Regulate & Rewire: An Anxiety & Depression Podcast

Epizode

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  Reactive Regulation: Your In-The-Moment Nervous System Toolkit (Part 5: B2B Series) 18.08.2026 37min

  In part 5 of our Back to Basics series, we explore reactive regulation, a powerful approach to managing your nervous system in moments of anxiety, overwhelm, or shutdown. Learn how to use your body's natural stress responses to create a personalized toolkit for finding more calm and intentionality amidst life's challenges. 3 Takeaways: Reactive Resourcing: Reactive regulation is like a first-aid kit for your nervous system – a set of tools that provide temporary safety cues to help you bridge...
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  Assessing Your Stress Bucket (Part 4: B2B Series) 11.08.2026 38min

  In part 4 of our Back to Basics series, we explore the "stress bucket" analogy to help you understand why you might be feeling overwhelmed, anxious, or depressed. Learn how to assess your unique stress load and discover personalized pathways to healing. 3 Takeaways: You have a unique stress capacity. When your bucket overflows, symptoms show up. That doesn’t mean you’re failing—it means your body is communicating with you.Identify your stressors. List both baseline and daily stressors. This s...
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  Why We Get Stuck (in Anxiety & Depression): Understanding Nervous System Dysregulation (Part 3: B2B Series) 04.08.2026 30min

  In part 3 of our Back to Basics series, we explore why we get stuck in states of dysregulation and why anxiety and depression persist. Learn how modern living patterns and past experiences shape our nervous system responses, and discover a compassionate approach to understanding your symptoms. 3 Takeaways: Your symptoms make sense. Anxiety and depression are often normal responses to overwhelm. Recognize your patterns without pathologizing them.Biology matters. The way you live—your sleep, st...
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  6 Nervous System States & Their Stories (Part 2: B2B Series) 28.07.2026 38min

  In this second episode of the "Back to Basics" series, we explore the six nervous system states and how understanding them can transform your approach to anxiety and depression healing. 3 Takeaways: Your state determines your story. How you feel physically shapes how you think emotionally. Track your state, not just your thoughts.You experience each state differently. Start noticing your own patterns. When do you feel buzzy and urgent? When do you go flat or withdrawn? That awareness is your ...
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  Get To Know Your Nervous System (Part 1: Back to the Basics Series) 21.07.2026 27min

  In this first episode of the “Back to Basics” series, Amanda dives into the core of what drives anxiety and depression: your nervous system. When you better understand how this mind-body system works you can work with it towards healing. 3 Takeaways: Your symptoms are protective, not personal. Your nervous system isn’t trying to ruin your life. It’s trying to keep you safe. The more fluently you speak its language, the less you’ll feel at war with yourself.Self-compassion is non-negotiable. U...
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  My Favorite Anxiety Equation (+ Personal Update) 14.07.2026 30min

  In this episode Amanda shares her favorite anxiety equation (Anxiety = an overestimation of threat + underestimation of your ability to manage the threat) through a lens of two personal examples. She also shares a little life update and upcoming plans for the next segment on the podcast. Hit play to join her for a candid, unscripted conversation with an ending invitation to write in (on the form linked below) to share what you'd like to hear future episodes on and that if you've found the pod...
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  My Family Song: The Nervous System Lessons I'm Teaching My Kids (and Still Learning Myself) 30.06.2026 21min

  In today's episode, Amanda shares something she's never shared publicly before — a little bedtime song she wrote for her kids that's become a nightly staple. What started as a spontaneous attempt to teach her children the things she wished she'd known earlier has turned into a fun family song teaching the fundamentals of mental and physical health. Amanda share the song with you, invites you to make it your own, and then breaks down each line of the song and what it means not just for the lit...
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  Morning Sunlight & Your Mental Health 23.06.2026 28min

  Morning sunlight might be the most underutilized free regulation tool available to us — and in this episode, Amanda breaks down exactly why getting outside within the first hour of waking is one of the highest-return things you can do for your nervous system. From circadian rhythm and cortisol to serotonin, sleep quality, and mood regulation, the science is clear — and the practice is simpler than you think. 3 Takeaways: Your morning sets the stage for your night. Getting outside for 5–15 min...
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  When Life Gets in the Way of Healing 16.06.2026 30min

  In this episode, Amanda gets candid about what regulated living actually looks like when life gets hard — including the sleep deprivation, the skipped workouts, and the very human experience of teaching what you're currently struggling to practice. She walks through the two things that keep her grounded in chaotic seasons: flexibility and context. She also shares her five domains of healing and the Daily Five as a framework for strategic, adaptable healing that meets you where you actually ar...
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  A Guided Wind-Down Practice for Sleep 09.06.2026 14min

  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 breathwork. This first part of the practice can be done standing beside your bed, sitting on the edge of it, or already lying down — whatever feels right for where you are tonight. There's nothing you need to do to prepare, just be here as you are, hit ...
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  Sleep Anxiety: What To Actually Do About It (Part 2) 02.06.2026 36min

  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 somatic practices that shift the conditions for sleep over time. If Part 1 was the understanding, this is the application. Click here to preorder at $50 off (or learn more about) the Ohm Breathing Lamp. ps. this is *not* an affiliate link, I just genuinely...
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  Sleep Anxiety: Why Your Nervous System Won't Let You Sleep (Part 1) 26.05.2026 29min

  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 difference between not being able to fall asleep and middle-of-the-night wake-ups, and the primary drivers behind nighttime anxiety. This is the understanding episode — Part 2 brings the tools, and Part 3 is a guided wind-down practice. 3 Takeaways: Sleep r...
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  Understanding Self-Harm from a Nervous System Perspective 19.05.2026 37min

  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 even when it comes at a high cost, and what genuinely helps address the root of the pattern rather than just the behavior itself. 3 Takeaways: Self-harm is a nervous system regulation attempt. Understanding this is not permission to continue it — it's the ...
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  Why Walking Is Actually a Nervous System Practice 12.05.2026 28min

  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 bilateral movement and cortisol metabolism to blood sugar stability and sleep, the science behind a simple daily walk is more connected to your emotional wellbeing than you might think. 3 Takeaways: Walking regulates your nervous system through several phy...
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  Listener Q&A — Your Questions from the Stress Management Series 28.04.2026 32min

  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 overwhelm distinction to help listeners diagnose what's actually happening before deciding what to do about it. She also honors a listener's real-life editing win in the middle of profound grief, and offers a few grounding thoughts on going it alone, the impul...
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  From Knowing Different to Living Different (Part 5) 21.04.2026 30min

  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 listeners locate themselves after five episodes of honest reflection, reads from her book Healing Through the Vagus Nerve on the four-phase healing process and her strategic healing philosophy, and closes with a direct look at what personalized, whole-human s...
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  Editing Your Stress Bucket (Part 4) 14.04.2026 33min

  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 walks through Delete, Delegate, and Do Differently with honest personal examples from her own life. She also introduces Add as the fourth move on the supporter side of the see-saw, and closes with an important reminder that editing isn't just a thinkin...
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  Filter Your Stress Bucket: How to Know What Actually Belongs (Part 3) 07.04.2026 29min

  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 glass ball distinction and your personal core values. This episode is honest about the fact that this process is often countercultural and sometimes relational, and Amanda shares her own experience of what it cost — and ultimately gave — when she first s...
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  Assess Your Stressors & Supporters (Part 2) 31.03.2026 38min

  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 (variable) inputs, helping you identify where your load is actually coming from. This episode emphasizes that real change starts with awareness, and gives you a framework to understand whether your reactions are coming from accumulated stress (overflow) or deep...
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  Understanding Stress (Part 1) 24.03.2026 34min

  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 harmful when it remains unresolved and accumulates over time. Using the stress bucket and see-saw metaphors, she offers a more honest and actionable way to understand and work with stress in modern life. In this episode you'll learn: What stress actu...