EPISODE 47

Do you feel like you've been chasing healing for so long and falling short? It might be that one of these pieces is missing. Let's talk about some pitfalls in mainstream mental health support and the role that bloodwork, breath, and belonging might have in your healing. I'll also peel pack the curtain on a new program we're currently developing that'll help bring a true, physiology first approach to healing anxiety & depression. Hit play for more!

Looking for more personalized support?

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

3 tangible take aways:

1. Order bloodwork:  As I firm up some of the RESET programs process with our nurse practitioner I’ll be happy to share with you an exact script/list of tests to take to your doctor and request - I wish I had that for you now, but if nothing else I just want to put on your radar that blood testing has a huge role to place in healing anxiety & depression.
2. Pay attention to your HRV on your apple watch or Oura ring - I’m an Oura ring wearer and absolutely love it for a million reasons I’ll share in another episode. But HRV is an accurate measure for overall nervous system health. As you engage in certain changes like breathwork, trying to get more sleep, etc… watch to see how that influence your HRV overtime.
3. If you feel like you’ve been trying so hard to heal for so long and falling short, it’s likely that the system is falling short not you. I want to offer a heartfelt invitation to join us at the entry point that’s the best fit for you financially or support wise.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

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

Email: [email protected]

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

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

EPISODE 46

I woke up anxious today and this conversation is about what I did to not let it ruin my day. 4am kid wake up, a bad dream, excitement, crappy sleep, all had my system wired from the minute I opened my eyes. I'd love to tell you I used this magic tool to regulate my nervous system and get on with my day, but instead what I want to share is the roller coaster of regulated, and re-regulated, and re-regulating that my day called for.

Had this day have happened a handful of years ago I'd be pulling the covers over my heard thinking "what a train wreck" but you know what, today was a pretty good day and I want to tell you how I did that.

Hit play to hear more!

Three takeaways:

1. Having a regulated nervous doesn’t mean you’re regulated all the time, part of regulation means that you have the ability to notice and ride those waves throughout the day.
2. If you’ve been stuck in survival mode for a really long time, or spent a lot of your life there, your system may still default to urgency. Rewiring comes with more frequency and duration of periods in that green zone. Moments of activation or shut down aren’t point of failure, but instead points of practice.
3. When you're dysregulated you  sees problems, when regulated you see solution and collaboration.

Looking for more personalized support? Book a free discovery call to learn more about RESTORE, our 1:1 anxiety & depression coaching program.

Or join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

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

Email: [email protected]

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

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

EPISODE 45

This year I'm choosing regulation over resolutions. I'm choosing tiny habits over lofty goals. Join me for a conversation that unpacks why only 9% of people who set resolutions actually get there (and why I'm not interested in being part of that 9% this year). I'll also share with you 12 habits for a more regulated year.

Happy new years friends and just a reminder that the new year doesn't need a new you, it needs the you that you're already becoming. The you taking brave steps towards healing. The you who's been through the unimaginable to be right where you are. Let this be your year of hope and healing.

3 Takeaways:

1. Regulation over resolution
2. Behavior change is hard, start so small, laughably small
3. Taking a month to focus on each of these habits will set you up for so much more regulation and healing: (1) bathroom check in, (2) sleep, (3) morning sunlight, (4) breakfast, (5) daily walk, (6) breathwork, (7) play & community, (8) exercise, (9) cold exposure, (10) declutter environment, (11) tech boundaries, (12) vagal toning

Hit play to lean more!

Enjoying the podcast, support me by:

PRE-ORDER MY BOOK HERE!

Looking for more personalized support? Book a free discovery call to learn more about RESTORE, our 1:1 anxiety & depression coaching program.

Or join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

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

Email: [email protected]

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

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

Episode 44

I had a really curated “regulated reflection” planned for this episode but that was until I almost had a panic attack in a pizza place while on a family vacation last week and decided, let’s talk about that instead. Join me for a conversation on grief, hope, and why I’d really love to have you join me on Thursday for my annual NYE Circle event.

This is my largest community event of the year, over 100 people have signed up so far and I’d love for you to be there too!

CLICK HERE to learn more & save your spot! (Ps. It’s free)

I also mentioned my book in this conversation which is finally available for pre-order, CLICK HERE for that!

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

Email: [email protected]

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

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

EPISODE 44

Do you struggle staying regulated this time of year? Maybe you have more anxiety around holiday events? Feel high expectations from others and have a hard time setting boundaries?

Juggling real life and the “magic” of the season can feel exhausting. The financial pressures and pressure to make new goals as the new year approaches is a lot.

I address all of this and more in today’s episode. This is part 2 of a mini series more candidly answering 10 listener submissions to the question: What do you struggle with most in the winter or around the holidays?

Join me for my largest community event next week! More details here: https://riseaswe.myflodesk.com/nye23

Here’s the full list of the 10 holiday support questions:

1. Loneliness around a small family, not having many friends, and not having kids at my age
2. Grief for memories I will never make with my dad again
3. Sadness/grieving over not having traditional family, single mama of kid who needs tons of coregulation
4. The sadness of not being with your children for the holiday due to split custody agreement
5. Even more tactical ways to incorporate nervous system regulation into busy lives this time of year
6. Being activated (or shut down) at a holiday gathering, & anticipatory anxiety of events
7. Expectations I have for me and expectations others have for me – “no” feel like failure
8. Juggling real life with the “magic” of the season = exhausting
9. Finances
10. Pressure to make new goals

The first 5 questions were answered last week, and the final 5 today. Thanks for being here friend. I’m sending you so much hope & healing.

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

Email: [email protected]

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

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

EPISODE 43

The holidays can be a lot — a lot of joy and a lot of hard. I asked you all what you struggle with most in the winter or around the holidays so I could offer some more personalized support for my listeners. This and next week I’ll work through more candidly answering 10 of the submissions. I’ll list all 10 here, but not before I invite you to join me at the end of this month for my biggest community event of the year (& it’s totally free).

Join me for my annual NYE circle event on Dec. 28th @ 8p ET

Click here: https://riseaswe.myflodesk.com/nye23

Holiday support questions:

1. Loneliness around a small family, not having many friends, and not having kids at my age
2. Grief for memories I will never make with my dad again
3. Sadness/grieving over not having traditional family, single mama of kid who needs tons of coregulation
4. The sadness of not being with your children for the holiday due to split custody agreement
5. Even more tactical ways to incorporate nervous system regulation into busy lives this time of year
6. Being activated (or shut down) at a holiday gathering, & anticipatory anxiety of events
7. Expectations I have for me and expectations others have for me – “no” feel like failure
8. Juggling real life with the “magic” of the season = exhausting
9. Finances
10. Pressure to make new goals

The first 5 questions are answered today, the final 5 next week. Thanks for being here friend. I’m sending you so much hope & healing.

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

Email: [email protected]

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

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

EPISODE 42

Join me for a conversation about Seasonal Affective Disorder (SAD), more commonly referred to as Seasonal Depression. What makes SAD unique is its timing, it has a distinct seasonal onset, typically in winter, and a spontaneous remission of symptoms sometime in spring. In short, it’s just normal depression with a seasonal pattern. 

In this conversation I'll unpack more on what it is, what might be contributing to it and some research supported things you can do to alleviate symptoms. In this conversation I'll discuss how the environmenal variable that is most closely tied to seasonal depression is the changes to daylight house and I'll present you with some new science that presents a possible light exposure proticold that could be impactful for anyone struggling with SAD.

Hit play to lean more!

 CLICK HERE for full show notes + 3 takeaways!

PRE-ORDER MY BOOK HERE!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

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

Email: [email protected]

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

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

EPISODE 41

One thing I hear a lot from people who come to work with us are, “I’m tired of just talking about how I feel, I want to actually DO something about it.” Talking is a really important and special part of healing and it’s not enough if your underlying physiology is depleted, hypersensitive, or packed with unprocessed trauma.

Getting into the DOING alongside the talking, processing, and space holding is something my coaching methodology specializes in. It’s not always a sexy to say, but behavior change is an essential part of what we do and the way we work with clients & sometimes the places we start seem almost too plain or too simple to matter but the science is clear:

There is a strong link between anxiety & depression and things like sleep, food, breathing and boundaries.

In this episode we'll dive into the nitty-gritty of small daily habits that when repeated overtime make all the difference in your healing. You'll also learn why relying on therapy alone might not be enough to address your mental health concerns. And, of course, we'll leave you with some practical tips on how to optimize your body for better mental health.

Hit play to lean more!

CLICK HERE for full show notes + 3 takeaways!

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

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

Email: [email protected]

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

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

EPISODE 40

Feeling overwhelmed by the endless to-do and a life that feels mostly stressful most of the time? It's time to take control and edit your stress bucket. Think of it as a gentle dance of self-awareness and adjustments, not a one-time fix. Now, the fun part (IMO): the "Delete, Delegate, Different" method. Delete stressors that drain you and are unnecessary. Delegate tasks that others can handle, freeing up your time and energy. For stressors that can't be deleted or delegated, find ways to do them differently, reducing their impact on your stress levels.

Remember, editing your stress bucket is a process. Be patient with yourself, celebrate your progress, and don't hesitate to seek support when needed, this is exactly the work we support clients in all the time.

Hit play to lean more!

CLICK HERE TO DOWNLOAD THE STRESS BUCKET WORKBOOK

CLICK HERE for full show notes + 3 takeaways!

**We're hiring! CLICK HERE to learn more and apply to be our next trauma-informed mental health coach.**

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

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

Email: [email protected]

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

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

EPISODE 39

In this episode, we're diving into the 3rd step of the Stress Bucket Exercise, which is all about managing your stress bucket. You'll learn three ways to increase your "buffer zone" and manage our stress bucket: poking holes in the bucket, "scooping" out, and making your bucket bigger. 🪣

We also discuss the difference between baseline stressors and daily stressors - this distinction matter because the way that you manage those particular stressors can look different from the other. Stress management is a crucial part of mental health.

Hit play to lean more!

CLICK HERE TO DOWNLOAD THE STRESS BUCKET WORKBOOK

CLICK HERE for full show notes + 3 takeaways!

**We're hiring! CLICK HERE to learn more and apply to be our next trauma-informed mental health coach.**

Looking for more personalized support? Join me inside RISE, my mental health membership and nervous system healing space for those struggling with anxiety or depression. Sliding scale pricing available.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

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

Email: [email protected]

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

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