regulation tools

Episode 124: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout If you’ve ever wondered when all this nervous system work will finally start to feel natural, when will this click and become your new normal? This episode is for you. We’ve spent the last five weeks exploring the science — the nervous system ladder, […]

Episode 123: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout What do you do when regulation is activating? When you find it hard to relax when life finally lows down or you find safety after years of survival mode? Have you ever found yourself sitting on the couch your to-do list is done (or […]

Episode 122: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout 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 […]

Episode 120: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Anxiety isn’t just in your head—it’s a full-body experience that demands a full-body understanding. If your chest tightens, your thoughts race, and you feel like you’re bracing for something you can’t quite name, you’re likely in a nervous system state called activation. In this […]

Episode 114: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Sometimes the hardest part of healing isn’t surviving chaos—it’s staying present when things finally calm down. In this episode, Amanda unpacks why feeling safe can actually feel threatening for trauma survivors, and how this paradox plays out on a biological and emotional level. If […]

If you’ve landed on this blog you’ve likely heard the phrase “regulate your nervous system” more than once. But what does that really mean—and what does it actually look like in daily life? As a nervous system and mental health practitioner, and as someone who has personally navigated this healing path, I’ve learned that having […]

If anxiety is your default setting and you need tangible tools to support you in moments where it starts to spiral, keep reading (I was once there too). When your system is in a sympathetic (fight-or-flight) state, it makes it harder to: The seven, research-supported, practices I’ll walk you through in this post help you […]

If you’ve ever experienced a panic attack, you know how terrifying they can be. Your heart races, your breathing becomes shallow, and you might even feel like you’re having a heart attack or dying. The experience is so overwhelming that many people end up in the emergency room, only to be told: “It’s just anxiety.” […]

Episode 111: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Let’s be honest—healing rarely goes according to plan. Sometimes your go-to tools stop working. Or your body (or life) throws a curveball. You can’t rely on what used to work—and that shift can feel disorienting or even defeating. In this episode, Amanda shares a […]

Episode 96: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout It can be hard to find moments of pause at the end of the year—but this short, powerful practice invites you to do just that. In this guided episode, Amanda leads listeners through a nervous system-informed reflection to help you look back on the […]

Episode 92: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout The holidays can be beautiful, and brutal. Whether you’re navigating grief, family tension, or the weight of unrealistic expectations, this season often brings added stress to already-full systems. In this episode, Amanda lays out a grounded framework for caring for your mental health during […]

Episode 88: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Ever learned about something and thought, “Okay, but how does this feel in my body?” That’s the gap this episode fills. If last week’s episode offered the framework for resourcing, titration, and pendulation, this week is the practical invitation. Amanda guides you through a […]