What is Emotional Fitness?

One of the most overlooked but important steps in healing anxiety, depression, or trauma is learning to not be afraid of your symptoms. Hit play for a conversation about symptoms and how the way we understand or perceive them can intensify or de-intensify them.Here's the 3 takeaways:Symptoms are Messengers, not problems: Whether physiological or psychological, your symptoms are communicating that something in your system is out of balance. Instead of fearing or avoiding them, get curious about what they are trying to tell you.Psychological and Physiological Symptoms are Connected: Thoughts, emotions, and physical sensations often overlap. For example, spiraling thoughts or catastrophizing may be both a mental pattern and a physiological response to a stressed nervous system.Reframing Your Relationship with Symptoms Reduces Their Intensity: By learning to observe and accept your symptoms instead of resisting or judging them, you can reduce their intensity and begin to heal more effectively. This shift in mindset helps break the cycle of fear, shame, and frustration that often worsens symptoms.Looking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

Today let’s talk about the anxiety attack I *almost* had at the airport earlier this summer. Warning I’m going to take you on this journey with me detail by detail, so if you’re already feeling a little worked up today, maybe come back to this episode later when my airport stress won’t increase your stress but can instead be simply a chaotic story you get to listen to for your education & entertainment purposes. Hit play for the full convo!Here's the 3 takeaways:When you experience the same situations differently than someone else, that doesn’t have to mean you or they are wrong for the way it is experiencedWhen we’re stuck in states of dysregulation that changes the way we view and interpret situations in our life. The next time you find yourself ranting, spiraling out about, or even simply retelling an experience can you pause to reflect on whether this story is being filtered through a lens of regulation or dysregulation? If this would have happened a few years ago, I would have had a meltdown equivalent to my toddler's and it likely would have thrown me off for days. I didn’t match his meltdown and I was mostly reset before the plane took off. This is just a testament that you can in fact increase your capacity for stress; there are tangible tools that work to help you regulate your nervous system; you can soften the parts of you or beliefs you have about being too much, not enough, needing to control, etc… that make situations in our lives feel bigger than they need to & this is the work we support clients with every day.Looking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

Today, we're talking about something that might surprise you—we’re going to talk about Botox.  If you're asking, “Why are we discussing Botox on a podcast focused on mental health?” Another centerpiece to this podcast is talking about ways to support, heal and regulation your nervous systems, in that it's important to consider how everything we do—including something as common as a Botox—could play a role. Today we'll talk about both the cosmetic & medical uses of Botox as we talk through it's benefits and it’s potential impact on your nervous system, brain, and emotional regulation (potentially of you and your kids). Hit play to learn more!Here's the 3 takeaways:Botox is a neurotoxin. It is used both medically & cosmetically. Most of the research show’s it’s more safe than not but that doesn’t mean there aren’t risks and side effects. Do you feel aligned with how or why you choose Botox? Does it improve that quality of your life in a way that outweighs potential costs?Potential costs of botox include muscle atrophy, changes in brain activity, and emotional regulation - with potential implication for both you and your children’s emotional literacy.Long-term effects of Botox are not fully understood.Sources mentioned:Stark, S., Stark, C., Wong, B. et al. Modulation of amygdala activity for emotional faces due to botulinum toxin type A injections that prevent frowning. Sci Rep 13, 3333 (2023). Davis JI, Senghas A, Brandt F, Ochsner KN. The effects of BOTOX injections on emotional experience. Emotion. 2010 Jun;10(3):433-40. doi: 10.1037/a0018690. PMID: 20515231; PMCID: PMC2880828.Weise D, Weise CM, Naumann M. Central Effects of Botulinum Neurotoxin-Evidence from Human Studies. Toxins (Basel). 2019 Jan 6;11(1):21. doi: 10.3390/toxins11010021. PMID: 30621330; PMCID: PMC6356587.BBC Article: Are there long-term health risks to using Botox?Looking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

If you’re new here, my "good enough" episodes typically happen as a result of me getting behind on recording podcasts. They happen when I realize on a Monday night that I don’t have anything recorded for tomorrow’s podcast episode and I don’t have the time, energy, or capacity to do the full outlining, researching, or scripting that other podcast get. Instead I just talk more candidly from the heart - today that conversation is about the "A-lot-ness" in my life right now and how I'm navigating in very differently than I would have years ago.I share 3 things that are really helping me as I fall into my default patterns of urgency and "just get it done" and end chatting through how easy it is to label natural physiological responses as "disorders" when you don't understand the nervous system.Two spoilers - (1) We'll be opening up a handful of spots for our new labs offering before the end of the year, want first dibs on detail & those spots? CLICK HERE to get on the waitlist(2) I'm looking to update my branding & redesign my website - do you or someone you know do aMaZiNg modern websites? Email me, please.My final ask of the podcast is that I'd LOVE to hear from you. If you hit play today, send me an email or DM and let me know what from today's conversation impacted you most!Looking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

Episode 78Ever feel at war with yourself? Ever find yourself frustrated that you overreacted or that you've again turned to a less than ideal way of coping? In IFS this is called being "blended" - this is when a particular part (usually a younger wounded or protective part) of you has taken over, influencing your thoughts, emotions, and actions, so much so that it feels as if you are that part. Today we're talking about how to "unblend" to put your regulated self back in the driver seat of your mind, body and life. Today's conversation builds on last week's part 1 of our Parts Work conversation. Hit play to learn more!Here's the 3 takeaways:Our parts are often the coping strategies we’ve developed in response to difficult experiences. They are a welcomed part of our internal system, we just don’t want them running the show.Unblending is the process of separating our authentic self from these reactive parts, allowing you to respond to situations with more clarity and compassion. Unburdening involves helping these parts release the heavy emotions or beliefs they carry, creating more harmony and flexibility in your internal system.Successful healing requires an integrated approach, mind and body, psychology and physiology. If you’re looking for this kind of support, I’d love to hear from you.Want to learn more about parts work/IFS? Here's some other introductory resources:What is IFS Therapy? | Intro to Internal Family Systems w/ Dr. Tori OldsIFS Explained by Lewis PsychologyWhat is "parts" therapy? | Integrative Psychotherapy BlogLooking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

Episode 77Have you ever felt like a part of you wanted one thing and a part of you wanted something else? Or maybe on your healing journey you've started to notice these seemingly problematic beliefs or behaviors, things like perfectionism, emotional eating, doom scrolling, etc... — each of these can be labeled as one of our "parts."Today we’re diving into a healing modality called parts work, or internal family systems (IFS), and the role it can plays in healing anxiety & depression. I'll also talk through how it overlaps with nervous system regulations so beautifully and why this modality has felt so helpful to so many of our clients.Here's the 3 takeaways:We all have parts, each of these parts are well intentioned AND their mechanisms for handling situations may no longer be the best options for you.An invitation to try to identify some of your wounded or protector parts and decide which one, if any, you feel ready to work with.A second invitation to do that work, you can do it through journaling, a quick google search of “journaling prompts for parts work” or find a therapist or coach trained in IFS. As always an invitation to join one of my coaching programs if it feels like a good fit, but we are just a few of many incredible practitioners out there who can support you in this modality.Want to learn more about parts work/IFS? Here's some other introductory resources:What is IFS Therapy? | Intro to Internal Family Systems w/ Dr. Tori OldsIFS Explained by Lewis PsychologyWhat is "parts" therapy? | Integrative Psychotherapy BlogLooking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

Ever feel like your feelings get so big so fast and you're not sure how to handle them? This week I'm sharing a lesson I taught about emotional fitness (aka emotional regulation). Hit play for the full conversation! Watch to watch the video module instead? CLICK HEREEmotional Fitness Worksheets: CLICK HERELooking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

This is the second part of a two-part series that's all about healing reframes. I'll break down the final 3 helpful reframes, or mantras, that can change how you look at and navigate your healing journey.In this episode, we’ll take a deeper look at how these reframes—originally shared in a parenting context—can be applied to all of us trying to live more regulated lives. Hit play for the full conversation.Here's the 3 takeaways:Firm but kind – Look for a moment today or this week to offer yourself the reflection of, “what would it look like in this moment to be firm, but kind with what I need to do right now?”Find an anchor in the storm. – it’s not your job to fix your feelings but instead to find an anchor that allows you to make space for them. Reminder that next week I’ll be sharing with you a lesson I filmed a few years ago on emotional fitness and regulation.Connect before correcting – how can you connect with the part of you engaging in a behavior you don’t love or that isn’t helpful before correcting. With another reminder that we’ll have a bigger change about our internal parts in a couple weeks.Looking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

This is the first part of a two-part series that's all about healing reframes. I'll break down the first of four super helpful reframes, or mantras, that can totally change how you look at your healing journey.In this episode, we’ll take a deeper look at how these reframes—originally shared in a parenting context—can be applied to all of us trying to live more regulated lives. We’ll explore how understanding your past can shine a light on your present behaviors and, most importantly, figure out what you can actually do about it with our "So now what?" approach. Trust me, you won't want to miss out on these insights and practical steps to start making some real changes.Want me to talk about something specific on the podcast? Let me know HERE.Here's the 3 takeaways: This healing reframe of "how appropriate of me to [INSERT A GIVEN BEHAVIOR OR TENDENCY YOU HAVE THAT FEELS ANNOYING OR UNHELPFUL] Given that I [INSERT THE CONTEXT HERE]" When you're ready, add to the end of that reframe statement "So now what?" An invitation to join us in our Regulated Living Membership if you're looking for support in this work.Looking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.Order my book, Healing Through the Vagus Nerve today!Website: https://www.riseaswe.com/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontheriseWebsite: https://www.riseaswe.com/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

Episode 73Today’s conversation is a direct response to the following listener request:"I am a parent to 4 young kids (one with special needs and another with some extra needs). I struggle immensely with keeping myself regulated and calm with their big emotions. I wondered if you might explore in further episodes about how to let go of the need for control as a parent and how that need for control influences feeling dysregulated when the kids are rough housing and noisy/chaotic. I struggle so much to just relax into parenting, I constantly try to control things to avoid big emotions and meltdowns. If you might also touch on the topic of hypervigilance and the need to control as a trauma response? I’d love to learn how we can sit with life happening without trying to micromanage it as a way to avoid something unexpected happening, kid meltdowns, chaos, etc…I’m struggling so much with this right now as a mom, but really it’s been a theme for much longer than that. I realize the work ahead for me as I am learning your tools to regulate my nervous system."What I'll share doesn't just apply to regulated parenting, but in how we all approach these things in our healing. Hit play for the full conversation!Looking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.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/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise