Tangible Tools for Depression (Depression Mini Series – Part 3)
Episode 21: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
What if you could move through depression not by pushing harder—but by meeting your body exactly where it is? In this final part of Amanda’s three-part series, she shares tangible, somatic tools for when you’re feeling shut down, disconnected, or stuck in the red zone. These practices aren’t about doing more—they’re about choosing the few that work best for you.
What We Cover in This Episode
- The difference between proactive and reactive regulation tools
- Why generic advice like “just exercise” often makes things worse
- How to personalize your toolkit for nervous system healing
- Somatic practices to invite connection and mobilization
- A new way to view “doing nothing” when you’re in the red zone
Understanding the Two Types of Tools
When you’re working with clients (or healing solo), it helps to separate tools into two categories:
- Reactive tools: These help reverse the spiral in the moment when you’re already in the shutdown state.
- Proactive tools: These are habits that help prevent you from dropping into the red zone as often or staying there as long.
Reactive tools are about immediacy and responsiveness. Proactive tools are about creating a safer, more resilient baseline over time.
Why Action Feels Impossible in the Red Zone
Amanda reminds listeners that depression is an immobilized state. Of course it’s hard to move, reach out, or “do the thing.” That’s not a personal failure—it’s your physiology protecting itself.
This is why nervous system healing often requires gentle accountability and personalization. If you’re feeling stuck, working with a practitioner (or inside something like the Regulated Living Membership or Restore 1:1 Coaching) can offer the structure and support your nervous system needs to shift.
Top-Down vs. Bottom-Up Tools
Not all tools work the same way.
- Top-down tools (e.g., therapy, mindset work) start with your thoughts.
- Bottom-up tools (e.g., breathwork, somatic practices) start with your body.
Research shows that 80% of the communication between the body and mind starts in the body. That’s why Amanda prioritizes bottom-up tools, especially for those in shutdown states like depression.
Reactive Tools for Connection
These practices help re-establish connection—with your body, your environment, or others:
- Visual orienting: Gently move your gaze around the room, naming objects or using a practice like “color spotting.”
- 3-3-3 Drill: Identify 3 things you can see, hear, and touch.
- Body squeeze: Slowly squeeze or pat different parts of your body while naming them to re-establish physical awareness.
- Safe connection: Identify someone you can text or call. Ask for a “glimmer”—something small that brings joy or safety.
Reactive Tools for Mobilization
When your system is frozen, these tools help invite safe movement:
- Breathwork: Try a short round of double breathing (quick inhale-inhale, then exhale-exhale) to activate the body.
- Shift rooms: If a workout feels too big, simply move to another room.
- Weight shifting: Gently shift weight onto the balls of your feet, then back to center. This cues your system to move.
- Power posing: Collapse into a low posture, then slowly rise to standing and take up more space.
Sometimes “Doing Nothing” is the Work
The shutdown state exists for a reason. If you intentionally allow downtime, you can sometimes support your body better than if you force action. Letting yourself rest on purpose can help your system feel safe enough to come back online.
Amanda emphasizes that it’s the small, repeatable, personalized tools that create meaningful shifts over time. The ones that feel doable and safe in your body.
Three Tangible Takeaways
- Try One Tool: Don’t do all the things. Pick one connection or mobilization tool and try it gently this week.
- Redefine Progress: Moving from shutdown to activation might feel like anxiety—and that’s okay. It means your system is waking up.
- Reach for Support: If experimenting alone feels too hard, that’s not a failure. It’s a cue to invite support.
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 the Regulated Living Membership, a mental health membership and nervous system healing space (sliding scale pricing available)
- Join my Release Class – Monthly guided nervous system regulation class
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
*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.
