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Regulate & Rewire: An Anxiety & Depression Podcast
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.regulatedliving.com
Episodes
162 episodes
A Guided Wind-Down Practice for Sleep
Today’s episode is a guided practice designed to help your nervous system settle and prepare for quality sleep. We’ll start by moving through a short discharging sequence to process any lingering stress from the day, then move into some gentle ...
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Sleep Anxiety: What To Actually Do About It (Part 2)
In Part 2 of this sleep anxiety series, Amanda gets practical. She breaks down exactly what to do when you can't fall asleep, what to do when you wake up in the middle of the night, and offers a full toolkit of cognitive, environmental, and som...
Sleep Anxiety: Why Your Nervous System Won't Let You Sleep (Part 1)
Sleep anxiety is one of the most common experiences for people living with chronic stress, anxiety, and dysregulation. In Part 1 of this three-part series, Amanda breaks down why the nervous system is at the center of sleep disruption, the diff...
Understanding Self-Harm from a Nervous System Perspective
Understanding self-harm through a nervous system lens changes everything — and in this episode, Amanda breaks down what's actually happening in the brain and body when this behavior shows up, why it works as a short-term regulation strategy eve...
Why Walking Is Actually a Nervous System Practice
Walking for mental health goes deeper than most people realize — and in this episode, Amanda breaks down exactly why increasing your daily step count is one of the highest-return nervous system practices you're probably underutilizing. From bil...
Listener Q&A — Your Questions from the Stress Management Series
In this listener response episode, Amanda answers three thoughtful follow-up questions from the five-part stress management series. She digs deepest into a question about reorienting to a baseline mindset stressor — using the trigger vs overwhe...
From Knowing Different to Living Different (Part 5)
In the final episode of this stress management series, Amanda steps back from frameworks and talks about the gap between understanding what needs to change and actually changing it. She revisits the nervous system ladder as a way to help listen...
Editing Your Stress Bucket (Part 4)
In part four of this stress series, Amanda moves from filtering into action — introducing the 3 D's framework for actually editing your stress bucket. She opens by distinguishing between poking holes (reactive regulation) and real editing, then...
Filter Your Stress Bucket: How to Know What Actually Belongs (Part 3)
In part three of this stress series, Amanda introduces the important step that comes before editing your stress bucket — filtering it. She shares two practical filters to help you get clear on what actually belongs in your life: the rubber vs g...
Assess Your Stressors & Supporters (Part 2)
In part two of this stress series, Amanda walks you through a practical, honest assessment of your stress by examining both sides of the see-saw—your stressors and your supporters. She breaks stressors into baseline (chronic) and daily (variabl...
Understanding Stress (Part 1)
In this episode, Amanda introduces a new four-part series on stress by reframing what stress actually is, and why stress itself isn't really the problem. She explains how stress is a natural, necessary nervous system response, but becomes harmf...
Does This Give More Than It Takes?
Amanda shares the nervous system framework behind a real family decision — getting a puppy with three kids under five — and why saying yes to something stressful can still be the regulated choice.Using the seesaw model (stress bucket on ...
"You'd Never Know": A Song About What Depression Actually Looks Like
In this episode, I'm breaking down the song "You'd Never Know" by Blu Eyes—a devastatingly honest look at what depression actually feels like from the inside, and why it so often goes unseen from the outside.We talk about what dorsal vag...
"Dear Anxiety": What This Song Gets Right About Healing
In this episode, I'm breaking down the song "Dear Anxiety" by Blu Eyes—and why it might be the most accurate description of anxiety and nervous system regulation I've ever heard set to music.We explore why anxiety isn't a disorder or a m...
Why You Keep Over-Explaining Yourself (And How to Stop)
Do you ever finish a conversation and realize you’ve just given a twenty-minute dissertation to justify a simple "no" or a basic need? In this episode, we’re peeling back the layers on chronic over-explaining. It turns out, this isn't just a qu...
Look for the Helpers
When you witness suffering at scale, your capacity to care can feel like it’s running on empty. In this episode, we’re diving into the biological reality of compassion fatigue and the potent "antidote" found in moral elevation. We discuss why "...
Regulated Activism
When the world feels like it's falling apart, how do we stay connected to ourselves while still showing up for what matters? In this episode, we're talking about collective trauma, what it actually means to be "regulated" (hint: it doesn't mean...
Regulating In A World On Fire (Repost)
New intro, repeat episode of one I published almost exactly a year ago. While the examples I offer are a year old, the suggestions offered apply just as much to some of the chaos we're all experiencing this week as well. Hit play on this episod...
Why 'New Year, New You' Backfires (Nervous System Edition)
Why does “New Year, New You” feel so motivating… and then fall apart just weeks later? In this episode, we explore why New Year’s resolutions often backfire—not because you lack discipline or willpower, but because they ask your nervous system ...
What I'm NOT Taking Into the New Year
In Part 2 of our New Year mini-series, we’re moving beyond the "New Year, New You" hype to have a more honest conversation about what it actually looks like to let go. Following Amanda's annual NYE Circle event, she's sharing the raw, real list...
Completing the Year (A Somatic Closure Practice)
The calendar says the year is over, but has your nervous system caught up? In Part 1 of our New Year’s Mini Series, we’re moving away from high-pressure goal setting and "new year, new you" rhetoric. Instead, we are creating a "pocket of space"...
My Dumpster Fire Day & An Invite to My NYE Circle
Sign up for the NYE Circle – Sunday, December 28th at 8 PM ET - CLICK HEREIn this episode I yap about my dumpster fire da...
How to Manage Seasonal Depression
In this episode (a repeat conversation from 2023), Amanda dives into a common struggle during the winter months: Seasonal Affective Disorder (SAD), or seasonal depression. She shares listener struggles, the science behind how light impac...
Regulation or Avoidance? How to Tell the Difference
We all bump into the blurry line between regulating and avoiding. In this episode, Amanda unpacks the difference between soothing your nervous system and emotionally bypassing—using a real client story to show how even “healthy” t...
Your Invitation to Regulated Living
This week, I’m pulling back the curtain on the Regulated Living Membership—because doors are officially open.If you've been stuck in survival mode, if therapy and mindset work helped you understand the why but didn’t give you a way forw...