS Lens
  5. E7: How to Stop Overthinking
• A sneak peek into what’s coming next
• An 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/podcast

Email: [email protected]

Instagram: https://www.instagram.com/amandaontherise/

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