Regulate & Rewire: An Anxiety & Depression Podcast

Have you ever felt anxious about not feeling so anxious? Or had a moment of regulation trigger anxiety? In this follow-up we explore a counterintuitive but common phenomenon in trauma recovery: when finding safety and regulation actually triggers fear and anxiety. Drawing from research by Bessel van der Kolk, Stephen Porges, and Deb Dana, we examine why the regulated "green zone" can fee...

In this episode, we tackle the challenging but vital question: How can we support nervous system regulation when someone isn't in a safe environment? Drawing from Deb Dana's Polyvagal Theory expertise and current research, we explore practical strategies for both practitioners and individuals navigating unsafe circumstances. In this episode you'll learn: How to identify small touch...

Can anxiety start... in your gut? Triggered by a listener's experience linking a gut cleanse to panic attacks, this episode dives deep into the powerful gut-brain connection. Discover how physiological issues—from microbiome imbalances to inflammation—can ignite anxiety symptoms from the "bottom-up," often before any anxious thought occurs. Learn why this happens and gentle strategi...

In this episode, Amanda shares a personal story about her shift from running to walking—and eventually walking with a weighted vest—and how this physical adaptation revealed powerful lessons about nervous system regulation, healing, and mental health. She explores what happens when the tools that once worked no longer serve us, why slowing down is often exactly what our bodies need, and how to ada...

Ever felt like the world around you suddenly turned foggy, distant, or dreamlike? That’s derealization—and while it can feel disorienting, it’s actually a protective response from your nervous system. In this episode, we explore what derealization is, why it happens, how it relates to depersonalization and trauma, and what you can do to support yourself or a loved one when it shows up. In this epi...

In this final episode of our Back to the Basics series, we bring together all the key concepts we've explored over the past eight episodes. From understanding your nervous system to creating a personalized path to healing, this episode serves as both a review and a roadmap for moving forward with confidence and clarity. In this episode, you'll learn: How all the pieces of the nervous sys...

In this episode, we’re continuing with Part 8 of the Back to the Basics series by exploring the vital role that comprehensive lab work plays in healing anxiety and depression. I break down why we take a physiology-first—but not physiology-only—approach, the truth behind the outdated “chemical imbalance” theory, and how functional labs can uncover real root causes that are often missed in standard...

In Part 7 of our Back to Basics series, we explore proactive regulation as the long-term approach to healing anxiety and depression through a nervous system lens. Building on our previous discussion of reactive tools, this episode examines how to address the root causes of your symptoms. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized suppor...

This morning I wanted to flush my kid down the toilet, it was just one of those mornings. It made me realize that while last week we had a great chat about reactive regulation, it was a bit heavy on the theory vs practical application. I'm extending that conversation today to share some real life examples of how I use these tools in my everyday life, how I used them this morning with my son....

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. CLICK HERE for the full show notes, resources, and 3 tangible tak...

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. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?  1:1 Coaching (RESTORE...

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. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized...

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. 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 &...

In this first episode of the “Back to Basics” series, where I dive 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. 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 f...

Celebrating 100 Episodes of Regulate & Rewire Friends, welcome to the 100th episode of Regulate & Rewire ! Today’s episode is a heartfelt celebration of this milestone and a deep dive into gratitude, reflection, and exciting plans for the future. And to mark this milestone, I share a special offer towards the end of the episode. This podcast exists because of you—your downloads, shares, re...

I’m dysregulated, now what? This episode dives into two powerful approaches you can use when you notice anxiety, depression, or other challenging emotions arising: leaning in, or changing course. We’ll explore what each of these options look like, as well as, how to best use them, by understanding your nervous system's various states and how they inform your approach to regulation. CLICK HERE...

In this episode of Regulate & Rewire, we explore how to navigate collective trauma and maintain mental health in a world that feels increasingly chaotic. From California wildfires to global conflicts, we discuss why our ancient nervous systems struggle with modern information overload and offer practical strategies for staying regulated while staying informed. Learn about the concept of "...

As we close out the year, this episode focuses on 5 foundational habits for a more regulated 2025: sleep, movement, nutrition, stress management, and community. These habits are simple yet powerful tools for creating a foundation of nervous system health and emotional well-being. Inside this episode, I share why these pillars matter, how to approach them, and why starting small is the key to lasti...

In today’s episode is a guided practice for Regulated Reflection. I'm intentionally keeping episodes shorter this month as this time of year is busy and I want to offer you a resource that fits into those smaller pockets of time. Take a moment to pause and care for yourself in the midst of the holiday season. If you enjoy this practice, I’d love to have you join us for the full NYE Circle exp...

As the year comes to a close, this episode invites you to reflect on the past year with curiosity and compassion—not judgment. I’ll guide you through a simple process to look back on meaningful moments, notice patterns, and set intentions for the year ahead. You’ll also hear about my NYE Circle happening this Sunday, December 29th, at 8 PM ET—a free, 90-minute virtual event to help you regulate, r...

In this episode, we dive into the second part of a listener’s heartfelt question about parenting and anxiety. After a big emotional release, she found herself overwhelmed by guilt-ridden thoughts: " I’m a bad mom. Did I do this to him?” We explore the complex relationship between a parent’s healing journey and their child’s emotional well-being, examining how patterns like emotional availabil...

In this episode, we explore whether intense emotional moments—like panic attacks or big cries—are setbacks or signs of progress. Learn what happens in your nervous system during big emotional releases, why healing can feel harder before it gets better, and how to support yourself through these experiences. Click here to see the photo of story #3 moments before my friend helped get my shoulder back...

The holiday season can be a mix of joy and stress—family dynamics, packed schedules, financial pressures, and unspoken expectations can take a toll on your mental health. In this episode, I share practical tips to help you stay regulated and set healthy boundaries. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?  1:1 Coaching (RESTO...

In this episode, I share a personal (and slightly unconventional) parenting story about letting my 4-year-old son practice walking on our roof. As risky as it might sound, the experience brought three profound lessons about healing: the importance of practice, the power of pacing, and the value of having support. Join me as we explore how these lessons apply to your journey of emotional regulation...

Today I explore the question "Is it possible to cycle through all nervous system states within the same day?" Spoiler alert—yes, *to an extent* — in this conversation we explore the considerations around this and I offer practical suggestions on how you can shift thorough these states with more ease.  We'll talk about why these shifts happen, how to recognize them, and what it means...