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:

1. 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.
2. 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.
3. Recognizing and savoring these micro-moments of "safe enough" builds neural pathways that support resilience over time.

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.
• Perry, B. D. (2006). The Neurosequential Model of Therapeutics: Applying principles of neuroscience to clinical work with traumatized and maltreated children. In N. B. Webb (Ed.), Working with traumatized youth in child welfare (pp. 27–52). The Guilford Press.

Website: https://www.riseaswe.com/podcast

Email: amanda@riseaswe.com

Instagram: https://www.instagram.com/amandaontherise/

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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:

1. Anxiety Can Start "Bottom-Up": Gut disruptions can directly cause anxiety symptoms, not just thoughts.
2. Gut Health Matters for Mental Health: Gentle, consistent support is often key, be cautious with harsh cleanses.
3. 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)

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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

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:

1. Adaptation is a key part of regulation.
2. Slowing down isn’t failure—it’s often the medicine we need.
3. "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.

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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

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:

1. 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.
2. 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.
3. 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.

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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

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):

1. 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?
2. 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?
3. 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

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:

1. 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.
2. 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.
3. 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

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.

Episode Highlights:

• 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

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…

1. They can directly impact your physiology - Breath work, movement, temperature changes, and vision exercises actually shift your autonomic nervous system state.
2. 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.
3. 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.

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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