Regulate & Rewire: An Anxiety & Depression Podcast

Amanda Armstrong
  • 4.9 (423)
  • Mental Health
  • Updated Weekly

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

  1. 3d ago

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

    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 the gap between stress and regulation in moments of dysregulation.Meet Your System: The principle of “meeting your nervous system where it is” and “tool layering” is essential – rather than forcing calm when activated or high energy when shut down, acknowledge your current state first and then incrementally guide yourself toward regulation.Proactive Practice: Proactively practicing your reactive regulation tools in low-stress situations makes them more accessible and effective when you’re facing bigger challenges.CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *click here to view the impala video I referenced in the episode — Ps. This is a re-run of this series.  It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. Looking for more personalized support?  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*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. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

  2. Aug 11

    Assessing Your Stress Bucket (Part 4: B2B Series)

    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 simple awareness offers a more personalized path forward.Healing is about balance. You don’t have to eliminate all stress. Add support, increase capacity, and shift what you can.CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series.  It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. Looking for more personalized support?  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE. — Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

  3. Aug 4

    Why We Get Stuck (in Anxiety & Depression): Understanding Nervous System Dysregulation (Part 3: B2B Series)

    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, stress, food, and relationships—can either support or sabotage your nervous system. Start small by changing one supportive habit.Safety is learned. If your body perceives the world as dangerous, even safe moments will feel threatening. Begin identifying your “parts” and their protective roles to shift how you relate to stress.CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series.  It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. Looking for more personalized support?  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE. — Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

  4. Jul 28

    6 Nervous System States & Their Stories (Part 2: B2B Series)

    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 first step toward change.Try the paper-on-the-door check-in. Write “What state am I in right now? How do I know?” on a piece of paper. Tape it somewhere visible. Ask it daily. This builds awareness fast—and gently.CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series.  It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. — Looking for more personalized support?  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

  5. Jul 21

    Get To Know Your Nervous System (Part 1: Back to the Basics Series)

    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. Understanding your nervous system can help dissolve self-blame and shift you into a posture of curiosity instead of criticism. That shift alone can change your healing trajectory.You’re likely carrying more than anyone ever taught you to hold. When Amanda describes the nervous system as holding a “bucket” of stressors, it clicks: Most of us are carrying too much with too little support. Of course we’re tired. Of course we’re stuck. The work isn’t to toughen up—it’s to learn how to carry differently.CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series.  It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. — Looking for more personalized support?  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

  6. Jul 14

    My Favorite Anxiety Equation (+ Personal Update)

    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 podcast helpful to leave a review to help get these tools and conversations out to even more people who need them. *Want me to talk about something specific on the podcast? Let me know HERE. — Looking for more personalized support?  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve— 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. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

  7. Jun 30

    My Family Song: The Nervous System Lessons I'm Teaching My Kids (and Still Learning Myself)

    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 littles in our lives, but for the adults who are still doing this healing work themselves. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*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. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

  8. Jun 23

    Morning Sunlight & Your Mental Health

    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 minutes within the first hour of waking helps set your circadian rhythm, supports healthy energy during the day, and improves your chances of sleeping well at night.Small things matter more than we think. When symptoms are big, we often look for big solutions. But healing is often built through small, consistent actions that support our biology and create a foundation for regulation over time.Modern life often works against our nervous system. Our biology evolved expecting bright light during the day and darkness at night. Morning sunlight is one simple way to reduce that mismatch and give your brain and body the signals they were designed to receive."Happy Light" Recommendations: Verilux® HappyLight w/ Timer ($39)CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*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. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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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

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