Explore every episode of the podcast Regulate & Rewire: An Anxiety & Depression Podcast
Dive into the complete episode list for Regulate & Rewire: An Anxiety & Depression Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Title
Pub. Date
Duration
Why You Drop Self-Care When Life Gets Good
11 Nov 2025
00:24:59
Today's conversation is for the Type A, high achieving, often overwhelmed and anxious nervous system folk. Amanda talk about the pattern we often see where we stop our self-care habits when we feel good, but stopping them often puts us back into a spiral of anxiety and the story of, "why do I do this? I'm just not disciplined or motivated enough, etc..." But what if that’s not the problem at all?
In this episode, we reframe what it means to “stay consistent,” explore why many of us use overwhelm as our barometer, and talk about how true discipline might actually look like doing less, not more.
3 Takeaways:
1. Maybe you're not falling back into "bad habits" - you're overcommitting until self-care becomes impossible. When life gets good, we reflexively add more to our plates instead of maintaining what's working. The problem isn't lack of discipline; it's trying to fit 60 hours of life into 24 hours of human capacity.
2. Not all regulation tools are meant to be forever - and that's okay. Healing requires adjusting your “protocol.” Just like you don't need an ankle brace after your sprain heals, some nervous system supports are temporary medicine for acute times. The key is knowing which practices are your anchors (the ones you need even when you're well) versus which ones can naturally fade as you heal.
3. Redefine discipline: Maybe it's not the choice to do more, it's the courage to do less. True discipline means saying no to opportunities even though you could squeeze them in, maintaining white space in your calendar even though it makes you anxious, and remembering that feeling good isn't permission to overwhelm yourself again. Ask yourself: "At what cost?" before saying yes.
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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)
Today’s going to be a little bit different, instead of our normal educational chat this is going to be a guided experiential episode that you can come to when you’re feeling activated to find some support in getting more regulated through various somatic exercises. If you’re listening in the car or while doing something else, come back to this episode then you can be more fully present with the guided exercises. Hit play to join me for this guided regulation practice!
—
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)
The Link Between Anxiety, Depression & Chronic Illness
19 Aug 2025
00:36:34
Have you ever felt like you're chasing symptoms across your body—from anxiety and depression to gut issues, chronic fatigue, or autoimmune flares? In this episode, we discuss the direct biological link between your mental and physical health. We explore how a dysregulated nervous system can be a root cause of both chronic anxiety and chronic illness, and why healing requires a whole-person approach that looks beyond siloed symptoms to support the entire system.
In this episode, you’ll learn:
How chronic anxiety and stress can directly lead to physical issues like gut problems, hormone imbalance, and low immunity.
The common root causes—like past trauma and gut health—that can trigger both mental and physical symptoms at the same time.
Why mindset work alone often isn’t enough to heal symptoms that have a physical root cause.
A whole-person approach to healing that addresses your body and mind as one interconnected system.
3 Takeaways:
Your mental and physical health are deeply intertwined. Nervous system dysregulation can trigger physical illness—and physical illness can reinforce dysregulation.
Healing one area supports healing in others. When you do nervous system regulation work, you're supporting immune function, reducing inflammation, and creating optimal conditions for physical healing.
A "both/and" approach works best. The most effective healing combines nervous system support with appropriate medical care, emotional healing with physical treatment, and symptom management with addressing root causes.
—
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)
What Is Your Partner's Default Survival Response? (& Why It Matters)
17 Oct 2023
00:35:49
Last week we talked about default survival responses and I invited you to see if you could identify yours – if you haven’t listened to that episode yet I recommend starting there because today’s conversation is a natural extension of that chat where I’ll expand on reasons why it might be helpful to identify your partner’s default way of responding when their sense of self or safety feels at all threatened and how even if they never consciously acknowledge their default survival response how your awareness of it might help you better navigate that relationship. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
What Is Your Default Survival Response? (& Why It Matters)
10 Oct 2023
00:29:56
When you're in an argument or when something doesn't go according to plan - do you face it head on? Avoid conflict? Say sorry when it wasn't your fault? Shut down? We all have a default way of responding when our sense of self or safety is threatened, and that default response looks different for each of us based on biology, our past lived experiences, and the perceived intensity of the threat. In this episode I unpack identifying what your default survival mode ore response is and why that matters.
Next week's conversation will be a natural extension from today's conversation and we'll talk about how it might be helpful to also identify the default survival responses of a partner, friends, or parent as well. Hit play to lean more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
How to Decrease Load & Increase Capacity - Parenting Edition
03 Oct 2023
00:30:34
It can feel important and go undone if your capacity isn’t there. For me right now sitting on the porch with my kid is more important than a lot of the house projects I’d like to get done. And getting to bed by 9:30pm is more important to me than any shows I want to watch or DM’s I want to get caught up on. Ask yourself, what takes care of me so that I can better take care of my kids? Choose that.
If you’re a parent to young kids, the most important thing you can do is model for them the way you want their life to FEEL. If you don’t want you daughters or sons to endlessly self sacrifice and run themselves into the ground, stop modeling that. Start prioritizing the basics you prioritize for them, bedtime and breakfast. Want to create capacity that changes your life - go to be by 10pm, eat a quality high protein breakfast, and stay off your phone from 9pm - 9am. Don’t think it’s that simply? Try me and report back in 2 weeks.
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Have you ever felt like being a parent is simultaneously the best and hardest thing you'd ever done? In my opinion, it is both of those things. Today's conversation is guided by some incredible and vulnerable parents who submitted questions to my AMA form that I want to provide some support for today. We chat through navigating anxiety & depression, activation and shut down, as parents. I'll offer a simple way to audit your "load" as a means to increasing your capacity (something I'll also expand on in next week's conversation). Hit play for some tangible ways to move through parenting differently to decrease overstimulation and increase your capacity to show up the way you'd like to!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
🗝️ In this special episode, I'm diving into questions submitted by our amazing listeners. I'll be sharing insights and offering thoughts on a variety of topics that you've been curious about. This format is something I'd love to do more of in the future, so keep those questions coming! Drop your questions or struggles in the form link below for future AMA episodes.
🔍 In this episode, I covered three key questions:
Question #1: How to communicate with our family/friends when something they say is triggering
Question #2: How to encourage a loved one who's struggling to take the first steps to heal & take care of themselves
Question #3: What to do when someone else's low energy/low mood is constantly pulling you down
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
If you’ve been trying to heal your health anxiety & haven’t been able to, it might be because you’re missing one of the 4 evidence-based approaches I discuss in today's episode. My hope is that this 2 part mini series on health anxiety gives you a really clear roadmap as to some possible next steps on your journey to overcoming health anxiety. We'll discuss the brains built in negativity bias and why some people can calmly float through health issues and other cannot before discussing the 4 different approaches. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
In this 2-episode mini series on health anxiety we'll discuss what it is and how to overcome it using an evidence based 4-pronged approach. Join me today to learn more about the anxiety response in your brain and body, how this applies to health anxiety, and an exercise to explore your unique experience of health anxiety symptoms, thoughts, and behaviors. Gaining understanding of the basic physiology of anxiety and how you uniquely experience it in a health related ways lays a foundation for working with your mind-body system instead of constantly feeling against it.
Health related anxiety has been steadily on the rise since 2020. It's a topic that’s been requested by many of you for me to cover on this podcast and a recent survey indicated that 1 out of 3 individuals experience heightened anxiety over their health status. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
The minute we are born we start to lay down patterns of protection and connection. Join me for a reflective conversation on the piece of your healing that might be impacted by early patterns of protection and how vital laying down new patterns of connection are to your healing. I offer some suggestions in this episodes takeaways on how you might be able to do just that. Hit play to learn more!
Join the next ATTUNEMENT CLASS (now called "Release Class") mentioned in the podcast, use the code "RELEASE " for $10 off your first class
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Have you felt like you've been checking a lot of the boxes but still don't feel like you're making much progress in your healing? Today's conversation discusses the difference between in-the-moment nervous system regulation tools vs having a more regulated nervous system overall. The reality is, there’s no amount of healthy living, reactive regulation, or vagal toning exercises that can take the place of setting boundaries in toxic relationships, putting people in your life who cherish you, or trauma processing work. Additionally, here's no amount of talking or healing work that can create nervous system regulation when you're getting 5 hours of sleep a night, nutriently depleted, under or over exercising, and so on. It all plays a role. Join me in this conversations where I talk about various psychological, relational, envirnomental, physiological, and so on factors that contribute to cultivating a regulated nervous system. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Today you get another more candid conversation where I share with you some fundamental pieces that need to be in place on your healing journey. You will never be able to talk therapy, vagal tone, or meditate your way to healing anxiety or depression if you're sleeping 5 hours a night, eating crappy food, sitting too much, or hanging out with toxic people. Certain people who benefitted from the unhealed version of you will be frustrated by your efforts to heal, heal anyways. True healing takes a whole human, whole life approach; nothing changes if nothing changes. The sobering reality is that healing feels hard because it is and we often can't do it alone. Join me for an exploratory conversation where I lay out out some uncomfortable things, call you into action, and give you the pep talk your healing might need. I share ways I'd love to support you, as well as the 3 things to start with if you're trying to heal on your own right now. Hit play to hear more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Bringing It All Together - Nervous System Understanding in Real Life
12 Aug 2025
00:33:19
To wrap up our series on nervous system states, we move from theory to real life. This special episode features a powerful voice message from a listener named Brit, who shares a personal story of navigating a stressful travel day with her family. Her experience perfectly illustrates what it looks like when nervous system concepts become a lived reality. If you've ever wondered how this work actually unfolds over time, this episode offers a hopeful and practical look at the messy, imperfect, and beautiful journey of healing.
In this episode, you’ll learn:
Why nervous system healing is a gradual, layered process that takes time to integrate.
What it looks like to move from intellectually understanding the tools to intuitively applying them in a stressful moment.
How regulating your own nervous system positively impacts your family and relationships.
Why the goal isn't to eliminate stress or never get activated, but to build flexibility and choice in how you respond.
Key insights from the entire series to support you on your ongoing journey.
3 Takeaways:
Trust your own experience & be patient with the timeline.
Start where you are & remember that setbacks are part of the process.
The goal is flexibility and choice, not elimination of difficult experiences.
—
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)
The same way a professional athlete creates a game plan for specific scenarios they may find themself in during their next match – you too can create a game plan to guide your towards regulation when you find yourself dysregulated in states of activation or shut down, anxiety or depression. In today’s episode I walk you through creating a “Regulation Game Plan” which creates a map for how you can best move from states of dysregulation to regulation giving you quick access to the reactive tools that work the best for you in the moments you need them most. It brings together your awareness of how you experience states of dysregulation with the specific tools that are the most helpful for you when you find yourself in those moments. It is just one of the many ways that we support our clients in creating personalized and strategic tools for regulating and healing.
Below you’ll find a link to the worksheets I referenced in this episode. As always I’d love to support you in this work inside RISE, my mental health membership and nervous system healing space. Hit play to learn more!
CLICK HERE to download the "Regulation Game Plan" worksheets
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Ask Amanda [Parenting Self Care, EMDR, Tangible Depression Tools]
01 Aug 2023
00:39:41
CLICK HERE to submit a question for me to answer on our next "Ask Amanda" episode.
Today I answered 3 questions from listeners just like you! We talked about how to build in self care as a parent, EMDR vs our 1:1 coaching, and a desire for advice and tangible tools for depression. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
ADHD is one of the most common overlapping diagnosis for people who struggle with anxiety or depression. Today I take you on a little trip down my personal exploration of whether my symptoms that were diagnosed as ADHD were actually ADHD or rather a natural result of the unsustainable life I was living at the time. I also invite you to muse about some of the same things if it applies to you. Hit play to hear the conclusion I came to for myself and to hear more details about my story.
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Join me for a less polished episode where I pull back the curtain a bit on this whole podcast thing and give you a peak into the juggling act that is my life as a business owner, mom, and podcast host. I also share my desire for you to play an active role in this podcast, here's the two links I mention:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
This is part 3 of a 3 episode mini series about depression.
It's not enough to understand WHY you're struggling with depression, you also need to have tangible tools to regulate your nervous system and heal. In this episode we will build on the education and exploration from part 1 & 2 of this mini series. You'll learn that the secret to regulating your nervous system is to first meet it where it's at and then layer on various regulation tools to walk it towards feeling more connected and mobilized. I also introduce you to a number of specific regulation tools for you to start using today! Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
This is part 2 of a 3 episode mini series about depression.
Welcome to Part 2 of my 3-episode depression series. Today's conversations first discusses dissociation, what it is and why it happens. I then invite you into exploring how you uniquely experience this shut down state. Mapping this nervous system state involves exploring the different sesnation, emotions, thoughts, and behviors that you experience there. The more familiar you become with why and how you uniquely experience depression, the clearer the path becomes to regulation and healing. Hit play to learn more!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
This is part 1 of a 3 episode mini series about depression.
I mismanaged my depression for SO LONG because I didn’t understand it. I floundered in my healing because I was told things, by doctors and psychiatrists no less, “that this is just the way I am and would just have to manage it my whole life” or “depression was a chemical imbalance” and the only fix was a pill. Because I didn’t really understand what depression was and where it was rooted, I didn’t have any kind of clear roadmap towards healing. My goal today is to offer you education, an alternative lens, and a roadmap that made all the difference for me. In this episode we look at the difference between understanding depression through the chemical imbalance theory vs the polyvagal theory and the difference that can make. I want to help you understand depression in a new way that puts hope back into your healing. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *sources cited in the show notes*
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
What is Exercise-Induced Anxiety and How to Stop it
20 Jun 2023
00:30:09
Episode 18
We've all head that "exercise is good for anxiety" but what if that's generic advice doesn't fit your experience. What if that spin class gives you panic attack? Or just half a mile into your run your start to experience high anxiety? What if it seems like anxiety is making your symptoms worse? You're not alone. Join me in today's conversation around exercise induced anxiety, why it happens, and what you can do about it. Today's conversation combines my almost 15 years of experience in the fitness space with what I do now as an anxiety & depression coach in a real and informative way. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
My only tiktok to ever go mega viral to get millions of views was one about "7 signs you're stuck in survival mode." Survival mode seems to be the new default and there's reasons why. Join me for a conversation where I'll cover what survival mode is, why we get stuck in it, and 4 main components to shifting out of survival mode as part of healing anxiety & depression. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
The line that summarizes my birth story the most is, “I’m in awe of all the things that go right amongst all the things that go wrong.” Just about everything went wrong. From the outside looking in this was textbook birth trauma and yet I feel like I've walked away untraumatized. I believe this is because of three very specific things that I discuss with you in this episode. My hope is that by sharing this story and the things that created resilience I might help you walk through the things that go wrong in your life with a little bit more ease. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Understanding Regulation – Why We Need This As Our Default State (Part 5)
05 Aug 2025
00:22:59
In this episode of our series on nervous system states, we explore the ultimate goal: more regulation. Amanda breaks down the physiology and psychology of this "green zone" state and provides a rich toolkit for moving to make it your new normal as she compassionately discusses understanding what regulation truly is, why your system might resist it, and how to proactively create more moments of it.
*This episode serves as Part 5 in our "Different States Series"
In this episode, you’ll learn:
What regulation feels like in your body and how it improves your overall health.
Why your nervous system might resist feeling calm, and how to gently work with that fear.
A toolkit of simple, proactive practices to help you cultivate more safety and ease in your daily life.
Why the true goal isn’t constant calm, but the flexibility to return to your regulated "home base" after stress.
3 Takeaways:
Regulation is a state of internal safety, not just the absence of stress. It’s about presence, flexibility, and connection—not perfection or perpetual calm.
You may have to learn how to stay in regulation. Especially if calm feels unfamiliar, savoring these moments is a skill you can practice. Regulation is a practice, not a destination.
You don’t heal just by surviving less—you heal by living more. Regulation allows space for the joy, rest, creativity, intimacy, and meaning that make life rich.
—
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)
This episode provides you with much more than just a scientific understanding of your vagus nerve or a list of “vagus nerve hacks.” The vagus nerve is your mind-body superhighway, sending nonstop information from your body to brain and brain to body and is the star of the show in optimizing mental and physical health. In this conversation I help you build an understanding of, and relationship with it, as part of your entire nervous system in a way that feels tangible and applicable to your healing journey. There is no one size fits all blueprint to improving vagal tone or healing things like anxiety, depression, chronic illness, and so on. But there are a number of research-supported practices that can heal in measurable and tangible ways. There are powerful ways to work with your physiology to shift and heal your psychology. I’ll share many of those with you here. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Today let's talk about some things I do to (A) keep myself more regulated when my kid is not and (B) some ways I’m supporting him in learning to listen to his body, understand emotions, and ultimately add regulation skills to his own toolbox that he can utilize for the rest of his life. Whether you’re a teacher, caretaker, parent or ever plan to be, a lot of what I’m going to talk about today may still be really helpful for you. Many of these same concepts applied when I was learning to reparent myself to become a more self-regulated adult in ways I didn’t learn to be in my own childhood. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
—
Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Today’s going to be a little bit different, instead of our normal educational chat this is going to be a guided experiential episode that you can come to when you’re feeling activated to find some support in getting more regulated through various somatic exercises. If you’re listening in the car or while doing something else, hit pause and come back to this episode then you can be more fully present with the guided exercises. Hit play to join me for this guided regulation practice!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
This is another nerdy dive into better understanding the nervous system by introducing you to the 6 primary nervous system states according to the polyvagal theory. By now you’re likely familiar with the 3 states of: regulation, activation, and shut down – aka green, yellow, red zone. In today's chat we'll review those and I'll introduce you to the 3 "mixed states" of play, stillness, and freeze. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
How to Prep Your Nervous System for a Triggering Life Event
02 May 2023
00:33:00
Episode 11
This conversation takes a bit of a personal turn as I share with you the 3 ways I'm preparing myself and my nervous system for the birth of my son. Even if you won't ever find yourself in a similar situation what I share in this conversation will give you a framework for how you can also prepare yourself for any big or potentially triggering event in your own life. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
No one chooses to be triggered, it's just something that happens as a result of how our systems are hardwired for protection. This episode is NOT the secret to never being triggered again, you're note a robot, instead it'll provide a powerful reframe around what it means to be triggered and some tangible tools to help you recover and reset your nervous system when you have been. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Do you constantly feel like you need to prove your worth? Do you feel overwhelmed by an endless to-do list and guilty for not doing enough? “Productivity based self worth” is a belief that your worth is directly tied to your productivity - it's something I've struggled with most my life. In today's chat we dive into productivity-based self-worth, how it impacts your mental health, and how to begin to untangle from this. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
How to Build Nervous System Regulation Into Your Daily Life
11 Apr 2023
00:34:47
Episode 8
Do you bulldoze through day after day without checking in on how you're feeling or what you need? Do you often feel like you don't have time for self care or regulation practices? Join me for today's conversation on how to build in small "regulation reps" in throughout your day. Tiny practices done on a consistent basis can make a big difference in your overall nervous system state. When you make a priority out of regulating your nervous system you live differently, but none of the suggestions I'll make in today episode will take more than 1-2 minutes. It's not about doing more, its about doing some things differently. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
One of the most common things I get asked about is overthinking. Your brain’s incessant need to predict every possible situation, plan for the absolute worst case scenario, try to control every tiny variable of a situation, and so on is rooted not in the mind, but in the body. It is fueled by nervous system dysregulation. Overthinking is also one of the most common things we associate with anxiety and even depression. In this episode we will talk about how and why you overthink and what you can do to calm down or quiet those spiraling thoughts. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Episode 6: Part 1 of a 3 episode mini series about anxiety.
It's not enough to understand WHY you're struggling with anxiety, you also need to have tangible tools to regulate your nervous system and heal. In this episode we will build on the education and exploration from part 1 & 2 of this mini series. You'll learn that the secret sauce to regulating your nervous system is to first meet it where it's at and then layer on various regulation tools to walk it towards feeling more calm and grounded. I also introduce you toa number of specific regulation tools for you to start using today! Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Understanding Shut Down— Depression and Your Body’s Protective Disconnection (Part 4)
29 Jul 2025
00:33:42
Shut down is your nervous system's most protective response. If you've ever felt heavy, numb, and completely disconnected from life—like you're moving through a thick fog with no energy or motivation—you've likely experienced a nervous system state called "shutdown." This episode offers a deeply compassionate guide to understanding this protective state and provides a roadmap of gentle, micro-steps to help you slowly and safely reconnect with yourself and the world.
*This episode serves as Part 4 in our "Different States Series"
In this episode, you’ll learn:
Why shutdown happens, from chronic burnout and overwhelm to unresolved grief and past trauma.
How to understand shutdown from a "parts work" perspective, seeing it as a protector trying to keep you from feeling more pain.
A toolkit of gentle, sensory-based practices to slowly reawaken your system without causing more stress.
Why patience is one of the most crucial tools when working with this state.
3 Takeaways:
Shutdown is protection, not pathology.
Gentle presence is more powerful than forced productivity. In shutdown, your system needs safety and patience, not more pressure.
Address the overwhelm, not just the symptoms. If shutdown is a pattern, it's often telling you something important about your life circumstances, past experiences, or internal dynamics.
Tools/Resources for shut down:
Gentle Sensation & Warmth: Hold a warm mug of tea or a heating pad, wrap yourself in a soft blanket, feel the texture of a piece of fabric, feel your feet on the floor.
Gentle Breath & Sound: Make soft humming sounds or quiet "ahh" or "ohh" sounds that you can feel vibrating in your chest, listen to slow and comforting music or nature sounds.
Orienting & Vision Resets: Slowly look around the room, gently turn your head from side to side, let your gaze soften and rest on something neutral or comforting.
Micro-Movement: Wiggle your fingers and toes, gently roll your shoulders or circle your wrists, sway slowly while seated, stand near a window for a moment.
Symbolic or Actual Connection: Text a safe person (no conversation needed), pet an animal or tend to a plant, look at a photo of someone you love, watch a familiar and comforting show.
Voice & Self-Talk: Whisper comforting phrases to yourself like, "I'm right here," or "It's okay to rest," or "You matter to me."
Parts Work: Get curious about the part of you that has gone offline. Offer it compassion and reassurance without pressure, saying things like, "Thank you for protecting me from pain. Right now, it's safe to feel just a little bit."
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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)
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Episode 5: Part 2 of a 3 episode mini series about anxiety.
Today's conversations is all about awareness, stepping into a place of curiosity and exploration around your anxiety. The more familiar you become with why and how you uniquely experience anxiety, the clearer the path becomes to regulation and healing. In this conversation I'll help you reflect on what past lived experience and current life circumstances might be contributing to your anxiety symptoms. We'll also discuss how to "map" your nervous system. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
Want a worksheet to support you in mapping out your yellow zone? CLICK HERE
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Episode 4: Part 1 of a 3 episode mini series about anxiety.
I mismanaged my anxiety for SO LONG because I didn’t understand it. Understanding anxiety through a nervous system lens was the turning point in my healing journey where I went from feeling a lot of inadequacy, shame, and lack of control – to a softer place of self-compassion, personal responsibility and hope in healing. I want to help you understand anxiety in a new way that gives you those things too and helps you create a more strategic path towards healing. Hit play to learn more!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Have you ever been in a situation where you logically knew you were ok but you didn't feel ok? And no matter how many times you told yourself you were fine or to calm down it didnt seem to help? This is because your nervous system speaks a somatic FELT language, not a verbal one. You will never be able to outthink your anxiety or depression. In this episode I take a deep dive into what that actually means and introduce you to some tangible tools that can communicate safety to your nervous system in a way it understands. Hit play to learn more!
*Want me to talk about something specific on the podcast? Let me know HERE.
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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
*Want me to talk about something specific on the podcast? Let me know HERE.
—
Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.
Welcome to Regulate & Rewire.I'm your host, Amanda Armstrong & if you are someone who struggles with anxiety or depression, whether this struggle is new to you or decades old. Then this is the show for you.
Regulate and Rewire is an anxiety & depression podcast where I’ll be sharing all the tangible and research supported tools for healing that I wish I would have known earlier in my healing journey.
Maybe you’ve tried talk therapy or medication, and still, you feel like something is missing – I know I did.
You’re tired of endlessly talking about your struggles and crave tangible tools to help you shift out of survival mode. You want to learn not only WHY you’re struggling, but exactly what it looks like to heal – and I assure you, you can heal and you’ve come to the right place to learn how through nervous system regulation, parts work, and lifestyle design.
This show will deconstruct what it is that helps people heal through a trauma-informed & neuroscience, mind-body lens.
This show will not only give you hope & inspiration but real life tools & strategies and you’ll learn the science that validates your struggle. With each episode new pieces of this puzzle will fall into place, you will feel seen, heard, and supported – you will come to realize that you are not broken, that all of your symptoms, all of YOU, make sense through this nervous system lens based on your past lived experiences, your current life circumstances, and the coping skills and resourcing you do or don’t yet have. You can heal, things absolutely get better, and this show is going to help you understand that in very real ways.
And I want to hear from you! I want to know what you’re struggling with? What questions you have? What you want to hear more about. And if you have a friend who you think would benefit from these types of conversations too, from tangible, research supported tools to put them back in the driver seat of their mind, body and life – please let them know about this show.
Each episode will end with 3 tangible takeaways so you can start applying what you learn to your healing journey today.
Disclaimer: The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.
Regulate and Rewire: An Anxiety & Depression Podcast - Trailer
08 Feb 2023
00:02:50
If you’re someone who struggles with anxiety or depression, whether this struggle is new to you or decades old. Then this is the show for you.
Regulate and Rewire is an anxiety & depression podcast where I’ll be sharing all the tangible and research supported tools for healing that I wish I would have known earlier in my healing journey.
Be sure to subscribe on apple podcasts and spotify. I’m so happy you’re here and I can’t wait to join you on this journey to regulate your nervous system, rewire your mind, and reclaim your life. from anxiety & depression.
Understanding Freeze— The “Wired-But-Tired” State (Part 3)
22 Jul 2025
00:36:09
"Freeze" is arguably the most confusing, nuanced, and self-blame-inducing state for people to understand. We often mistake it for laziness, depression, or some character flaw — it’s not. It's a protective state that your nervous system creates when it's had too much for too long and doesn't know what to do next. This episode takes a compassionate deep dive into this common but misunderstood experience. We untangle what's happening when your body's gas and brake pedals are pressed at the same time and offer gentle, practical ways to find movement again when you feel trapped.
*This episode serves as Part 3 in our "Different States Series"
In this episode, you’ll learn:
The key differences between freeze, activation (anxiety), and shutdown (depression).
Why you get stuck in freeze, from current overwhelm to past experiences of powerlessness.
How conflicting internal "parts" can create the gridlock that keeps you feeling paralyzed.
A toolkit of "micro-mobilization" strategies designed to gently thaw the freeze response without causing more stress.
Why gentleness, not force, is the most effective approach to healing a stuck system.
3 Takeaways:
Freeze is protection, not procrastination.
Start micro, stay gentle.
The deeper work: Address the internal conflict, not just the symptoms.
Categories of Tools for Freeze mentioned in this episode:
Small-Movement: Sway gently side-to-side, rock back and forth, walk slowly barefoot, gently shake out your hands, stand up and stretch.
Gentle Breath & Sound: Notice your natural breath with slightly longer exhales (don't force deep breathing), make soft humming sounds or audible sighs, listen to rhythmic, lo-fi music. Whisper comforting phrases to yourself like "I'm here," or "I'm safe," or "It's okay to move slowly."
Orienting & Vision Resets: Slowly scan the room and name 5 neutral things, gently turn your head from side to side, let your eyes rest on something calm like a plant or a photo.
Sensory Grounding & Pressure: Wrap yourself in a blanket, place your hands on your chest and belly, press your feet into the floor, head containment practice, sip some water, feel a soft texture, put on socks.
Gentle Action & Connection (1% or Micro): Put one cup in the sink, text one person back, sit outside for three minutes, pet an animal. Remember: small = safe = enough.
Parts Work: Get curious about which parts are in conflict (e.g., the part that's exhausted vs. the part that's scared of being lazy). Acknowledge both parts and offer them compassion, reassuring them that it's safe to move slowly now.
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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)
Understanding Activation– Anxiety & Your Fight/Flight Response (Part 2)
15 Jul 2025
00:37:29
In this episode we explore the activated nervous system state—better known as fight-or-flight. If you’ve ever felt anxious, tightly wound, or like your body just can’t stop, this one’s for you. We explore why your system gets stuck in this high-alert state and, most importantly, provide a practical toolkit to help you work with your nervous system, not against it. Learn why "just calm down" doesn't work and what to do instead to find real regulation.
*This episode serves as Part 2 in our "Different States Series"
In this episode, you’ll learn:
What activation actually is and how it shows up in the body
The difference between fight and flight energy
Why your system gets stuck in this state
What anxiety is trying to tell you through a parts work lens
The most effective in-the-moment tools to help discharge activation
What doesn’t work (and why forcing calm can backfire)
The deeper work required to shift out of chronic activation for good
3 Takeaways:
Your anxiety isn’t random. It’s your body saying: “Something doesn’t feel safe.” Instead of asking "How do I stop this?" ask "What is my body trying to tell me?"
Different states need different support. An activated body needs to move and discharge energy. Trying to force stillness often backfires. The goal isn't to just calm down; it's to help your body complete the stress response.
Reactive tools are scaffolding for deeper work. In-the-moment tools are crucial for managing activation, but the long-term goal is to create a life your nervous system doesn't feel the need to constantly escape from by addressing the root causes.
Categories of Tools for Activation mentioned in this episode:
Movement – march in place, shake out your limbs, push against a wall, stomp, dance, go for a walk
Breath (but not deep breathing) – try a physiological sigh (two inhales, one slow exhale), or blow air like you're cooling soup
Vision resets – slowly scan your environment, do lateral eye movements, shift focus from near to far
Sensory grounding – cold water, textured objects, strong scents like peppermint or citrus
Voice and sound – humming, shushing, singing, or whispering soothing phrases like “I’m okay, I’m not in danger, I’m safe enough right now.”
Parts Work: bring in the parts work perspective
The goal of these tools isn't to shut down the activation—it is to help complete it. They use up the energy your body has mobilized. And they begin to signal: “We’re okay now.”
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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)
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Why Different Tools Work for Different Nervous System States (Part 1)
08 Jul 2025
00:33:59
Ever wonder why a breathing exercise that works for your friend makes your own anxiety worse? The problem isn't you - it's that we've been treating nervous system regulation like it's one-size-fits-all. Your nervous system has different states (activation, freeze, shutdown, and regulation), and each one needs different kinds of support. In this episode, we explore why tailored approaches work better and set the foundation for understanding your nervous system's unique needs.
This episode serves as Part 1 in our "Different States Series"
In this episode, you'll learn:
Why the same regulation tool can help in one nervous system state but backfire in another
The four main nervous system states and what makes each one physiologically and psychologically unique
The difference between reactive regulation (shifting out of a state) and reactive resourcing (supporting yourself within a state)
Why these tools are temporary scaffolding while you do the deeper healing work
How to start developing flexibility and agency in navigating between different states
3 Takeaways:
Your nervous system has different states that need different tools.
You have two choices when dysregulated: stay with it (resourcing) or shift out of it (regulation).
These tools are temporary scaffolding, not permanent solutions. The real goal isn't to need these techniques every day forever. It's to do the deeper work of healing what's causing the chronic dysregulation while using these tools as support along the way.
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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)
Uphill Healing: Why Everything Feels Harder (and How to Make It Easier)
01 Jul 2025
00:22:46
Using a personal story about a difficult uphill walk versus an easy downhill one, this episode offers a powerful and validating analogy for the healing journey. Amanda explores why life and healing can feel so hard when you're dealing with anxiety or depression, diving into the real physiological and biological reasons your body is working overtime. This episode is a compassionate reminder that your struggle is not a personal failing and that the hard "uphill" work you're doing now is what creates the conditions for life to feel easier later.
In this episode, you’ll learn:
Why a dysregulated nervous system is "physiologically expensive" and makes daily life feel objectively harder.
The reasons the healing process itself—confronting the past, feeling new emotions, and changing habits—also feels uphill at first.
How underlying physiological issues, like hormone imbalances or nutrient deficiencies, can make the healing journey feel even steeper.
Practical strategies for navigating the "uphill" phase of healing without getting discouraged.
What the "downhill" phase of healing looks and feels like, and the hope that it is possible.
3 Takeaways:
Life with anxiety or depression feels uphill because it literally IS harder.
Healing feels uphill because you're investing energy to create new conditions.
The uphill phase is temporary and necessary.
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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)
Your Nervous System and the News: Staying Informed Without Staying Dysregulated
24 Jun 2025
00:30:44
Living in the world right now can feel overwhelming, especially when every news alert seems like another crisis demanding your attention– the news can feel like both a moral obligation and a fast track to burnout. If you find yourself caught between wanting to stay informed and feeling completely dysregulated by constant alarming updates, this episode is for you.
In this episode, you’ll learn:
Why the news is designed to activate your stress response
The difference between staying informed and perpetuating dysregulation
The framework: only consume information proportionate to your ability to take action
Small, meaningful actions that support both nervous system health and social change
3 Takeaways:
News media is designed to dysregulate you.
Match information consumption to your capacity for action.
Caring about the world and protecting your nervous system aren't mutually exclusive.
What it is: A community service platform that connects volunteers with projects from non-profits, faith-based groups, and community organizations. It's very project-oriented, making it easy to find one-time events or short-term needs.
What it is: One of the largest and most popular volunteer search engines. You can filter opportunities by location, cause (e.g., Animals, Arts & Culture, Seniors), and skills you want to use. They also list virtual and remote opportunities.
What it is: While also a major hub for nonprofit jobs and internships, Idealist also has a powerful search function for volunteer opportunities. It's excellent for finding roles that might involve more specific skills or leadership, like serving on a board.
What it is: A global organization that promotes volunteering. Their website has a search function that aggregates opportunities from various partners, allowing you to find projects in your local area.
What it is: While not exclusively for volunteering, Meetup is an excellent tool for community involvement. You can find groups dedicated to local clean-ups, community gardening, social advocacy, or simply connecting with neighbors who share your interests.
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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)
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When school ends and summer begins, many parents expect a break—but what often comes instead is a spike in stress. In this episode, we explore why summer can feel more dysregulating than restful and how to support your nervous system through the transition. Learn how small, intentional shifts can help you move through this season with more calm, connection, and compassion—for yourself and your kids.
In this episode, you’ll learn:
Why the transition into summer can overwhelm your nervous system
How loose rhythms, not rigid routines, support regulation for both you and your kids
What co-regulation looks like in everyday moments (yes, even when it’s chaotic)
Why repair after rupture is more important than getting it “right” all the time
Simple somatic tools to anchor your body in overstimulating moments
3 Takeaways:
Loose Rhythm Regulates: A flexible but predictable rhythm can soothe your nervous system and create calm for your kids.
Regulation Doesn’t Have to Be Quiet: Even brief body-based practices—like shaking, orienting, or a breath reset—can make a real difference.
Repair Builds Safety: You don’t have to be perfect—just willing to come back and reconnect when things go sideways.
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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)
I (Amanda) signed up to chaperone my kindergartener's field trip. Then childcare fell through. Suddenly I'm responsible for my feral 2-year-old AND five other 5-year-olds. My nervous system panicked—heart racing, adrenaline spiking, pure chaos mode. But here's the thing: I wasn't dysregulated. In this episode, I'm using my chaotic morning to show you what nervous system regulation actually looks like in real life (hint: it's not about staying calm).
In this episode, you'll learn:
Why activation and dysregulation are NOT the same thing—and why confusing them keeps you stuck
The real questions that determine if you're regulated: Can you reset? How quickly? How long do you stay stuck?
What to do when life throws you a curveball and your nervous system ramps up
Why building capacity matters more than eliminating stress
3 Takeaways:
Activation is not dysregulation. You can feel stressed, overwhelmed, or burnt out and still be regulated—regulation is about whether you can reset and move through it, not whether you feel it at all.
The real markers of regulation are flexibility and resilience. Ask yourself: How long do I stay activated after the stressor passes? What's my capacity for discomfort or change without spiraling? Can I still access choice when I'm activated?
A regulated nervous system isn't a calm nervous system—it's a flexible one. It can access energy when you need it and release it when you don't. That's a skill you can build.
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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)
Why Safety Can Feel Scary After Trauma (Simplified)
03 Jun 2025
00:22:08
This is a simplified version of the conversation we had last week about how it's common for trauma survivors to feel anxious or scared when they finally experience moments of calm or regulation. This episode explores why this paradoxical response happens and offers gentle ways to help your nervous system learn that regulation doesn't have to mean danger. We dive into the "safety-danger equation" and how to build your capacity for feeling safe, one small moment at a time.
In this episode, you’ll learn:
Why your nervous system might interpret safety as a threat after trauma.
How past experiences can make you feel like you've "lost your ability to protect yourself" when you relax.
Practical strategies to start feeling safer with regulation, even when it’s uncomfortable.
3 Takeaways:
Feeling anxious when calm isn't a sign you're broken; it's a learned protective response from past trauma.
Your nervous system is always balancing "cues of safety" against "cues of danger"—trauma can make safety feel unfamiliar and thus threatening.
You can teach your nervous system that safety is okay by starting with small, anchored moments of regulation and validating your protective instincts.
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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)