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
Episode 62 - Essential 8 Series (Part 4)
📚 Pre-order my new book, Healing Through the Vagus Nerve today!
🌏 International orders, click here!
This isn't the first conversation we've had about the vagus nerve, and it won't be the last, but it's definitely worth a listen! In this episode I'll share again the basics of what the vagus nerve is, why it matters when healing anxiety & depression, and you'll get a few more sneak peak reads of my new book!
What I want you to leave this episode hearing most clearly is that you are not broken, healing is possible, and I’m honor to be here supporting you. Hit play to learn more!
📓 Download your Vagal Toning Workbook! - CLICK HERE
3 Tangible Takeaways:
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Website: https://www.riseaswe.com/podcast
Email: [email protected]
Instagram: https://www.instagram.com/amandaontherise/
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Episode 61 - Essential 8 Series (Part 3)
Breath can be used as a powerful proactive and reactive regulation tool. Your respiratory system (aka breath) is one of the most powerful physiological levers you can pull to shift the state of your nervous system. Did you know that every time you inhale your heart rate speeds up, and every time you exhale it slows down? Let's say you extend your exhale out longer than your inhale — well now your heat rate slowed down longer than it sped up. This sends an immediate message to and through your nervous system to activate your relaxation response.
You can also use breath to activate your system when you're in a state of Shut Down or want to practice increasing your stress threshold.
Ideally you want your natural breath throughout the day to steady, diaphragmatic breaths, in and out your nose. This is how we're evolutionarily supposed to breath. But it's estimated that at least 50% of the adult population has some kind of breathing inefficiency. Maybe that's mouth breathing during the day and/or night, short shallow breathing, imbalanced breathing, and so on. Let's change that!
📓 Download your Breath Workbook! - CLICK HERE
So here’s the 3 takeaways:
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Website: https://www.riseaswe.com/podcast
Email: [email protected]
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise
Episode 60 - Essential 8 Series (Part 2)
I’m going to just come out with a pretty blunt to start today: there’s a set of minimal physical activity guidelines for a reason, if you’re not meeting them then you’re going to have problems (one of which is mental health).
Second only to sleep, I think movement is one of the most fundamental and non-negotiable habits for brain health. Research shows that even just a daily walk of 30 minutes can decrease depression and anxiety symptoms in almost all clinical populations as well as strengthening connections between brain circuits important for emotional processing, problem solving, decision making, and memory.
Human body’s are designed to move, the healthiest version of your brain lives inside a body in motion. Hit play to learn more!
📓 Download your Movement Workbook! - CLICK HERE
3 Tangible Takeaways:
Looking for more personalized support?
Sources:
Website: https://www.riseaswe.com/podcast
Email: [email protected]
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise
Episode 59 - Essential 8 Series (Part 1)
Sleep plays a vital role in our overall health and wellbeing, yet 1 in 3 adults aren’t getting the recommended amount. If you're not getting the recommended amount of sleep, your mental and physical health will suffer.
In this episode we’re going to talk about – what happens when we sleep, why sleep matters for our mental and physical health, common struggles with sleep, and practical strategies for getting better shut-eye. If you're tired of feeling tired, let's dive in!
Resources Mentioned:
3 Tangible Takeaways:
Looking for more personalized support?
Website: https://www.riseaswe.com/podcast
Email: [email protected]
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise
EPISODE 58
Your habits matter, your lifestyle matters. Your overall health is the greatest contributor to your mental health. There’s no about of talk therapy or meds that can combat the natural stress load that gets put on your system by chronic sleep deprivation, sedentariness, dysfunctional breathing, too many inflammatory foods and too little nourishing ones.
AND YET... behavior change is hard, especially when struggling with anxiety & depression.
Today and in the next 8 episodes we’ll take a deep dive into talking all about habits that hurt versus habits that heal. This conversations paves the way for the Essential 8 series by helping you understand the neuroscience of behavior change, why it's hard and what can make it easier. Now let's dive in!
Looking for more personalized support?
3 take aways from today's conversation:
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 57
When your nervous system has grown accustomed to chaos, things like stillness , rest, and slowing down feel unsafe. Because of this we often choose "healing" modalities that feed into the familiarity of chaos and intensity.
So are the cold plunges and HIIT workouts hurting your healing? I don't know. But join me for a conversation to talk through how they might be, to talk about how they held me back in my early healing journey and what I'd do differently if I knew then what I know now.
Looking for more personalized support?
3 take aways from today's conversation:
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 56
Let's have another conversation around stress. Chronic stress can come as a symptom of our choices or the reality reality of our life circumstances, but it's usually a mix of both. I spent a decade create a life of chronic stress based on beliefs I acquired in my childhood and teenage years.
Here's the thing, stress isn't the problem, chronic stress is. There's also some cool new research that suggests that stress may only be bad for you if you believe that to be the case.
Join me for the full conversation as I unpack 3 main goals when it comes to stress.
ps. this episode includes a sneak peak reading of part of my new book, "Healing Through the Vagus Nerve"
Resources referenced in this episode:
Looking for more personalized support?
3 take aways from today's conversation:
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 55
If you've been in the healing space for more than 4 seconds you've heard things like, "you need to feel your feeling" or "healing comes through feeling." There's truth in it AND what does that even mean? What if feeling even a little bit opens the floodgates? What if feelings show up 5 minutes before a meeting?
Join me for a realistic conversation around emotional regulation and how you don't always have to feel your feelings right now.
Looking for more personalized support?
3 take aways from today's conversation:
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 54
Do you ever feel overstimulated by sounds? Maybe especially when you're stressed? This has been a part of my anxiety journey and something that's come up a lot amongst my conversations with other lately. In this episode we'll talk about what Auditory Overstimulation is, why it happens, and some things you might be able to do today to support yourself (or a loved one).
Here are links to the two things referenced in the conversation:
(1) Learn more and join my next Release Class by clicking HERE - First class? Use the code "ATTUNE" at checkout for 40% off
(2) CLICK HERE to learn more about the "Safe & Sound Protocol"
Looking for more personalized support?
3 take aways from today's conversation:
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 53
This conversation is a shameless celebration with you all that I wrote a book and a sneak peak as to what's held within its pages. Healing Through the Vagus Nerve is a guide to understanding and healing anxiety, depression, stress, and trauma through nervous system regulation.
It still feels quite surreal to say I wrote a book but I’m so stinking proud of it and I wholeheartedly believe it's pages hold hope and healing for thousands and thousands of people & you can pre-order your copy TODAY!
📚 Pre-order my new book, Healing Through the Vagus Nerve today! (& get a bonus book course for FREE)
3 take aways:
Website: https://www.riseaswe.com/podcast
Email: [email protected]
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise
EPISODE 52
Join me for a conversation on all the things from how I started this podcast because I was annoyed with instagram, to a story about my son spilling THOUSANDS of corn kernels and me NOT losing my -ish about it, to a list of random episode topics coming soon, and ending with a reassuring message about how healing is possible.
Hit play, listen to the end, and take what you need. And in the words of my son, "you are strong, and capable." Thanks for being here friends!
Looking for more personalized support?
Website: https://www.riseaswe.com/podcast
Email: [email protected]
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise
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