regulation tools

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 […]

Episode 85: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout “Releasing trauma” has become one of the trendiest things to say in the healing space. It’s a catchy phrase, the IG reels of people shaking or sobbing grab your attention, it makes you think if you do A then B is the result—but today, […]

Episode 83: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Feeling tense or overwhelmed in unfamiliar situations? Whether it’s starting a new job, traveling, or facing a big life shift, many of us experience what’s commonly labeled as situational anxiety. In this episode, Amanda unpacks what’s really happening under the surface through a nervous […]

Episode 25: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout If you’ve ever felt stuck trying to figure out which nervous system tools to use—and when—you’re not alone. In this episode, Amanda walks you through a powerful, practical framework called the Regulation Game Plan, which helps you create a personalized map to move from […]

Episode 14: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Your three-year-old is having a complete meltdown over candy at 9 AM. Your first instinct might be to send them to their room for a timeout, try to reason with them, or maybe even lose your cool and yell. But what if there was […]

Episode 13: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout This episode is a guided, experiential nervous system regulation sequence for moments when you feel anxious, activated, overwhelmed, or caught in spiraling thoughts. Whether you’re currently dysregulated or just want to explore somatic tools in a calm state, this episode walks you through a […]

Episode 11: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout You have a big life event coming up—maybe a work presentation, visiting family you’ve been estranged from, or returning to a place that holds difficult memories. You know it’s going to be challenging, potentially triggering, and you want to prepare yourself as best you […]