In this episode of our series on nervous system states, we explore the ultimate goal: more regulation. Amanda breaks down the physiology and psychology of this "green zone" state and provides a rich toolkit for moving to make it your new normal as she compassionately discusses understanding what regulation truly is, why your system might resist it, and how to proactively create more moments of it.

*This episode serves as Part 5 in our "Different States Series"

In this episode, you’ll learn:

• What regulation feels like in your body and how it improves your overall health.
• Why your nervous system might resist feeling calm, and how to gently work with that fear.
• A toolkit of simple, proactive practices to help you cultivate more safety and ease in your daily life.
• Why the true goal isn’t constant calm, but the flexibility to return to your regulated "home base" after stress.

3 Takeaways:

1. Regulation is a state of internal safety, not just the absence of stress. It’s about presence, flexibility, and connection—not perfection or perpetual calm.
2. You may have to learn how to stay in regulation. Especially if calm feels unfamiliar, savoring these moments is a skill you can practice. Regulation is a practice, not a destination.
3. You don’t heal just by surviving less—you heal by living more. Regulation allows space for the joy, rest, creativity, intimacy, and meaning that make life rich.

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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

Shut down is your nervous system's most protective response. If you've ever felt heavy, numb, and completely disconnected from life—like you're moving through a thick fog with no energy or motivation—you've likely experienced a nervous system state called "shutdown." This episode offers a deeply compassionate guide to understanding this protective state and provides a roadmap of gentle, micro-steps to help you slowly and safely reconnect with yourself and the world.

*This episode serves as Part 4 in our "Different States Series"

In this episode, you’ll learn:

• Why shutdown happens, from chronic burnout and overwhelm to unresolved grief and past trauma.
• How to understand shutdown from a "parts work" perspective, seeing it as a protector trying to keep you from feeling more pain.
• A toolkit of gentle, sensory-based practices to slowly reawaken your system without causing more stress.
• Why patience is one of the most crucial tools when working with this state.

3 Takeaways:

1. Shutdown is protection, not pathology.
2. Gentle presence is more powerful than forced productivity. In shutdown, your system needs safety and patience, not more pressure.
3. Address the overwhelm, not just the symptoms. If shutdown is a pattern, it's often telling you something important about your life circumstances, past experiences, or internal dynamics.

Tools/Resources for shut down:

• Gentle Sensation & Warmth: Hold a warm mug of tea or a heating pad, wrap yourself in a soft blanket, feel the texture of a piece of fabric, feel your feet on the floor.
• Gentle Breath & Sound: Make soft humming sounds or quiet "ahh" or "ohh" sounds that you can feel vibrating in your chest, listen to slow and comforting music or nature sounds.
• Orienting & Vision Resets: Slowly look around the room, gently turn your head from side to side, let your gaze soften and rest on something neutral or comforting.
• Micro-Movement: Wiggle your fingers and toes, gently roll your shoulders or circle your wrists, sway slowly while seated, stand near a window for a moment.
• Symbolic or Actual Connection: Text a safe person (no conversation needed), pet an animal or tend to a plant, look at a photo of someone you love, watch a familiar and comforting show.
• Voice & Self-Talk: Whisper comforting phrases to yourself like, "I'm right here," or "It's okay to rest," or "You matter to me."
• Parts Work: Get curious about the part of you that has gone offline. Offer it compassion and reassurance without pressure, saying things like, "Thank you for protecting me from pain. Right now, it's safe to feel just a little bit."

—

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

"Freeze" is arguably the most confusing, nuanced, and self-blame-inducing state for people to understand. We often mistake it for laziness, depression, or some character flaw — it’s not. It's a protective state that your nervous system creates when it's had too much for too long and doesn't know what to do next. This episode takes a compassionate deep dive into this common but misunderstood experience. We untangle what's happening when your body's gas and brake pedals are pressed at the same time and offer gentle, practical ways to find movement again when you feel trapped.

*This episode serves as Part 3 in our "Different States Series"

In this episode, you’ll learn:

• The key differences between freeze, activation (anxiety), and shutdown (depression).
• Why you get stuck in freeze, from current overwhelm to past experiences of powerlessness.
• How conflicting internal "parts" can create the gridlock that keeps you feeling paralyzed.
• A toolkit of "micro-mobilization" strategies designed to gently thaw the freeze response without causing more stress.
• Why gentleness, not force, is the most effective approach to healing a stuck system.

3 Takeaways:

1. Freeze is protection, not procrastination.
2. Start micro, stay gentle.
3. The deeper work: Address the internal conflict, not just the symptoms.

Categories of Tools for Freeze mentioned in this episode:

• Small-Movement: Sway gently side-to-side, rock back and forth, walk slowly barefoot, gently shake out your hands, stand up and stretch.
• Gentle Breath & Sound: Notice your natural breath with slightly longer exhales (don't force deep breathing), make soft humming sounds or audible sighs, listen to rhythmic, lo-fi music. Whisper comforting phrases to yourself like "I'm here," or "I'm safe," or "It's okay to move slowly."
• Orienting & Vision Resets: Slowly scan the room and name 5 neutral things, gently turn your head from side to side, let your eyes rest on something calm like a plant or a photo.
• Sensory Grounding & Pressure: Wrap yourself in a blanket, place your hands on your chest and belly, press your feet into the floor, head containment practice, sip some water, feel a soft texture, put on socks.
• Gentle Action & Connection (1% or Micro): Put one cup in the sink, text one person back, sit outside for three minutes, pet an animal. Remember: small = safe = enough.
• Parts Work: Get curious about which parts are in conflict (e.g., the part that's exhausted vs. the part that's scared of being lazy). Acknowledge both parts and offer them compassion, reassuring them that it's safe to move slowly now.

—

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