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

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:

1. Self-Compassion might be the best holiday tip.
2. Sometimes the most practical regulation tools are the ones that can go unnoticed. 
3. 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: [email protected]

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

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

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:

1. It’s okay to practice. Let yourself be bad until you're not anymore.
2. 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.
3. 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: [email protected]

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

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

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:

1. Daily nervous system shifts are normal and adaptive.
2. 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.
3. 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: [email protected]

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

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