Understanding Anxiety, Depression & the Nervous System
Episode 2: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
You’ve tried therapy. Maybe medication. You’ve journaled, meditated, shifted your mindset… but you’re still struggling with anxiety that feels unshakable or depression that leaves you numb.
It’s easy to start wondering: What’s wrong with me?
But, what if nothing’s wrong with you at all? What if your nervous system is doing exactly what it was designed to do—and your symptoms are simply signs of a system working overtime to keep you safe?
In this first episode of Regulate & Rewire, I share the science, personal insight, and practical tools that shifted my entire healing approach—and that now guide everything I do in coaching.
Quick Overview: What This Episode Covers
- The real, functional role of your nervous system
- How anxiety and depression show up through a nervous system lens
- The “nervous system ladder” and what zone you’re living in
- Why traditional talk therapy may have helped a little—but not enough
- Three tangible takeaways to begin regulating today
Your Nervous System: The Missing Link
Your nervous system is like an internal surveillance system—a smart, protective database that holds every moment you’ve ever felt unsafe, unseen, or overwhelmed. It’s constantly scanning your environment and asking: “Is this safe?”
And here’s the kicker:
80% of the mind-body conversation flows from your body to your brain—not the other way around.
So while mindset work and therapy can be helpful, they often fall short when your nervous system is stuck in survival mode. That’s why body-based, somatic tools are a core part of my work—and why this nervous system lens changes everything.
Two States, One Seesaw
Your nervous system mainly operates in two states:
- Parasympathetic (Rest & Digest): Your calm, connected, regulated baseline. Life still happens, but you feel capable of handling it.
- Sympathetic (Fight or Flight): Your activated, mobilized state. This is where anxiety lives—fast heart rate, racing thoughts, urgency.
Having a regulated nervous system doesn’t mean you always feel calm. It means you can recognize when you’re dysregulated and know how to reset.
The Nervous System Ladder
To make this all easier to visualize, I use a tool called the Nervous System Ladder—inspired by Polyvagal Theory. Think of your nervous system like a ladder:
- Green Zone (Top): Where you feel safe, connected, and in control. Thoughts like “I can do this” are common here.
- Yellow Zone (Middle): Fight-or-flight mode. This is where anxiety lives—alongside urgency, frustration, and overwhelm.
- Red Zone (Bottom): Shutdown mode. This is where depression lives—numbness, disconnection, hopelessness.
You move up and down this ladder constantly. The longer you spend in yellow or red, the more that zone becomes your “normal.”
Why You Might Feel Stuck
Modern life keeps most of us in a chronic stress loop. One stressor hits, then another, then another—before your system ever has a chance to reset.
If you’ve been stuck in anxiety or depression, this is why: your system has adapted to survive, not to thrive.
A New Equation for Healing
Here’s the framework I teach all my clients:
Your current nervous system state =
Past lived experience + Current life stressors – Regulating tools/resources
You’re not broken. You’re adapting. Healing means building the tools and conditions that allow your system to reset, rewire, and finally feel safe again.
Three Tangible Takeaways
- Reframe Your Symptoms: Ask: What if I’m not broken? Your nervous system is plastic—it can change. And change starts with understanding.
- Check In with Your Ladder. Throughout your day, ask: Where am I right now? Green? Yellow? Red? Awareness always comes before change.
- Get Curious, Not Critical. When symptoms show up, ask: “If this anxiety or depression is here to protect me, what might it be trying to keep me safe from?” Curiosity opens the door to compassion—and better coping.
Want to Go Deeper?
Download free resources here or explore personalized support inside:
- Regulated Living Membership – Monthly membership for nervous system healing
- Restore – 1:1 coaching program for anxiety and depression
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.
