Regulate & Rewire: An Anxiety & Depression Podcast

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 support actually looks like inside RESTORE.
3 Takeaways:
Know the phase or season of healing you’re in and try to match you expectations and support to your actual capacity.
Healing has a general sequence. Education & awareness, regulation, rewiring, and resourcing.J umping ahead of the foundation, trying to do deep rewiring work before your nervous system has the capacity to hold it, is where people get stuck or sometimes get worse.
Knowing different is not the same as living different. The gap between understanding what needs to change and actually changing it is real — and it's not a willpower problem. It's a capacity and support problem. Strategic, personalized, whole-human support is what bridges that gap. And if you’re looking for that kind of support, we’re here.
Book a RESTORE Discovery Call — pressure-free conversation to explore if RESTORE is the right fit
—
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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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 thinking exercise — letting things go has a felt sense, and that response is normal.

3 Takeaways:
Poking holes — reactive regulation tools — matters, but it's not the same as editing. Editing is about changing what goes in your bucket, not just managing the overflow. That's a fundamentally different kind of work.
The 3 D's — delete, delegate, do differently — plus add on the supporter side give you a concrete framework for acting on what your filter revealed. They apply most directly to your daily stressors. Editing baseline stressors often requires deeper, more sustained support.
Move slow. Editing is a continuous pruning, not a one-time overhaul. Choose one thing, do it until it's your new normal, then choose one more. And when grief, guilt, or discomfort shows up in the process — that's not a sign you're doing it wrong. It means you're doing something real.
—
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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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 started doing things differently.
3 Takeaways:
Before you edit your stress bucket you need a filter. Random subtraction — just throwing things out — leads to dropping what matters while holding onto what doesn't. Clarity about what belongs comes first.
The rubber vs glass filter asks: what in your bucket actually shatters if dropped, and what bounces? Most of us are treating everything like glass — which means your nervous system never gets to rest, even when rest is available.
Your core values are the deeper filter underneath rubber vs glass. They reveal what's actually worth carrying and what's been in your bucket out of habit, obligation, or an unconscious contract you never agreed to. Get clear on your values first — the editing gets so much easier from there.
Resources mentioned: Brené Brown Core Values Exercise
—
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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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 deeper unresolved patterns (triggers). 
3 Takeaways:
 Your stress bucket is filled by both baseline (ongoing) and daily (fluctuating) stressors, and understanding the difference helps you identify where your leverage for change is. 
 An honest assessment of your supporters—what’s actually present, not what “should” be—reveals the gap that needs to be addressed for your nervous system to feel more supported. 
 Big reactions to small things are either triggers (linked to past experiences) or overflow (a full bucket), and knowing which is which helps guide whether you need deeper healing work or better stress management.
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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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. 
3 Takeaways:
 Stress isn’t the problem—chronic, unresolved stress is. A healthy stress response activates, completes, and returns to baseline. 
 Stress is either processed or stored. When the cycle doesn’t complete, it accumulates in the body and shows up as symptoms. 
 Effective stress management isn’t about eliminating stress—it’s about balancing your stressors with enough consistent support to help your nervous system recover.
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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise