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

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:

1. Kids process grief through play - support their journey by providing creative outlets and simple, honest explanations.
2. You can't regulate your child's emotions if you can't regulate your own - build your support system first.
3. 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: [email protected]

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

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

In this episode, we’re shifting from learning to experiencing. Last week, we discussed the techniques of resourcing, titration, and pendulation and their importance in trauma healing. Today, I’ll guide you through a guided practice, allowing you to feel and embody these practices within your own systel..

This gentle, 15-minute practice will help you connect to a sense of safety, ease into challenging sensations, and learn to move between states of comfort and discomfort. By engaging your nervous system in this way, you show your system experientially that it doesn't have to stay stuck in moments of discomfort or activation.

Find a quiet, comfortable space, and hit play.

If today’s session resonates with you, remember that this kind of support is available in our membership and 1:1 coaching programs.

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 concept of pendulation, a foundational process in trauma healing, particularly within Somatic Experiencing. We explore how pendulation involves oscillating between states of distress (activation) and calm (regulation), allowing the nervous system to release stored tension without getting stuck.

We also discuss two essential techniques that support pendulation:

• Resourcing: Developing internal or external anchors that evoke safety and calm, serving as a foundation for navigating trauma.
• Titration: Processing trauma in small, manageable doses to prevent overwhelm and build resilience.

Pendulation, the movement between activation and deactivation, teaches the nervous system to flow between stress and calm, helping to reduce hypersensitivity to triggers. It’s a practice that rewires the brain and body for greater resilience.

Key Takeaways:

1. Retelling trauma without these techniques can be retraumatizing.
2. Reflect on your existing resources that bring comfort and safety.
3. Pendulation allows for processing emotions without getting stuck.

For more personalized support, explore our 1:1 coaching program or look for somatic or trauma-trained practitioners familiar with these techniques.

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.

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

Did you know that there a sequential order to healing? In this episode of Regulate & Rewire, we explore "The Pyramid of Healing," and it's 4-phases that support your healing journey. If you’ve ever felt stuck, overwhelmed, or like your healing efforts aren’t working, it might be because things are happening out of order. Discover the four phases of healing—Education & Awareness, Regulation, Rewiring, and Resourcing—and learn how following this sequence can create lasting change.

Key Takeaways:

1. Healing happens in phases—trying to skip ahead can make things harder.
2. Build a strong foundation of regulation before diving into deeper healing work.
3. Healing is cyclical—each time you revisit the phases, you’ll find more resilience and ease.

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.

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