Episode 25: Spotify | Apple Podcasts | YouTube
View 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 dysregulation to regulation.
A Regulation Game Plan is a personalized framework to help you move from dysregulation to regulation. It’s a visual, repeatable process for understanding your nervous system states—and identifying the right tools to meet those states. Think of it like a sports playbook: when stress hits, you know exactly what to do, and when.
Most people need two game plans: one for when you’re activated (anxious) and another for when you’re shut down (disconnected or depressed). And within each plan, you’ll identify symptoms and tools for different intensity levels: mild, moderate, and severe (labeled 1, 2, and 3).
This approach isn’t just about knowing you’re dysregulated—it’s about understanding how it feels in your body, and how to move through it in small, doable steps.
No single tool is going to take you from a 3 (panic or shutdown) to a 1 (calm and connected). Regulation happens in layers. First, you meet your nervous system where it is. Then, you layer tools that help you slowly climb the nervous system ladder.
Amanda shares a personal example of this: after a meltdown at the post office, she layered tools in real-time—walking away from the situation, intentional breathwork with clenched fists, gentle transitions into slower breathing, and eventually vagus nerve activation. None of these tools alone “fixed” the moment—but together, they brought her back into regulation.
Regulating anxiety (activation) requires different tools than regulating depression (shutdown). For activation, you’ll often need movement and validation before you can slow down. For shutdown, you’ll need gentle mobilization and connection before you can fully engage.
This is why your game plan must be customized—not all tools work in all states. Something that helps you when you’re slightly overwhelmed might be totally ineffective when you’re in a panic.
Use a 3-column worksheet to document:
This way, you’re not guessing what to do—you’re building your own roadmap.
This game plan focuses on reactive tools—the things you reach for in the moment when you’re already dysregulated. (Proactive tools like daily meditation, nutrition, and sleep are important too, but they serve a different purpose.)
Reactive tools are what poke holes in your stress bucket when it’s about to overflow.
Creating a regulation game plan can feel overwhelming—especially if you’re trying to do it while dysregulated. That’s why Amanda offers guided support inside the Regulated Living Membership and her 1:1 coaching program, Restore. These spaces help you explore your nervous system, discover what works, and build your game plan with expert support.
Even if you’re working with a therapist or another practitioner, this episode is a great one to bring into session. Use it as a launchpad for your own custom regulation strategy.
*Want me to talk about something specific on the podcast? Let me know HERE.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
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Regulated Living provides neuroscience-backed mental health coaching to help you regulate your nervous system and reclaim your life from anxiety and depression.
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