How to Stop a Panic Attack

Regulate & Rewire: An Anxiety & Depression Podcast

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المحتوى المقدم من Amanda Armstrong. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Amanda Armstrong أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.player.fm/legal.

<div class="span index">1</div> <span><a class="" data-remote="true" data-type="html" href="/series/motivational-speeches-inspiration-real-talk-with-reginald-d-motivational-speechesinspirational-stories">Motivational Speeches, Inspiration & Real Talk with Reginald D (Motivational Speeches/Inspirational Stories)</a></span>

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Motivational Speeches, Inspiration & Real Talk with Reginald D (Motivational Speeches/Inspirational Stories)

إلغاء الاشتراك

منذ 1 dayمنذ 1d ago

إلغاء الاشتراك

أسبوعيا+

Your Weekly Boost of Motivation and Faith-Based Inspiration! Welcome to Real Talk With Reginald D , a top-rated motivational/inspirational podcast hosted by Minister, Motivational Coach, and Motivational/Inspirational and spirituality Speaker, Reginald D. Sherman . This motivational/inspirational podcast is your go-to source for powerful motivational speeches, inspirational stories, transformative advice, and faith-based wisdom to help you overcome life’s challenges and unlock your extraordinary potential. Every Tuesday, Reginald D delivers powerful impactful motivational speeches that will motivate and inspire you on your journey. And, on Fridays, engaging inspirational interviews with dynamic guests—from CEOs and athletes to artists, activists, and everyday individuals—sharing their personal journeys of triumph, purpose, and perseverance. Each episode is packed with raw, unfiltered insights to ignite your passion, strengthen your faith, and inspire and motivate you to pursue a life of meaning and success. Real Talk With Reginald D goes beyond motivation; it’s a platform for self-discovery, empowerment, and transformation. Whether you're conquering obstacles, chasing dreams, or seeking purpose, Reginald D provides the guidance and encouragement to help you rise above and embrace the incredible potential within yourself. Why Listen? Gain weekly motivation and inspiration to conquer anything. Learn faith-based strategies for personal growth and resilience. Hear riveting motivational/inspirational stories of success and perseverance from diverse guests. Discover practical tools for creating a life filled with purpose and joy. "The only limits that exist are the ones we impose upon ourselves." — Reginald D #Motivation #motivational speeches #motivational #ChristianMotivation #MotivationalSpeaker #motivational/inspirational #inspirational

منذ عام واحد 39:31

MP3•منزل الحلقة

EPISODE 48
Today I share with you 10 ways to stop a panic attack & the nerdy science behind why they work. I start by answering the questions: What is a panic attack? Why do they happen? And what can I do about it?
Here's a list of the 10 tools:

Color spotting
Near far jumps
Sour candy
Strong smell
Hold an ice cube
What can I hear that's the closest? What sound is farthest away?
Coping statement / Panic poem
Cold water on face
Ear tugs
Hug a safe human

Looking for more personalized support?

Pre-order my new book, Healing Through the Vagus Nerve today!
Join me inside RISE, a mental health membership and nervous system healing space.
Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.

3 take aways:

Panic attacks happen when the threat load on your nervous system has reached a tipping point.
Experiment, practice, dare I even say play with some of these tools proactively. \
Understanding your physiology is foundational to healing anxiety & depression. It demystifies your symptoms and helps you realize you're not broken and you can heal.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

118 حلقات

#Fitness #Mental Health #Amanda

How to Stop a Panic Attack

Regulate & Rewire: An Anxiety & Depression Podcast

37 subscribers

published منذ عام واحد

MP3•منزل الحلقة

Color spotting
Near far jumps
Sour candy
Strong smell
Hold an ice cube
What can I hear that's the closest? What sound is farthest away?
Coping statement / Panic poem
Cold water on face
Ear tugs
Hug a safe human

Looking for more personalized support?

Pre-order my new book, Healing Through the Vagus Nerve today!
Join me inside RISE, a mental health membership and nervous system healing space.
Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.

3 take aways:

Panic attacks happen when the threat load on your nervous system has reached a tipping point.
Experiment, practice, dare I even say play with some of these tools proactively. \
Understanding your physiology is foundational to healing anxiety & depression. It demystifies your symptoms and helps you realize you're not broken and you can heal.

Have questions you'd like me to answer on the podcast? SUBMIT HERE

Website: https://www.riseaswe.com/podcast
Email: amanda@riseaswe.com
Instagram: https://www.instagram.com/amandaontherise/
TikTok: https://www.tiktok.com/@amandaontherise

118 حلقات

#Fitness #Mental Health #Amanda

Alla avsnitt

Regulate & Rewire: An Anxiety & Depression Podcast

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Why Safety Can Feel Scary After Trauma (Simplified) 22:08

منذ 1 day22:08

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. — 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

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When Safety Feels Scary: Why Regulation Can Be Terrifying After Trauma 41:51

منذ 8 أيام41:51

41:51

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 feel threatening to trauma survivors. In this episode, you’ll learn: → Why trauma survivors often feel most vulnerable when regulated → How to identify what specific cues of safety and danger influence your nervous system → Techniques for building regulation capacity without triggering protective responses → The importance of "both/and" thinking: maintaining protection while exploring regulation Three Takeaways: Regulation happens when cues of safety outweigh cues of danger—but trauma rewires this equation, making the nervous system hypersensitive to potential threats and misinterpreting safety cues. The fear of regulation isn't a failure or resistance—it's an intelligent adaptation that protected you in the past and deserves respect even as you work to expand your capacity. Recovery isn't about eliminating protective responses but gradually creating reliable "islands of safety" that demonstrate regulation is survivable and eventually beneficial. — 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

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Finding Safety in Unsafe Places: Supporting Nervous System Regulation 33:49

منذ 15 يومًا33:49

33:49

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 points that can activate brief ventral vagal states Specific techniques practitioners & individuals can use to support clients/themselves in unsafe environments Micro-practices for self-regulation during ongoing stress or threat Three Takeaways: Even in unsafe environments, small "safety or regulating anchors" (objects, memories, connections) can provide crucial moments of regulation. The goal isn't permanent regulation in unsafe circumstances, but creating brief reminders that another state exists. Oftentimes the first step in healing is acknowledging the reality of one's situation, not minimizing or denying it. Whether you’re a practitioner or the individual going through it, remember that your struggle makes sense, your survival responses make sense. Recognizing and savoring these micro-moments of "safe enough" builds neural pathways that support resilience over time. — 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . — Resources/Citations: National Domestic Violence Hotline: 1-800-799-7233 "Polyvagal Exercises for Safety and Connection" by Deb Dana "Anchored: How to Befriend Your Nervous System Using Polyvagal Theory" by Deb Dana Levine, P. A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books. Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma . Viking. Kearney, D. J., McDermott, K., Malte, C., Martinez, M., & Simpson, T. L. (2012). Association of participation in a mindfulness program with measures of PTSD, depression and quality of life in a veteran sample. Journal of Clinical Psychology, 68 (1), 101-116. Price, M., Spinazzola, J., Musicaro, R., Turner, J., Suvak, M., Emerson, D., & van der Kolk, B. (2017). Effectiveness of an 8-week yoga program for women with chronic PTSD. Journal of Traumatic Stress, 30 (2), 173-180. West, J., Liang, B., & Spinazzola, J. (2017). Trauma sensitive yoga as a complementary treatment for posttraumatic stress disorder: A qualitative descriptive analysis. International Journal of Stress Management, 24 (2), 173–195. Brom, D., Stokar, Y., Lawi, C., Nuriel-Porat, V., Ziv, Y., Lerner, K., & Ross, G. (2017). Somatic Experiencing for Posttraumatic Stress Disorder: A Randomized Controlled Outcome Study. Journal of Traumatic Stress, 30 (3), 304-312. Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56 (3), 218–226. Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

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Is Your Gut Triggering Your Anxiety? Understanding Bottom-Up Panic 23:53

منذ 29 يومًا23:53

23:53

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 strategies to support both your gut and brain health for better mental wellbeing. In this episode, you’ll learn: How the gut and brain communicate through the nervous system How gut disruptions can lead to anxiety or panic Why anxiety often begins in the body (and how to reframe it as information) Practical ways to support your gut and mental health together 3 Takeaways: Anxiety Can Start "Bottom-Up": Gut disruptions can directly cause anxiety symptoms, not just thoughts. Gut Health Matters for Mental Health: Gentle, consistent support is often key, be cautious with harsh cleanses. Reframe Anxiety as Information: View symptoms as signals of an underlying imbalance needing support. Resources Mentioned: Healing Through the Vagus Nerve (see pages 40-41 for the gut-brain connection) — 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

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When Life Gets Heavy– Slow Down, Drop Weight, & Adapt 24:23

منذ 5 weeks24:23

24:23

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 adapt our regulation practices to match our current season of life. Whether you’re carrying too much or moving too fast, this episode invites you to move slower, carry less, and get curious about what’s next. In this episode, you’ll learn: Why we sometimes freeze when familiar coping tools disappear. The science-backed benefits of walking for stress and brain processing. Getting creative to find the "next best thing" for regulation when resources change (like losing access to sunlight in winter). The powerful principle: If you want life to feel easier, move slower and decrease the weight. Practical ways to apply this principle to reduce stress and overwhelm. 3 Takeaways: Adaptation is a key part of regulation. Slowing down isn’t failure—it’s often the medicine we need. "If you want life to feel easier, move slower and decrease the weight." Practical Application: This week, choose one area of your life where you're feeling pressure or stress and experiment with the formula: move slower, decrease the weight. Notice how your body responds, how your breathing changes, and how your thoughts shift. — 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

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Derealization - What it is & Tools to Help 28:05

منذ 6 weeks28:05

28:05

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 episode, you’ll learn: What derealization is, how it feels, and why it's a nervous system protective response. The common links between derealization, stress, anxiety, and trauma. Practical coping strategies (like grounding & breathwork) and lifestyle tips for self-management. How to support loved ones experiencing it and when professional help is beneficial. 3 Takeaways: Derealization is Your Nervous System's Protective Strategy: It's not a sign you're broken or "going crazy," but rather your brain's attempt to shield you from overwhelming stress, intense input, or trauma triggers by creating a sense of distance from the outside world. You can support your system by creating cues of safety. Grounding techniques, gentle movement, breathwork, routine, and co-regulation are all ways to signal to your body that it’s okay to come back to the present. Self-Compassion and Connection are Key: Understanding derealization often involves recognizing its link to anxiety or past trauma (as an adaptation). Approaching it with self-compassion, curiosity, and seeking connection (with yourself, safe others, or professionals) is crucial for managing it and fostering healing. Whether you’ve experienced this yourself or want to better support someone who has, this episode offers clarity, compassion, and actionable insight. — 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

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Bringing It All Together (Final Part: B2B Series) 35:23

منذ 7 weeks35:23

35:23

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 system puzzle fit together The ultimate framework for understanding and approaching anxiety and depression Practical ways to apply this knowledge in your daily life How to create a personalized, sustainable path to healing 3 Takeaways (& their reflection questions): Whole-Human Approach: True healing comes from integrating both physiology and psychology - one that explores and acknowledges how your body, mind, relationships, and environment all interconnect in your mental health. Understanding the interplay between your nervous system, stress bucket, reactive and proactive regulation creates a comprehensive framework for healing that honors your unique experiences and needs. If you’ve been feeling stuck in your healing… Which area of your life (physical, mental, relational, or environmental) feels most neglected in your current healing approach, and what small step could you take to address it? Your Symptoms Likely Make Sense: Your symptoms make perfect sense given your past lived experiences and current life circumstances—they're not signs of brokenness but messages from a system trying to protect you and understanding this helps you shift from self-blame to self-compassion. How might your perspective shift if you approached your symptoms with curiosity rather than judgment, asking "what happened to me?" instead of "what's wrong with me?" If you were to apply the equation 'Current Nervous System State = Past Lived Experiences + Current Life Circumstances' to your own experience, what's one key insight you gain about why you might be struggling the way you are? Strategic Path Forward: Real healing comes from a balanced approach that includes both in-the-moment tools and deeper, proactive changes that address the root causes of dysregulation. The journey of healing, viewed through a nervous system lens, is ultimately about reconnecting with your authentic self, accessing your inner resources, and creating a life where you feel safe, resilient, and whole. What's one reactive tool you can practice this week when you notice dysregulation, and one proactive change you feel ready to explore to address something in your stress bucket? "What does 'coming home to yourself' mean to you, and what's one small practice or action you could incorporate into your daily life to cultivate a stronger sense of connection with yourself?" 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

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Bloodwork & The Chemical Imbalance Theory (Part 8: B2B Series) 36:17

منذ 8 weeks36:17

36:17

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 care. In this episode, you’ll learn: Why focusing on your body is often the missing piece in mental health treatment How the “chemical imbalance” theory got started—and why it doesn’t hold up What’s often missing from standard lab work and how comprehensive blood testing can uncover hidden drivers of anxiety or depression What markers we include in our custom lab panel and why How optimizing your biology creates capacity for deeper healing 3 Key Takeaways: Physiology First, Not Only: There’s an interplay between physiology and psychology but if your body is depleted or stressed, it changes how your brain functions. You can’t mindset your way out of a nervous system stuck in survival mode. The Chemical Imbalance Theory is outdated and debunked. This oversimplified narrative can prevent people from exploring the root causes of their symptoms and keeps many stuck in medication-only treatment plans that don’t fully support their healing. Comprehensive Lab Work can take out some of the guesswork. It helps uncover hidden imbalances—like nutrient deficiencies or hormone issues—that may be driving anxiety or depression. It gives you clear, personalized data to support your healing. 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . ** Referenced Sources: Moncrieff, J., Cooper, R. E., Stockmann, T., Amendola, S., Hengartner, M. P., & Horowitz, M. A. (2022). The serotonin theory of depression: A systematic umbrella review of the evidence. Molecular Psychiatry, 28 (8), 1–14. https://doi.org/10.1038/s41380-022-01661-0 Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

1
Proactive Regulation: Long-Term Strategies for a Resilient Nervous System (Part 7: B2B Series) 25:34

منذ 9 weeks25:34

25:34

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. In this episode, you’ll learn: Understanding regulated living as a strategic approach to getting out of chronic survival mode The importance of identifying your unique stress contributors through a comprehensive assessment How to create a personalized healing plan based on what feels meaningful and accessible Key areas to evaluate: physical health, connection, environment, mindset, and daily stressors Why small, consistent 1% changes create sustainable transformation over time 3 Key Takeaways: Proactive regulation is essential for long-term healing: It involves creating sustainable habits and addressing underlying causes to break free from chronic survival mode, moving beyond in-the-moment reactive tools. The most effective healing path is personalized and structured, focusing on what feels meaningful and accessible for you to change next Small, consistent changes (those 1% improvements) layered over time create the most sustainable transformation when supported by the right guidance and community Next Episode Preview: Join me for part 7 where we'll discuss lab work, what it is, why it matters, and why I consider it a key piece of healing. 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

1
Reactive Regulation in Real Life (Part 6: B2B Series) 29:41

منذ 10 weeks29:41

29:41

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. So, here's Part 6 of my Back to the Basics Series. In this episode, you'll learn: How a challenging morning with a 4-year-old demonstrates simple regulation techniques that prevent reactive parenting Using activating breathwork to overcome the 2pm energy slump instead of reaching for caffeine Navigating grief with grounding techniques that help process emotions without becoming overwhelmed The three ways reactive regulation tools support us: physiologically shifting our state, creating awareness and pause, and building confidence and agency 3 Takeaways (about why reactive tools work). It’s because… They can directly impact your physiology - Breath work, movement, temperature changes, and vision exercises actually shift your autonomic nervous system state. They help us create awareness and pause - Even if you don't shift states completely, the simple act of noticing and pausing creates space between stimulus and response. That morning with my child, I still felt frustrated, but the pause allowed me to respond intentionally rather than react automatically. They build confidence and agency - Having these tools counters the helplessness that often comes with dysregulation. Instead of "I don't know what to do," you begin to think, "I have tools I can try." This builds a sense of agency over time. Next Episode Preview: Next week, we will move on to proactive regulation and explore how creating a more regulated life sets the stage for long-term healing and well-being. - 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

1
Reactive Regulation: Your In-The-Moment Nervous System Toolkit (Part 5: B2B Series) 36:27

منذ 11 weeks36:27

36:27

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 to view the impala video I referenced in the episode In this episode, you'll learn: Understanding reactive regulation as a "first-aid kit" for your nervous system during moments of anxiety, overwhelm, or shutdown How to complete natural stress cycles that often get interrupted in modern life The importance of "meeting your nervous system where it is" rather than forcing calm or energy Tool layering: matching intervention intensity to your current state, then gradually shifting toward regulation Examples of reactive regulation tools for different nervous system states Why practicing regulation tools proactively makes them more accessible during difficult moments Key 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. Next Episode Preview: Join me for part 6 where we'll explore proactive regulation - the inner work, lifestyle, relational, and environmental choices that set the stage for more regulated living. 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

1
Assessing Your Stress Bucket (Part 4: B2B Series) 37:22

منذ 12 weeks37:22

37:22

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. In this episode, you'll learn: How to visualize your nervous system as a bucket with limited capacity The difference between baseline stressors and daily stressors Why symptoms appear when your stress bucket overflows How to identify your personal stress load to create strategic and meaningful change Key Takeaways: Stress Capacity: Everyone has a unique "stress bucket" with limited capacity - when it overflows, we experience symptoms of dysregulation like anxiety and depression. Identify Your Stressors: Two types of stressors fill your bucket: baseline stressors (chronic conditions, patterns, or circumstances you wake up with daily) and daily stressors (daily tasks, events, interactions or experiences you face). Strategic Healing: Healing isn't about eliminating all stress but finding balance - either by reducing your stress load or increasing your supports or carrying capacity through skills, resourcing, and lifestyle changes. Next Episode Preview: Join me for part 5 where we'll discuss reactive regulation strategies to help manage your stress bucket in the moments you need it most. 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

1
Why We Get Stuck (in Anxiety & Depression): Understanding Nervous System Dysregulation (Part 3: B2B Series) 29:23

منذ 13 weeks29:23

29:23

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. In this episode, you'll learn: Why anxiety and depression are normal responses to abnormal circumstances The two main reasons we get stuck in dysregulation How our "parts" develop to protect us but can keep us stuck in old patterns Why your nervous system might favor familiar discomfort over unfamiliar regulation The connection between your current nervous system state, past lived experiences, and current life circumstances Key Takeaways: Your Symptoms Make Sense: You're not broken. Your symptoms make perfect sense given your experiences and circumstances. Lifestyle Matters: Dysregulation happens when we live in biologically unsupportive ways or when our nervous system misinterprets situations based on past patterns. Perception vs. Reality: Your nervous system might be misinterpreting safety due to past trauma or current high stress. Healing comes from understanding your protective parts and working with them, not against them. Next Episode Preview: Join me next week as we explore the concept of your "stress bucket" and how to create better balance between stressors and supportive factors in your life. 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

1
Personal Check-In & Reminder There's always "Something" Between All or Nothing 9:16

منذ 14 weeks9:16

9:16

Hey friend! This week is a short and sweet check in to let you know I was at deaths doorstep the last couple weeks with the flu and just didn't have it in me to record the next "Back to the Basics" episode (which I'm really looking forward to and will be out next week). Hit play for a little check-in chat and a reminder that there's usually an option between "all" and "nothing" Sending hope & healing your way! Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

Regulate & Rewire: An Anxiety & Depression Podcast

1
6 Nervous System States & Their Stories (Part 2: B2B Series) 36:54

منذ 16 weeks36:54

36:54

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. You'll learn: → The three primary states (Regulation, Activation, Shutdown) → The three mixed states (Play, Stillness, Freeze) → How to identify your current state through sensations, emotions, thoughts, and behaviors → Why "your state determines your story" and shapes your perception of events Key Takeaways: Your nervous system has both regulated states (Green Zone, Play, Stillness) and protective states (Yellow Zone, Red Zone, Freeze). None are "bad"—it's about finding appropriate balance and flexibility between them. Understanding your unique nervous system "blueprint" through sensations, emotions, thoughts, and behaviors helps you navigate states with more awareness and choice. The goal isn't to stay permanently regulated, but to make regulation your "home base" you can return to after natural cycles of activation and rest. Practical Application: Start mapping your own nervous system states by placing a reminder asking "What state am I in right now? How do I know?" somewhere visible in your daily routine. Note: This episode builds on the foundations laid in Part 1, offering deeper context for how our nervous systems respond to safety and danger signals in our lives. 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) Order my book, Healing Through the Vagus Nerve today! *Want me to talk about something specific on the podcast? Let me know HERE . Website: https://www.riseaswe.com/podcast Email: amanda@riseaswe.com Instagram: https://www.instagram.com/amandaontherise/ TikTok: https://www.tiktok.com/@amandaontherise…

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How to Stop a Panic Attack

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The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

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