Regulate & Rewire: An Anxiety & Depression podcast

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30 subscribers

Lisätty two vuotta sitten

Sisällön tarjoaa Amanda Armstrong. Amanda Armstrong tai sen podcast-alustan kumppani lataa ja toimittaa kaiken podcast-sisällön, mukaan lukien jaksot, grafiikat ja podcast-kuvaukset. Jos uskot jonkun käyttävän tekijänoikeudella suojattua teostasi ilman lupaasi, voit seurata tässä https://fi.player.fm/legal kuvattua prosessia.

Uncuffed

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S4, E1 - Day One 7:38

5 weeks sitten7:38

Toista Myöhemmin

Listat

Tykkää

Tykätty

7:38

Last summer, something monumental happened. One of Uncuffed's founding producers, Greg Eskridge, came home after more than 30 years in prison. In this episode we’ll bring you back to that emotional day last summer when he walked out of the San Quentin gates, free at last. Our work in prisons is supported by the California Arts Council, the California Department of Corrections and Rehabilitation, independent foundations, and donations from listeners like you. Learn more, sign up for Uncuffed news, and support the program at www.weareuncuffed.org Follow us @WeAreUncuffed on Instagram and Facebook Transcripts are available within a week of the episode coming out at www.kalw.org/podcast/uncuffed…

Regulate & Rewire: An Anxiety & Depression Podcast

Jaa

Sarjan koti•Feed

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

105 jaksoa

#Fitness #Mental Health #Amanda

Regulate & Rewire: An Anxiety & Depression Podcast

30 subscribers

updated 6 päivää sitten

Jaa

Sarjan koti•Feed

105 jaksoa

#Fitness #Mental Health #Amanda

Kaikki jaksot

1
Personal Check-In & Reminder There's always "Something" Between All or Nothing 9:16

6 päivää sitten9:16

9:16

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: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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6 Nervous System States & Their Stories (B2B Series, pt 2) 36:54

20 päivää sitten36:54

36:54

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: 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/podcast Email: amanda@riseaswe.com Instagram: 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) 26:46

27 päivää sitten26:46

26:46

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: 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/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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Celebrating 100 Episodes & A Look Forward 19:05

5 weeks sitten19:05

19:05

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: E49: How to Come Out of a Shut Down State E2: Understanding Anxiety & Depression Through a Nervous System Lens E8: How to Build NS Regulation Into Your Daily Life E4: Anxiety Through a NS Lens 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: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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Reactive Regulation: Lean In or Change Course? 32:07

6 weeks sitten32:07

32:07

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/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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Regulating In A World On Fire 26:25

7 weeks sitten26:25

26:25

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/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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5 Habits for a More Regulated 2025 27:08

9 weeks sitten27:08

27:08

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: Focus on the Foundations of Health. Sleep, movement, nutrition, stress management, and community support your nervous system and overall healing. Start Small and Build Gradually. Sustainable change happens with small, intentional shifts over time. 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: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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Guided Practice for Regulated Reflection 21:36

10 weeks sitten21:36

21:36

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: 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. 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: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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Regulated Reflection: A Grounded Approach to Ending the Year 19:18

11 weeks sitten19:18

19:18

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: 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. 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. 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: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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Did I Give My Child Anxiety? Understanding Parent-Child Patterns 38:55

12 weeks sitten38:55

38:55

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: Your healing positively impacts your children , teaching them resilience and how to navigate emotions. Reflection fosters growth—guilt doesn’t. Asking compassionate questions can help break cycles. 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: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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Is This a Setback or a Step Forward in Healing? 29:45

13 weeks sitten29:45

29:45

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: 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. 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). 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: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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Holiday Mental Health Support 36:11

14 weeks sitten36:11

36:11

The holiday season can be a mix of joy and stress—family dynamics, packed schedules, financial pressures, and unspoken expectations can take a toll on your mental health. In this episode, I share practical tips to help you stay regulated and set healthy boundaries. You’ll learn: Why the holidays can feel overwhelming and how to understand your stress responses. Simple tools to regulate your nervous system amidst the chaos. Practical scripts for setting boundaries with confidence. How to approach the season with more self-compassion and intention. Key Takeaways: Self-Compassion might be the best holiday tip. Sometimes the most practical regulation tools are the ones that can go unnoticed. Setting boundaries is how you take care of yourself. If needed, when setting boundaries, use simple repetition to reinforce them and remember it’s not your job to manage other people’s reactions to your boundaries. 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: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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What My Four-Year-Old Knows About Healing That Most Adults Don't 18:15

15 weeks sitten18:15

18:15

In this episode, I share a personal (and slightly unconventional) parenting story about letting my 4-year-old son practice walking on our roof. As risky as it might sound, the experience brought three profound lessons about healing: the importance of practice, the power of pacing, and the value of having support. Join me as we explore how these lessons apply to your journey of emotional regulation and self-healing, especially if you didn’t grow up with the tools or guidance to navigate your emotions. Together, we’ll uncover a framework for building self-compassion and moving forward in a way that feels intentional and supportive. Key Takeaways: It’s okay to practice. Let yourself be bad until you're not anymore. It’s okay to go slow. There’s no rush to get it “right.” Moving at a pace that feels safe and manageable is how real, lasting change happens. It’s okay to ask for support. It’s actually essential – we’re here for you. 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: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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Navigating Daily Nervous System Shifts 28:30

16 weeks sitten28:30

28:30

Today I explore the question "Is it possible to cycle through all nervous system states within the same day?" Spoiler alert—yes, *to an extent* — in this conversation we explore the considerations around this and I offer practical suggestions on how you can shift thorough these states with more ease. We'll talk about why these shifts happen, how to recognize them, and what it means for our mental and physical health. Hit play to hear more! Key Takeaways: Daily nervous system shifts are normal and adaptive. If your state shifts feel intense or disruptive, or you spend more time in dysregulation than regulation, it may signal that your stress load is exceeding your stress management capacity. Building nervous system awareness is the first step to creating positive change 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: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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"Letting Go Good": Navigating Grief With Our Kids 33:43

17 weeks sitten33:43

33:43

In today’s episode, I invite you into a personal journey as I navigate the grief of losing my soul-dog, Cooper. This episode is both a tribute to him and a raw, heartfelt look at how I’m supporting myself and my young son through this painful experience. The first half of the episode is a snapshot of our story. In the second half, I discuss how I'm helping my 4-year-old son process his first significant loss. I dive into the importance of role-modeling grief for children and offer some tips on how to do so in a way that helps them build resilience in the face of loss. Trigger Warning: This episode includes emotional content around loss and grief. Please feel free to skip or pause if needed. Key Takeaways: Kids process grief through play - support their journey by providing creative outlets and simple, honest explanations. You can't regulate your child's emotions if you can't regulate your own - build your support system first. Don't shield kids from grief - teach them how to move through it. If this (or any) episode felt supportive for you, I'd love to hear from you! DM, email, carrier pigeon - I love hearing from you. Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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