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

In this episode we explore the activated nervous system state—better known as fight-or-flight. If you’ve ever felt anxious, tightly wound, or like your body just can’t stop, this one’s for you. We explore why your system gets stuck in this high-alert state and, most importantly, provide a practical toolkit to help you work with your nervous system, not against it. Learn why "just calm down" doesn't work and what to do instead to find real regulation.

*This episode serves as Part 2 in our "Different States Series"

In this episode, you’ll learn:

• What activation actually is and how it shows up in the body
• The difference between fight and flight energy
• Why your system gets stuck in this state
• What anxiety is trying to tell you through a parts work lens
• The most effective in-the-moment tools to help discharge activation
• What doesn’t work (and why forcing calm can backfire)
• The deeper work required to shift out of chronic activation for good

3 Takeaways:

1. Your anxiety isn’t random. It’s your body saying: “Something doesn’t feel safe.” Instead of asking "How do I stop this?" ask "What is my body trying to tell me?"
2. Different states need different support. An activated body needs to move and discharge energy. Trying to force stillness often backfires. The goal isn't to just calm down; it's to help your body complete the stress response.
3. Reactive tools are scaffolding for deeper work. In-the-moment tools are crucial for managing activation, but the long-term goal is to create a life your nervous system doesn't feel the need to constantly escape from by addressing the root causes.

Categories of Tools for Activation mentioned in this episode:

• Movement – march in place, shake out your limbs, push against a wall, stomp, dance, go for a walk
• Breath (but not deep breathing) – try a physiological sigh (two inhales, one slow exhale), or blow air like you're cooling soup
• Vision resets – slowly scan your environment, do lateral eye movements, shift focus from near to far
• Sensory grounding – cold water, textured objects, strong scents like peppermint or citrus
• Patterned action – folding laundry, swaying, rocking, tapping rhythms
• Voice and sound – humming, shushing, singing, or whispering soothing phrases like “I’m okay, I’m not in danger, I’m safe enough right now.”
• Parts Work: bring in the parts work perspective

The goal of these tools isn't to shut down the activation—it is to help complete it. They use up the energy your body has mobilized. And they begin to signal: “We’re okay 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

Ever wonder why a breathing exercise that works for your friend makes your own anxiety worse? The problem isn't you - it's that we've been treating nervous system regulation like it's one-size-fits-all. Your nervous system has different states (activation, freeze, shutdown, and regulation), and each one needs different kinds of support. In this episode, we explore why tailored approaches work better and set the foundation for understanding your nervous system's unique needs.

This episode serves as Part 1 in our "Different States Series"

In this episode, you'll learn:

• Why the same regulation tool can help in one nervous system state but backfire in another
• The four main nervous system states and what makes each one physiologically and psychologically unique
• The difference between reactive regulation (shifting out of a state) and reactive resourcing (supporting yourself within a state)
• Why these tools are temporary scaffolding while you do the deeper healing work
• How to start developing flexibility and agency in navigating between different states

3 Takeaways:

1. Your nervous system has different states that need different tools.
2. You have two choices when dysregulated: stay with it (resourcing) or shift out of it (regulation).
3. These tools are temporary scaffolding, not permanent solutions. The real goal isn't to need these techniques every day forever. It's to do the deeper work of healing what's causing the chronic dysregulation while using these tools as support along the way.

—

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

Using a personal story about a difficult uphill walk versus an easy downhill one, this episode offers a powerful and validating analogy for the healing journey. Amanda explores why life and healing can feel so hard when you're dealing with anxiety or depression, diving into the real physiological and biological reasons your body is working overtime. This episode is a compassionate reminder that your struggle is not a personal failing and that the hard "uphill" work you're doing now is what creates the conditions for life to feel easier later.

In this episode, you’ll learn:

• Why a dysregulated nervous system is "physiologically expensive" and makes daily life feel objectively harder.
• The reasons the healing process itself—confronting the past, feeling new emotions, and changing habits—also feels uphill at first.
• How underlying physiological issues, like hormone imbalances or nutrient deficiencies, can make the healing journey feel even steeper.
• Practical strategies for navigating the "uphill" phase of healing without getting discouraged.
• What the "downhill" phase of healing looks and feels like, and the hope that it is possible.

3 Takeaways:

1. Life with anxiety or depression feels uphill because it literally IS harder.
2. Healing feels uphill because you're investing energy to create new conditions.
3. The uphill phase is temporary and necessary.

—

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

Living in the world right now can feel overwhelming, especially when every news alert seems like another crisis demanding your attention– the news can feel like both a moral obligation and a fast track to burnout. If you find yourself caught between wanting to stay informed and feeling completely dysregulated by constant alarming updates, this episode is for you.

In this episode, you’ll learn:

• Why the news is designed to activate your stress response
• The difference between staying informed and perpetuating dysregulation
• The framework: only consume information proportionate to your ability to take action
• Small, meaningful actions that support both nervous system health and social change

3 Takeaways:

1. News media is designed to dysregulate you.
2. Match information consumption to your capacity for action.
3. Caring about the world and protecting your nervous system aren't mutually exclusive.

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Websites to find local ways to serve:

1. JustServe (justserve.org)
   • What it is: A community service platform that connects volunteers with projects from non-profits, faith-based groups, and community organizations. It's very project-oriented, making it easy to find one-time events or short-term needs.
2. VolunteerMatch (volunteermatch.org)
   • What it is: One of the largest and most popular volunteer search engines. You can filter opportunities by location, cause (e.g., Animals, Arts & Culture, Seniors), and skills you want to use. They also list virtual and remote opportunities.
3. Idealist (idealist.org)
   • What it is: While also a major hub for nonprofit jobs and internships, Idealist also has a powerful search function for volunteer opportunities. It's excellent for finding roles that might involve more specific skills or leadership, like serving on a board.
4. Points of Light (pointsoflight.org/volunteer)
   • What it is: A global organization that promotes volunteering. Their website has a search function that aggregates opportunities from various partners, allowing you to find projects in your local area.
5. Meetup (meetup.com)
   • What it is: While not exclusively for volunteering, Meetup is an excellent tool for community involvement. You can find groups dedicated to local clean-ups, community gardening, social advocacy, or simply connecting with neighbors who share your interests.

—

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

When school ends and summer begins, many parents expect a break—but what often comes instead is a spike in stress. In this episode, we explore why summer can feel more dysregulating than restful and how to support your nervous system through the transition. Learn how small, intentional shifts can help you move through this season with more calm, connection, and compassion—for yourself and your kids.

In this episode, you’ll learn:

• Why the transition into summer can overwhelm your nervous system
• How loose rhythms, not rigid routines, support regulation for both you and your kids
• What co-regulation looks like in everyday moments (yes, even when it’s chaotic)
• Why repair after rupture is more important than getting it “right” all the time
• Simple somatic tools to anchor your body in overstimulating moments

3 Takeaways:

1. Loose Rhythm Regulates: A flexible but predictable rhythm can soothe your nervous system and create calm for your kids.
2. Regulation Doesn’t Have to Be Quiet: Even brief body-based practices—like shaking, orienting, or a breath reset—can make a real difference.
3. Repair Builds Safety: You don’t have to be perfect—just willing to come back and reconnect when things go sideways.

—

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