Regulate & Rewire: An Anxiety & Depression Podcast
Episodes
From Knowing Different to Living Different (Part 5)
21 Apr 2026
Contributed by Lukas
In the final episode of this stress management series, Amanda steps back from frameworks and talks about the gap between understanding what needs to c...
Editing Your Stress Bucket (Part 4)
14 Apr 2026
Contributed by Lukas
In part four of this stress series, Amanda moves from filtering into action — introducing the 3 D's framework for actually editing your stress ...
Filter Your Stress Bucket: How to Know What Actually Belongs (Part 3)
08 Apr 2026
Contributed by Lukas
In part three of this stress series, Amanda introduces the important step that comes before editing your stress bucket — filtering it. She shares tw...
Assess Your Stressors & Supporters (Part 2)
31 Mar 2026
Contributed by Lukas
In part two of this stress series, Amanda walks you through a practical, honest assessment of your stress by examining both sides of the see-saw—you...
Understanding Stress (Part 1)
24 Mar 2026
Contributed by Lukas
In this episode, Amanda introduces a new four-part series on stress by reframing what stress actually is, and why stress itself isn't really the ...
Does This Give More Than It Takes?
11 Mar 2026
Contributed by Lukas
Amanda shares the nervous system framework behind a real family decision — getting a puppy with three kids under five — and why saying yes to some...
"You'd Never Know": A Song About What Depression Actually Looks Like
03 Mar 2026
Contributed by Lukas
In this episode, I'm breaking down the song "You'd Never Know" by Blu Eyes—a devastatingly honest look at what depression actual...
DUMPSTERFIRE Flash Sale (48 hours only!) 🔥
25 Feb 2026
Contributed by Lukas
Our launch week didn't go as planned — the website crashed, emails went out in the wrong order, and it was, well, a dumpster fire. So instead o...
"Dear Anxiety": What This Song Gets Right About Healing
24 Feb 2026
Contributed by Lukas
In this episode, I'm breaking down the song "Dear Anxiety" by Blu Eyes—and why it might be the most accurate description of anxiety a...
Why You Keep Over-Explaining Yourself (And How to Stop)
17 Feb 2026
Contributed by Lukas
Do you ever finish a conversation and realize you’ve just given a twenty-minute dissertation to justify a simple "no" or a basic need? In ...
Look for the Helpers
10 Feb 2026
Contributed by Lukas
When you witness suffering at scale, your capacity to care can feel like it’s running on empty. In this episode, we’re diving into the biological ...
Regulated Activism
03 Feb 2026
Contributed by Lukas
When the world feels like it's falling apart, how do we stay connected to ourselves while still showing up for what matters? In this episode, we&...
Regulating In A World On Fire (Repost)
27 Jan 2026
Contributed by Lukas
New intro, repeat episode of one I published almost exactly a year ago. While the examples I offer are a year old, the suggestions offered apply just ...
Why 'New Year, New You' Backfires (Nervous System Edition)
20 Jan 2026
Contributed by Lukas
Why does “New Year, New You” feel so motivating… and then fall apart just weeks later? In this episode, we explore why New Year’s resolutions ...
What I'm NOT Taking Into the New Year
06 Jan 2026
Contributed by Lukas
In Part 2 of our New Year mini-series, we’re moving beyond the "New Year, New You" hype to have a more honest conversation about what it a...
Completing the Year (A Somatic Closure Practice)
31 Dec 2025
Contributed by Lukas
The calendar says the year is over, but has your nervous system caught up? In Part 1 of our New Year’s Mini Series, we’re moving away from high-pr...
My Dumpster Fire Day & An Invite to My NYE Circle
17 Dec 2025
Contributed by Lukas
Sign up for the NYE Circle – Sunday, December 28th at 8 PM ETIn this episode I yap about my dumpster fire day. Thought I had childcare, I didn'...
How to Manage Seasonal Depression
10 Dec 2025
Contributed by Lukas
In this episode (a repeat conversation from 2023), Amanda dives into a common struggle during the winter months: Seasonal Affective Disorder (SAD), or...
Regulation or Avoidance? How to Tell the Difference
02 Dec 2025
Contributed by Lukas
We all bump into the blurry line between regulating and avoiding. In this episode, Amanda unpacks the difference between soothing your nervous system ...
Your Invitation to Regulated Living
25 Nov 2025
Contributed by Lukas
This week, I’m pulling back the curtain on the Regulated Living Membership—because doors are officially open.If you've been stuck in survival...
When Self-Discipline Is Self-Care
18 Nov 2025
Contributed by Lukas
Sometimes, the kindest thing you can do for your nervous system isn’t to rest—it’s to move. This episode is for the ones who don’t relate to o...
Why You Drop Self-Care When Life Gets Good
11 Nov 2025
Contributed by Lukas
Today's conversation is for the Type A, high achieving, often overwhelmed and anxious nervous system folk. Amanda talk about the pattern we often...
Guided Regulation Practice for Anxiety
04 Nov 2025
Contributed by Lukas
Today’s going to be a little bit different, instead of our normal educational chat this is going to be a guided experiential episode that you can co...
dYsReGuLaTiOn & Activation Are Not The Same Thing
29 Oct 2025
Contributed by Lukas
I (Amanda) signed up to chaperone my kindergartener's field trip. Then childcare fell through. Suddenly I'm responsible for my feral 2-year-...
My Postpartum Crashout (and the Robot That Talked Me Off the Ledge)
21 Oct 2025
Contributed by Lukas
Ever feel like you're failing, no matter how hard you try to organize, optimize, or just push through? In this deeply personal and vulnerable epi...
Eldest Daughter Syndrome
14 Oct 2025
Contributed by Lukas
A deeply personal exploration of eldest daughter syndrome—the invisible load that comes with being the responsible one, the second mom, the exampl...
Why We Underestimate Our Ability (Part 3 - Anxiety Equation Series)
30 Sep 2025
Contributed by Lukas
In the final episode, Amanda tackles the most empowering part of the equation: the “Underestimation of Ability.” Discover the science behind why w...
Why We Overestimate Threats (Part 2 - Anxiety Equation Series)
23 Sep 2025
Contributed by Lukas
Welcome to part two of our series! Today, Amanda’s diving into the first half of the anxiety equation: the “Overestimation of Threat.” Learn why...
The Anxiety Equation (Part 1)
16 Sep 2025
Contributed by Lukas
Ever wonder why anxiety shows up and feels so overwhelming? In this episode, Amanda kicks off a mini-series by re-introducing a game-changing formula ...
How I Turned a Potentially Really Bad Day Around With Regulation
02 Sep 2025
Contributed by Lukas
I woke up anxious today and this conversation is about what I did to not let it ruin my day. 4am kid wake up, a bad dream, excitement, crappy sleep, a...
Traumatizing or Resilience Building? Supporting Children Through Hard Things
26 Aug 2025
Contributed by Lukas
When hard things happen to our children (our ourselves), our instinct is often to protect them from discomfort at all costs. But what if the goal isn&...
The Link Between Anxiety, Depression & Chronic Illness
19 Aug 2025
Contributed by Lukas
Have you ever felt like you're chasing symptoms across your body—from anxiety and depression to gut issues, chronic fatigue, or autoimmune flar...
Bringing It All Together - Nervous System Understanding in Real Life
12 Aug 2025
Contributed by Lukas
To wrap up our series on nervous system states, we move from theory to real life. This special episode features a powerful voice message from a listen...
Understanding Regulation – Why We Need This As Our Default State (Part 5)
05 Aug 2025
Contributed by Lukas
In this episode of our series on nervous system states, we explore the ultimate goal: more regulation. Amanda breaks down the physiology and psycholog...
Understanding Shut Down— Depression and Your Body’s Protective Disconnection (Part 4)
29 Jul 2025
Contributed by Lukas
Shut down is your nervous system's most protective response. If you've ever felt heavy, numb, and completely disconnected from life—like y...
Understanding Freeze— The “Wired-But-Tired” State (Part 3)
22 Jul 2025
Contributed by Lukas
"Freeze" is arguably the most confusing, nuanced, and self-blame-inducing state for people to understand. We often mistake it for laziness, ...
Understanding Activation– Anxiety & Your Fight/Flight Response (Part 2)
15 Jul 2025
Contributed by Lukas
In this episode we explore the activated nervous system state—better known as fight-or-flight. If you’ve ever felt anxious, tightly wound, or like...
Why Different Tools Work for Different Nervous System States (Part 1)
08 Jul 2025
Contributed by Lukas
Ever wonder why a breathing exercise that works for your friend makes your own anxiety worse? The problem isn't you - it's that we've b...
Uphill Healing: Why Everything Feels Harder (and How to Make It Easier)
01 Jul 2025
Contributed by Lukas
Using a personal story about a difficult uphill walk versus an easy downhill one, this episode offers a powerful and validating analogy for the healin...
Your Nervous System and the News: Staying Informed Without Staying Dysregulated
24 Jun 2025
Contributed by Lukas
Living in the world right now can feel overwhelming, especially when every news alert seems like another crisis demanding your attention– the news c...
Nervous System Prep for Summer as a Parent
11 Jun 2025
Contributed by Lukas
When school ends and summer begins, many parents expect a break—but what often comes instead is a spike in stress. In this episode, we explore why s...
Why Safety Can Feel Scary After Trauma (Simplified)
03 Jun 2025
Contributed by Lukas
This is a simplified version of the conversation we had last week about how it's common for trauma survivors to feel anxious or scared when they ...
When Safety Feels Scary: Why Regulation Can Be Terrifying After Trauma
27 May 2025
Contributed by Lukas
Have you ever felt anxious about not feeling so anxious? Or had a moment of regulation trigger anxiety? In this follow-up we explore a counterintuitiv...
Finding Safety in Unsafe Places: Supporting Nervous System Regulation
21 May 2025
Contributed by Lukas
In this episode, we tackle the challenging but vital question: How can we support nervous system regulation when someone isn't in a safe environm...
Is Your Gut Triggering Your Anxiety? Understanding Bottom-Up Panic
06 May 2025
Contributed by Lukas
Can anxiety start... in your gut? Triggered by a listener's experience linking a gut cleanse to panic attacks, this episode dives deep into the p...
When Life Gets Heavy– Slow Down, Drop Weight, & Adapt
29 Apr 2025
Contributed by Lukas
In this episode, Amanda shares a personal story about her shift from running to walking—and eventually walking with a weighted vest—and how this p...
Derealization - What it is & Tools to Help
22 Apr 2025
Contributed by Lukas
Ever felt like the world around you suddenly turned foggy, distant, or dreamlike? That’s derealization—and while it can feel disorienting, it’s ...
Bringing It All Together (Final Part: B2B Series)
16 Apr 2025
Contributed by Lukas
In this final episode of our Back to the Basics series, we bring together all the key concepts we've explored over the past eight episodes. From ...
Bloodwork & The Chemical Imbalance Theory (Part 8: B2B Series)
08 Apr 2025
Contributed by Lukas
In this episode, we’re continuing with Part 8 of the Back to the Basics series by exploring the vital role that comprehensive lab work plays in heal...
Proactive Regulation: Long-Term Strategies for a Resilient Nervous System (Part 7: B2B Series)
01 Apr 2025
Contributed by Lukas
In Part 7 of our Back to Basics series, we explore proactive regulation as the long-term approach to healing anxiety and depression through a nervous ...
Reactive Regulation in Real Life (Part 6: B2B Series)
25 Mar 2025
Contributed by Lukas
This morning I wanted to flush my kid down the toilet, it was just one of those mornings. It made me realize that while last week we had a great chat ...
Reactive Regulation: Your In-The-Moment Nervous System Toolkit (Part 5: B2B Series)
18 Mar 2025
Contributed by Lukas
In part 5 of our Back to Basics series, we explore reactive regulation, a powerful approach to managing your nervous system in moments of anxiety, ove...
Assessing Your Stress Bucket (Part 4: B2B Series)
11 Mar 2025
Contributed by Lukas
In part 4 of our Back to Basics series, we explore the "stress bucket" analogy to help you understand why you might be feeling overwhelmed, ...
Why We Get Stuck (in Anxiety & Depression): Understanding Nervous System Dysregulation (Part 3: B2B Series)
04 Mar 2025
Contributed by Lukas
In part 3 of our Back to Basics series, we explore why we get stuck in states of dysregulation and why anxiety and depression persist. Learn how moder...
6 Nervous System States & Their Stories (Part 2: B2B Series)
11 Feb 2025
Contributed by Lukas
In this second episode of the "Back to Basics" series, we explore the six nervous system states and how understanding them can transform you...
Get To Know Your Nervous System (Part 1: Back to the Basics Series)
04 Feb 2025
Contributed by Lukas
In this first episode of the “Back to Basics” series, where I dive into the core of what drives anxiety and depression: your nervous system. When ...
Celebrating 100 Episodes & A Look Forward
28 Jan 2025
Contributed by Lukas
Celebrating 100 Episodes of Regulate & RewireFriends, welcome to the 100th episode of Regulate & Rewire! Today’s episode is a heartfelt cele...
Reactive Regulation: Lean In or Change Course?
22 Jan 2025
Contributed by Lukas
I’m dysregulated, now what? This episode dives into two powerful approaches you can use when you notice anxiety, depression, or other challenging em...
Regulating In A World On Fire
14 Jan 2025
Contributed by Lukas
In this episode of Regulate & Rewire, we explore how to navigate collective trauma and maintain mental health in a world that feels increasingly c...
5 Habits for a More Regulated 2025
31 Dec 2024
Contributed by Lukas
As we close out the year, this episode focuses on 5 foundational habits for a more regulated 2025: sleep, movement, nutrition, stress management, and ...
Guided Practice for Regulated Reflection
24 Dec 2024
Contributed by Lukas
Sign up for the NYE Circle – Sunday, December 29th at 8 PM ETIn today’s episode is a guided practice for Regulated Reflection. I'm intentiona...
Regulated Reflection: A Grounded Approach to Ending the Year
17 Dec 2024
Contributed by Lukas
Sign up for the NYE Circle – Sunday, December 29th at 8 PM ETAs the year comes to a close, this episode invites you to reflect on the past year with...
Did I Give My Child Anxiety? Understanding Parent-Child Patterns
10 Dec 2024
Contributed by Lukas
In this episode, we dive into the second part of a listener’s heartfelt question about parenting and anxiety. After a big emotional release, she fou...
Is This a Setback or a Step Forward in Healing?
03 Dec 2024
Contributed by Lukas
In this episode, we explore whether intense emotional moments—like panic attacks or big cries—are setbacks or signs of progress. Learn what happen...
Holiday Mental Health Support
26 Nov 2024
Contributed by Lukas
The holiday season can be a mix of joy and stress—family dynamics, packed schedules, financial pressures, and unspoken expectations can take a toll ...
What My Four-Year-Old Knows About Healing That Most Adults Don't
19 Nov 2024
Contributed by Lukas
In this episode, I share a personal (and slightly unconventional) parenting story about letting my 4-year-old son practice walking on our roof. As ris...
Navigating Daily Nervous System Shifts
12 Nov 2024
Contributed by Lukas
Today I explore the question "Is it possible to cycle through all nervous system states within the same day?" Spoiler alert—yes, *to an ex...
"Letting Go Good": Navigating Grief With Our Kids
05 Nov 2024
Contributed by Lukas
In today’s episode, I invite you into a personal journey as I navigate the grief of losing my soul-dog, Cooper. This episode is both a tribute to hi...
Guided Practice for Resourcing, Titration, and Pendulation
29 Oct 2024
Contributed by Lukas
In this episode, we’re shifting from learning to experiencing. Last week, we discussed the techniques of resourcing, titration, and pendulation and ...
Healing Trauma Safely with Pendulation, Resourcing, and Titration
22 Oct 2024
Contributed by Lukas
In this episode, we dive into the concept of pendulation, a foundational process in trauma healing, particularly within Somatic Experiencing. We explo...
The Pyramid of Healing - Why Healing in Order Matters
15 Oct 2024
Contributed by Lukas
Did you know that there a sequential order to healing? In this episode of Regulate & Rewire, we explore "The Pyramid of Healing," and it...
Why You Can’t Just “Release” Trauma
08 Oct 2024
Contributed by Lukas
In this episode, we dive into the common phrase “releasing trauma” and what it really means. While many people think trauma can be pushed out of t...
It's Okay to Do Less: A Gentle Reminder for Your Healing Journey
01 Oct 2024
Contributed by Lukas
In today’s shorter episode, I want to offer you a gentle reminder: it’s okay to do less. When you have less to give, it's important to honor ...
How to Navigate Situational Anxiety
24 Sep 2024
Contributed by Lukas
Do you ever find yourself tense or anxious when dealing with new situations? This could be traveling to a new place, interviewing for a job, or simply...
What Are Your Symptoms Trying to Tell You? - A "Symptoms" Reframe
17 Sep 2024
Contributed by Lukas
One of the most overlooked but important steps in healing anxiety, depression, or trauma is learning to not be afraid of your symptoms. Hit play for a...
My *Almost* Anxiety Attack at the Airport
10 Sep 2024
Contributed by Lukas
Today let’s talk about the anixiety attack I *almost* had at the airport earlier this summer. Warning I’m going to take you on this journey with m...
How Does Botox Impact the Nervous System & Emotional Regulation?
03 Sep 2024
Contributed by Lukas
Today, we're talking about something that might surprise you—we’re going to talk about Botox. If you're asking, “Why are we discussi...
Another Good Enough Episode (#3)
27 Aug 2024
Contributed by Lukas
If you’re new here, my "good enough" episodes typically happen as a result of me getting behind on recording podcasts. They happen when I ...
How to Unblend & Unburden (Parts Work Series, Pt. 2)
20 Aug 2024
Contributed by Lukas
Episode 78Ever feel at war with yourself? Ever find yourself frustrated that you overreacted or that you've again turned to a less than ideal way...
What is Parts Work? (Part 1)
13 Aug 2024
Contributed by Lukas
Episode 77Have you ever felt like a part of you wanted one thing and a part of you wanted something else? Or maybe on your healing journey you've...
What is Emotional Fitness?
06 Aug 2024
Contributed by Lukas
Ever feel like your feelings get so big so fast and you're not sure how to handle them? This week I'm sharing a lesson I taught about emotio...
4 Healing Reframes for Anxiety & Depression (pt 2)
30 Jul 2024
Contributed by Lukas
This is the second part of a two-part series that's all about healing reframes. I'll break down the final 3 helpful reframes, or mantras, th...
4 Healing Reframes for Anxiety & Depression (pt 1)
23 Jul 2024
Contributed by Lukas
This is the first part of a two-part series that's all about healing reframes. I'll break down the first of four super helpful reframes, or ...
Navigating Overwhelm & Dysregulation in Parenting
16 Jul 2024
Contributed by Lukas
Episode 73Today’s conversation is a direct response to the following listener request:"I am a parent to 4 young kids (one with special needs an...
Feel Like You Can't Rest Until Everything Gets Done? Hit Play
09 Jul 2024
Contributed by Lukas
Episode 72If you feel like you can't rest until everything is done - this conversation is for you. I also talk about functional freeze and how th...
Feel Like You're Always In A Rush? Hit Play
02 Jul 2024
Contributed by Lukas
Episode 71Have you ever found yourself rushing to do something or rushing get somewhere when you really didn’t actually need to rush? You weren’t ...
The Power of Suggestion (& What I Learned From an Ecstatic Dance Event)
25 Jun 2024
Contributed by Lukas
Episode 70If you've ever felt frustrated by a therapist or coach responding to your request for tools with something like, "Well, what do yo...
“I’m Too Much” & Other Beliefs I’m Unpacking in Therapy Right Now
18 Jun 2024
Contributed by Lukas
Episode 69One of my deepest beliefs is that “I’m too much” – I’m too loud, I’m too energetic, I ask too much, need too much, my idea’s o...
What is Regulated Living?
11 Jun 2024
Contributed by Lukas
Episode 68When you’re not sleeping, eating, breathing, moving, resting, playing, or connecting enough — you should expect to be sick, your mental ...
How INTEROCEPTION Helps You Heal [Essential 8 Series]
04 Jun 2024
Contributed by Lukas
Episode 67 - Essential 8 Series (Part 8)Do you struggle to feel connected or at home in your body? Do you often feel ungrounded? Do you have anxiety o...
How COMMUNITY Helps You Heal [Essential 8 Series]
28 May 2024
Contributed by Lukas
Episode 66 - Essential 8 Series (Part 7)Today we’re taking a deep dive into how community helps you heal & I would go as far as to say how and w...
How NUTRITION Helps You Heal [Essential 8 Series]
21 May 2024
Contributed by Lukas
Episode 65 - Essential 8 Series (Part 6)Today we’re chatting about nutrition and its impact on mental health, specifically anxiety, depression. Trea...
A Quote & a Soapbox About How Mental Health is "Health"
14 May 2024
Contributed by Lukas
A quick intermission from our 8 part "Essential 8" series because my brain needed a break after juggling a lot the past few weeks. At the he...
How STRESS MANAGEMENT Helps You Heal [Essential 8 Series]
07 May 2024
Contributed by Lukas
Episode 63 - Essential 8 Series (Part 5)At the heart of understanding and healing anxiety or depression through a nervous system lens is stress manage...
How VAGAL TONING Helps You Heal [Essential 8 Series]
30 Apr 2024
Contributed by Lukas
Episode 62 - Essential 8 Series (Part 4)📚 Pre-order my new book, Healing Through the Vagus Nerve today!🌏 International orders, click here!This i...
How BREATH Helps You Heal [Essential 8 Series]
23 Apr 2024
Contributed by Lukas
Episode 61 - Essential 8 Series (Part 3)Breath can be used as a powerful proactive and reactive regulation tool. Your respiratory system (aka breath) ...
How MOVEMENT Helps You Heal [Essential 8 Series]
16 Apr 2024
Contributed by Lukas
Episode 60 - Essential 8 Series (Part 2)I’m going to just come out with a pretty blunt to start today: there’s a set of minimal physical activity ...
How SLEEP Helps You Heal [Essential 8 Series]
09 Apr 2024
Contributed by Lukas
Episode 59 - Essential 8 Series (Part 1)Sleep plays a vital role in our overall health and wellbeing, yet 1 in 3 adults aren’t getting the recommend...
Why behavior change matters when healing (even if it’s not that cool to talk about)
02 Apr 2024
Contributed by Lukas
EPISODE 58Your habits matter, your lifestyle matters. Your overall health is the greatest contributor to your mental health. There’s no about of tal...
Are Cold Plunges & HIIT Training Hurting Your Healing?
26 Mar 2024
Contributed by Lukas
EPISODE 57When your nervous system has grown accustomed to chaos, things like stillness , rest, and slowing down feel unsafe. Because of this we often...