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

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:

1. 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.
2. 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.
3. 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/podcast

Email: [email protected]

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

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

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:

1. 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.
2. Balance Information and Regulation: Limit news consumption, take meaningful action when you can, and prioritize rest and joy to keep your nervous system balanced.
3. 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/podcast

Email: [email protected]

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

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

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.

Three Takeaways:

1. Focus on the Foundations of Health. Sleep, movement, nutrition, stress management, and community support your nervous system and overall healing.
2. Start Small and Build Gradually. Sustainable change happens with small, intentional shifts over time.
3. Healing Happens in Community. Connection and belonging are essential for nervous system regulation and resilience.

If you’re ready to take these habits deeper, I’d love to invite you to join my membership, RISE, where we’ll focus on these habits together—one at a time—throughout the year.

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/podcast

Email: [email protected]

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

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

Sign up for the NYE Circle – Sunday, December 29th at 8 PM ET

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.

This episode has two purposes:

1. To invite you to join my NYE Circle this Sunday, December 29th, at 8 PM ET—a free, 90-minute virtual event to pause, reflect, and set meaningful intentions for 2025.
2. To guide you through a shorter, calming practice to help you regulate your nervous system, reflect on the past year, and plant seeds of intention for the year ahead.

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.

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/podcast

Email: [email protected]

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

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

Sign up for the NYE Circle – Sunday, December 29th at 8 PM ET

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.

In this episode, you’ll learn:

• Why reflection is a powerful tool for healing and growth.
• Seven prompts to guide your reflection and intention-setting.
• How to join my NYE Circle and make space for meaningful change in 2025.

Here's the 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

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/podcast

Email: [email protected]

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

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

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?”

We explore the complex relationship between a parent’s healing journey and their child’s emotional well-being, examining how patterns like emotional availability, modeling calm, and creating balanced lifestyles can influence anxiety in children.

Together, we’ll reframe guilt into growth, reflect on how healing impacts family dynamics, and discuss practical steps to break cycles and foster resilience—for both parents and kids.

*CLICK HERE to download a PDF of the reflection questions*

3 Takeaways:

1. Your healing positively impacts your children, teaching them resilience and how to navigate emotions.
2. Reflection fosters growth—guilt doesn’t. Asking compassionate questions can help break cycles.
3. Regulated living is a family affair—intentional choices around lifestyle, boundaries, and connection benefit everyone.

Looking for more personalized support?

• Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
• Order my book, Healing Through the Vagus Nerve today!

If you found this episode helpful, be sure to subscribe, leave a review, and share it with someone who might benefit from hearing this!

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

Email: [email protected]

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

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

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.

Click here to see the photo of story #3 moments before my friend helped get my shoulder back in place.

Takeaways:

1. What feels like a setback might actually be progress - when you begin regulation work, intense emotional releases often mean your system finally feels safe enough to process stored tension.
2. Healing doesn't have to feel overwhelming & it’s often not when you have context (understanding what’s happening), choice (the ability to engage at your own pace), and connection (support from others or yourself).
3. Regulation and resourcing is a skill that gets easier over time. Just like learning to reset my dislocated shoulder became easier with experience, navigating emotional releases becomes more manageable as you practice supporting yourself and build your capacity for regulation.

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.

Looking for more personalized support?

• Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.
• Order my book, Healing Through the Vagus Nerve today!
• Join me inside RISE, a mental health membership and nervous system healing space.

If you found this episode helpful, be sure to subscribe, leave a review, and share it with someone who might benefit from hearing this!

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

Email: [email protected]

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

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