What is Regulated Living?

Episode 69One of my deepest beliefs is that “I’m too much” – I’m too loud, I’m too energetic, I ask too much, need too much, my idea’s or dreams or plans are all too much, my pace is too much, etc… It’s a wound that gets triggered a lot in my friendships, entrepreneurship, and especially in my marriage. It's also a belief that holds me back from fully showing up in a lot of areas of my life.Join me for a conversation about how all our beliefs, while well-meaning and self-protective at one point, may no longer serving us anymore and when left unchecked they'll hold you back in your healing journey and keep you stuck in patterns you don't want anymore.Here's the 3 takeaways:If you’re feeling stuck in your healing, it might be happening out of order. Reflect on my  pyramid of healing (pg 85 in my book Healing Through the Vagus Nerve) and ask yourself if you maybe skipped a step? Often times before we can do the deeper healing and rewiring work, we need to first stabilize and regulate our nervous system.As long as I believe it to be true, that I’m too much and people prefer a muted version of me, I’ll filter everything through that. What belief do you currently have as a filter that are no longer serving where you'd like to go?If you can identify a belief, spend some time with these final two questions: “What do I risk if I stop doing or believing X?” and “What do I gain if I stop doing or believing X?”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/@amandaontherise

Episode 68When you’re not sleeping, eating, breathing, moving, resting, playing, or connecting enough — you should expect to be sick, your mental health will suffer because your brain and overall health are suffering. When we, or life, expects us to sacrifice the very habits that nurture our nature of being human — we suffer and there's no amount of talk therapy or meds (while possibly helpful) that heals symptoms caused by a dysregulated nervous system or daily habits that rob you of general health.You cannot heal when continuing to live in chronic stress.So, what is regulated living? It’s about living with routines, habits, and practices that support a regulated nervous system, habits that support healthy mental, physical, emotional, and relational health. It involves the habits that make up your daily life as well as cultivating the skills necessary to effectively self-regulate and manage stress.Today’s conversation acts like a wrap up to the 8 episode Essential 8 series, providing moments of invitation and reflection to step into some aspect of more regulated living.Here's the 3 takeaways:Regulated living isn’t a perfect protocol to follow but a way of living based in understanding your psychology and physiology enough to meet their needs. It's a general way of living that prioritizes health,  stress & emotional management, and social connections in a way that regulates your nervous system and supports healing from anxiety & depression. As you do this, your systems will do what they naturally do which is to trend towards healing. There’s often deeper work to do, but it can be helpful to stabilize and create capacity within your system as a whole before diving in.A nudge to join us inside the newly-named Regulated Living Membership (or if you want more personalized support to book a discovery call with me to learn more about RESTORE our 1:1 coaching program). Working through our programs, healing in this way isn’t a quick fix – it’ll invite you over and over again into an assessing and editing your life to step into more sustainable and regulated living. It would be our honor to support you.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/@amandaontherise

Episode 67 - Essential 8 Series (Part 8)Do you struggle to feel connected or at home in your body? Do you often feel ungrounded? Do you have anxiety or lack self awareness? When someone is having a hard time are you overly empathetic - is it almost like you absorb their hard emotions? Do you struggle to easily feel when you're hungry or full? These are all signs of low or impaired interoceptive awareness.Interoception is the ability to fell and understand what's happening on the inside of your body and it is a foundational skill to somatic healing. Hit play to join me for a longer conversation on what it is, why it matters, and how to cultivated stronger interocetion. Resources:📓 Download your Interoception Workbook! - CLICK HEREHere's the 3 takeaways:Interoception is the awareness of how you feel on the inside, it is the key to navigating your nervous system with agency and to really feeling at home in your body.If you struggle to feel connected to your body, find yourself overly empathetic, struggle knowing when you’re hungry or full, or often feel ungrounded – these are signs of weak interoception.Want an easy place to start? Pee when you need to pee. 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/@amandaontherise

Episode 66 - Essential 8 Series (Part 7)Today we’re taking a deep dive into how community helps you heal & I would go as far as to say how and why community is a non-negotiable for healing, how it’s the cornerstone to it. Humans are hardwired for connection. You were never meant to carry or navigate as much as you have on your own. Hit play to learn more! Resources:📓 Download your Community Workbook! - CLICK HEREIG post I referenced3 research studies referenced:The Role of Social Support in Coping with Psychological TraumaDeveloping trauma resilient communities through community capacity-buildingHow does social support enhance resilience in the trauma-exposed individual?Here's the 3 takeaways:Human are hardwired for connection, it is a biological imperative. Take a moment to reflect on the spaces, places, and people you feel an authentic connection with. Consider doing the, “Who’s at your table?” exercise.The modern world is moving in away from real-time, in-person connection, be intentional about keeping it in your life. Consider putting your phone away more often and look for ways big and small to create human connection in your daily life.Social support enhances our resilience to trauma. Community-based spaces to heal, connect, play, and have shared experiences are essential.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/@amandaontherise

Episode 65 - Essential 8 Series (Part 6)Today we’re chatting about nutrition and its impact on mental health, specifically anxiety, depression. Treat today’s episode sort of like you and I were casually chatting and I said, “Hey, did you know…”"Did you know that blood sugar regulation (or lack there of) has been linked to anxiety and depression?""Did you know your gut is often referred to as your “second brain” and that research shows that emotions play out in your gut and gut issues can create mental health symptoms?""Did you know that the quality and quantity of food we eat matter?  If you’re under-eating or under-nourishing yourself then you’re likely nutrient deficient and those deficiencies stress out the nervous system contributing to living in survival mode?"To which, you’d look at me with awe and wonder and reply, “OMG Amanda, I didn’t know that - tell me more?”Wonderful, that’s the conversation we’re having here - let’s chat through blood sugar, mind-gut connection, and nutrients needs that can impact your mental health.CLICK HERE to get on the waitlist for our upcoming new RESET program. 📓 Download your Nutrition Workbook! - CLICK HERESo here’s the 3 takeaways:Mind-gut connection is well research and established, if your gut flora isn’t healthy then having mental health implication of that makes sense. Especially if you're someone who struggles with IBS, food intolerances, or other digestive related issues as well as anxiety or depression it might be work taking a deeper look at your gut health.Blood sugar regulation, or lack of, is directly linked to mood and the likelihood and intensity of anxiety or depression symptoms.Both macro and micro nutrients matter, consistently eating too much or too little of the things we need can stress out our system and there are certain micronutrient deficiencies that are been directly linked to symptoms we cluster and label as anxiety or depressionLooking 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.Pre-order my new 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/@amandaontherise

A quick intermission from our 8 part "Essential 8" series because my brain needed a break after juggling a lot the past few weeks. At the heart of this episode is a conversation about this quote, “When a flower doesn’t bloom, you fix the environment in which it grows, not the flower.” In the context of your healing the quote can be rewritten as “when you’re struggling with anxiety or depression, you fix the environments in which you’re healing and growing, not you.”You are not broken, you do not need fixing. Your symptoms make sense and assessing and addressing these underlying factors lies at the heart of healing.Looking for more personalized support?Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program.Website: https://www.riseaswe.com/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

Episode 63 - Essential 8 Series (Part 5)At the heart of understanding and healing anxiety or depression through a nervous system lens is stress management and understanding the basics of stress physiology. In this conversation I share with you (what I hope is) a refreshing perspective on navigating overwhelming stressors. I'll reintroduce the "stress bucket analogy" and unpack it in a bit of a different way than we have before providing you with a tangible framework for understanding stress load and creating more capacity.Stress isn't the problem, chronic stress is - let's figure out how to navigate that better together. Hit play to learn more!Ps. Today's the day my book hits shelves and get's dropped off at your doorstep. I'm extending the pre-order bonus to anyone who purchases Healing Through the Vagus Nerve in the next 7 days.Preorder --> head to the book page on my website to fill out that form --> keep an eye on your inbox this week!📓 Download your Stress Management Workbook! - CLICK HERESo here’s the 3 takeaways:There is no managing an unmanageable amount of stress, assessing and editing to some extent likely needs to happen. Doing that with third-party assistance and/or using your core values as filters can be really helpful in this process.You have to have room in your bucket before you can do the deeper work. There are many paths towards more managed stress, the key is finding yours. My advice for that would be, start with what’s easiest, get support, and know that your environment and community influences matter.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 new 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/@amandaontherise

Episode 62 - Essential 8 Series (Part 4)📚 Pre-order my new book, Healing Through the Vagus Nerve today!🌏 International orders, click here!This isn't the first conversation we've had about the vagus nerve, and it won't be the last, but it's definitely worth a listen! In this episode I'll share again the basics of what the vagus nerve is, why it matters when healing anxiety & depression, and you'll get a few more sneak peak reads of my new book!What I want you to leave this episode hearing most clearly is that you are not broken, healing is possible, and I’m honor to be here supporting you. Hit play to learn more!📓 Download your Vagal Toning Workbook! - CLICK HERE3 Tangible Takeaways:Understanding vagal tone plays an integral role in regulating your nervous system and healing anxiety & depression. High vagal tone is the key ingredient to stress management, decreased reactivity, and overall mental and physical health.There is no one size fits all blueprint to improving vagal tone or healing things like anxiety, depression, chronic illness, and so on. There are, however, a number of research-supported practices that can support healing in measurable ways. There are powerful ways to work with your physiology to shift and heal your psychology. Each of the essential 8 supporting that end and supporting vagal tone.When you pre-order my book before May 7th you'll get my book course and a code to join my next RELEASE class absolutely free!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.Website: https://www.riseaswe.com/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

Episode 61 - Essential 8 Series (Part 3)Breath can be used as a powerful proactive and reactive regulation tool. Your respiratory system (aka breath) is one of the most powerful physiological levers you can pull to shift the state of your nervous system. Did you know that every time you inhale your heart rate speeds up, and every time you exhale it slows down? Let's say you extend your exhale out longer than your inhale — well now your heat rate slowed down longer than it sped up. This sends an immediate message to and through your nervous system to activate your relaxation response.You can also use breath to activate your system when you're in a state of Shut Down or want to practice increasing your stress threshold.Ideally you want your natural breath throughout the day to steady, diaphragmatic breaths, in and out your nose. This is how we're evolutionarily supposed to breath. But it's estimated that at least 50% of the adult population has some kind of breathing inefficiency. Maybe that's mouth breathing during the day and/or night, short shallow breathing, imbalanced breathing, and so on. Let's change that!📓 Download your Breath Workbook! - CLICK HERESo here’s the 3 takeaways:Breath is a pillar of health, your mental and physical health is only optimal when your breathing is optimal.Before you can use breath as a powerful regulatory tool you have to understand your basic breath physiology, when you do it becomes one of the most powerful proactive and reactive regulation tools.Different breath practices are optimal for different nervous system states, my book Healing Through the Vagus Nerve offers a section where it outlines supportive practices for the different nervous system states, including breath work practices.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.Pre-order my new 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/@amandaontherise

Episode 60 - Essential 8 Series (Part 2)I’m going to just come out with a pretty blunt to start today: there’s a set of minimal physical activity guidelines for a reason, if you’re not meeting them then you’re going to have problems (one of which is mental health).Second only to sleep, I think movement is one of the most fundamental and non-negotiable habits for brain health. Research shows that even just a daily walk of 30 minutes can decrease depression and anxiety symptoms in almost all clinical populations as well as strengthening connections between brain circuits important for emotional processing, problem solving, decision making, and memory.Human body’s are designed to move, the healthiest version of your brain lives inside a body in motion. Hit play to learn more!📓 Download your Movement Workbook! - CLICK HERE3 Tangible Takeaways:Movement is essential for physical and mental health. If we aren’t consistently hitting the minimum guidelines for physical activity then we can’t be surprised when we aren’t optimally well.If you already have a consistent habit of movement and exercise then the next question to consider might be: Are the types of movement you’re doing are optimally supporting your mental health journey?What can you do today to make movement a more integral part of your daily life and healing plan? It is a cornerstone habit that heals and if you’re looking for more personalized support I’d love to support you inside my RISE membership where you’ll find tangible tools and personalized support to step into a life full of habits that heal.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.Pre-order my new book, Healing Through the Vagus Nerve today!Sources: https://www.who.int/news-room/fact-sheets/detail/physical-activityhttps://bjsm.bmj.com/content/57/18/1203https://www.technologynetworks.com/neuroscience/news/massive-review-identifies-exercises-that-could-most-benefit-mental-health-370600Website: https://www.riseaswe.com/podcastEmail: [email protected]: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise