Research, real-life stories, and science-backed tools to help you heal
Like letters from your friend who nerds out on neuroscience, then breaks it down in a way that makes you go, “Ahhh… that actually makes sense.”
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Read the Latest
Browse our recent posts on healing anxiety and depression, nervous system regulation, and all things mental health.
Episode 44: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout This episode continues our seasonal series on navigating mental health challenges during the holidays. Amanda shares listener-submitted struggles and offers tangible, compassionate support for managing emotional overwhelm, social gatherings, expectations, and more. What We Cover in This Episode Navigating Holiday Events Without Overwhelm One […]
Episode 43: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout This is Part 1 of a listener-led holiday support series where Amanda responds directly to the most common seasonal struggles submitted by the audience. In this episode, she offers thoughtful, research-backed, and candid guidance on navigating holiday grief, loneliness, nontraditional family dynamics, and overstimulation […]
Episode 42: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout This episode is part of a seasonal mental health series focused on common struggles during the winter months. In this episode Amanda dives into the biology, stress load, and contributing factors of Seasonal Affective Disorder (SAD)—and how light exposure, nervous system regulation, and lifestyle […]
Episode 41: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout If you’ve been trying to think your way out of anxiety and depression, but feel like something’s still missing, this episode is for you. Mental health isn’t just about your thoughts—it’s also about how you sleep, breathe, eat, and relate. This week’s episode covers […]
Episode 40: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout This is the final post in our four-part Stress Bucket Series—a practical framework for identifying, understanding, and managing the stressors that fill your system. If you haven’t yet listened to the first three episodes, pause here and start with Episode 37 to fully explore […]
Episode 39: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout This is part 3 of our 4-part series on the Stress Bucket exercise—a practical framework we use with clients to help them regulate their nervous system and build more sustainable lives. If you missed the first two parts, Episode 37 covers your stress bucket […]
Episode 38: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout This post is part 2 of a 4-part series on the Stress Bucket exercise—a core framework we use with clients to help them manage their load, build capacity, and live with more intention. If you haven’t yet, go back Part 1 (Episode 37) to […]
Episode 37: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout You’ve probably heard the phrase, “you can’t pour from an empty cup.” But what if the real problem isn’t an empty cup—but a constantly overflowing one? In this 4-part series, Amanda walks through the Stress Bucket Exercise, a powerful tool for understanding your unique […]
Episode 36: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout When you’ve lashed out, shut down, or spiraled into self-blame, what comes next matters most. In this post, we’ll explore the nervous system science behind rupture and repair, and how to use those messy moments as opportunities for growth and deeper connection—with yourself and […]
Episode 35: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout When your partner shuts down, lashes out, or avoids conflict, it’s easy to take it personally. But what if their reaction isn’t about you at all? In this episode, Amanda breaks down the concept of default survival responses and why understanding your partner’s patterns […]
Episode 34: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Ever find yourself yelling before you even realize you are mad? Or agreeing to something you didn’t want to do, then wondering why you couldn’t say no? That’s not you being irrational—it’s your nervous system doing its job. In this episode, we explore the […]
Episode 32: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Life as a parent can feel like trying to lift a 300-pound weight when you’ve only got the capacity for 50. If you’re feeling maxed out by everything on your plate, this post will show you how to start decreasing your mental and emotional […]
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Regulate & Rewire
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For years, I cycled through therapy and meds, wondering why nothing was really sticking. You too? Then you’re in the right place.
Turns out, the problem wasn’t me—and it’s not you, either. Anxiety and depression are symptoms of a nervous system stuck in survival mode.
Once I understood that, everything changed.
Now, I help people heal anxiety and depression at the root by combining science, somatics, and tools that actually work.
This blog is where I share what I’ve learned through over a decade of research, coaching, and lived experience. My goal is to create a space where healing feels possible and a whole lot less overwhelming.
I’m so glad you’re here. 🤍
Hi, I’m Amanda Armstrong.
Founder, speaker, author, neuroscience nerd, and mental health coach.
(aka your friend who nerds out on neuroscience)
-Amanda
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