Celebrating 100 Episodes of Regulate & Rewire Friends, welcome to the 100th episode of Regulate & Rewire ! Today’s episode is a heartfelt celebration of this milestone and a deep dive into gratitude, reflection, and exciting plans for the future. And to mark this milestone, I share a special offer towards the end of the episode. This podcast exists because of you—your downloads, shares, reviews, and kind messages. You’ve made Regulate & Rewire a top resource for healing anxiety &...
Jan 28, 2025•19 min•Season 1Ep. 100
I’m dysregulated, now what? This episode dives into two powerful approaches you can use when you notice anxiety, depression, or other challenging emotions arising: leaning in, or changing course. We’ll explore what each of these options look like, as well as, how to best use them, by understanding your nervous system's various states and how they inform your approach to regulation. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support? 1...
Jan 22, 2025•32 min•Season 1Ep. 99
In this episode of Regulate & Rewire, we explore how to navigate collective trauma and maintain mental health in a world that feels increasingly chaotic. From California wildfires to global conflicts, we discuss why our ancient nervous systems struggle with modern information overload and offer practical strategies for staying regulated while staying informed. Learn about the concept of "conscious oscillation," tips for healthy information consumption, and why finding moments of joy isn't ju...
Jan 14, 2025•26 min•Season 1Ep. 98
As we close out the year, this episode focuses on 5 foundational habits for a more regulated 2025: sleep, movement, nutrition, stress management, and community. These habits are simple yet powerful tools for creating a foundation of nervous system health and emotional well-being. Inside this episode, I share why these pillars matter, how to approach them, and why starting small is the key to lasting change. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for mo...
Dec 31, 2024•27 min•Season 1Ep. 97
In today’s episode is a guided practice for Regulated Reflection. I'm intentionally keeping episodes shorter this month as this time of year is busy and I want to offer you a resource that fits into those smaller pockets of time. Take a moment to pause and care for yourself in the midst of the holiday season. If you enjoy this practice, I’d love to have you join us for the full NYE Circle experience. You’ll find all the details and the sign-up link in the show notes. CLICK HERE for the full show...
Dec 24, 2024•22 min•Season 1Ep. 96
As the year comes to a close, this episode invites you to reflect on the past year with curiosity and compassion—not judgment. I’ll guide you through a simple process to look back on meaningful moments, notice patterns, and set intentions for the year ahead. You’ll also hear about my NYE Circle happening this Sunday, December 29th, at 8 PM ET—a free, 90-minute virtual event to help you regulate, reflect, release, and step into 2025 with clarity and purpose. In this episode, you’ll learn: Why ref...
Dec 17, 2024•19 min•Season 1Ep. 95
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 found herself overwhelmed by guilt-ridden thoughts: " I’m a bad mom. Did I do this to him?” We explore the complex relationship between a parent’s healing journey and their child’s emotional well-being, examining how patterns like emotional availability, modeling calm, and creating balanced lifestyles can influence anxiety in children. Together, we’ll r...
Dec 10, 2024•39 min•Season 1Ep. 94
In this episode, we explore whether intense emotional moments—like panic attacks or big cries—are setbacks or signs of progress. Learn what happens in your nervous system during big emotional releases, why healing can feel harder before it gets better, and how to support yourself through these experiences. Click here to see the photo of story #3 moments before my friend helped get my shoulder back in place. Next Week: We’ll explore the connection between a parent’s healing and their child’s emot...
Dec 03, 2024•30 min•Season 1Ep. 93
The holiday season can be a mix of joy and stress—family dynamics, packed schedules, financial pressures, and unspoken expectations can take a toll on your mental health. In this episode, I share practical tips to help you stay regulated and set healthy boundaries. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwor...
Nov 26, 2024•36 min•Season 1Ep. 92
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 risky as it might sound, the experience brought three profound lessons about healing: the importance of practice, the power of pacing, and the value of having support. Join me as we explore how these lessons apply to your journey of emotional regulation and self-healing, especially if you didn’t grow up with the tools or guidance to navigate your emot...
Nov 19, 2024•18 min•Season 1Ep. 91
Today I explore the question "Is it possible to cycle through all nervous system states within the same day?" Spoiler alert—yes, *to an extent* — in this conversation we explore the considerations around this and I offer practical suggestions on how you can shift thorough these states with more ease. We'll talk about why these shifts happen, how to recognize them, and what it means for our mental and physical health. Hit play to hear more! CLICK HERE for the full show notes, resources, and 3 tan...
Nov 12, 2024•29 min•Season 1Ep. 90
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 him and a raw, heartfelt look at how I’m supporting myself and my young son through this painful experience. The first half of the episode is a snapshot of our story. In the second half, I discuss how I'm helping my 4-year-old son process his first significant loss. I dive into the importance of role-modeling grief for children and offer some tips on h...
Nov 05, 2024•34 min•Season 1Ep. 89
In this episode, we’re shifting from learning to experiencing. Last week, we discussed the techniques of resourcing, titration, and pendulation and their importance in trauma healing. Today, I’ll guide you through a guided practice, allowing you to feel and embody these practices within your own systel.. This gentle, 15-minute practice will help you connect to a sense of safety, ease into challenging sensations, and learn to move between states of comfort and discomfort. By engaging your nervous...
Oct 29, 2024•20 min•Season 1Ep. 88
In this episode, we dive into the concept of pendulation, a foundational process in trauma healing, particularly within Somatic Experiencing. We explore how pendulation involves oscillating between states of distress (activation) and calm (regulation), allowing the nervous system to release stored tension without getting stuck. We also discuss two essential techniques that support pendulation: Resourcing : Developing internal or external anchors that evoke safety and calm, serving as a foundatio...
Oct 22, 2024•22 min•Season 1Ep. 87
Did you know that there a sequential order to healing? In this episode of Regulate & Rewire , we explore "The Pyramid of Healing," and it's 4-phases that support your healing journey. If you’ve ever felt stuck, overwhelmed, or like your healing efforts aren’t working, it might be because things are happening out of order. Discover the four phases of healing—Education & Awareness, Regulation, Rewiring, and Resourcing—and learn how following this sequence can create lasting change. CLICK H...
Oct 15, 2024•32 min•Season 1Ep. 86
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 the body, healing is much more about creating safety within the body so it can transform naturally. We explore the layers of trauma healing—physical, emotional, psychological, and relational—and why true healing requires a holistic approach. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?...
Oct 08, 2024•32 min•Season 1Ep. 85
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 that and adjust your commitments accordingly. This week, instead of pushing myself to create a longer, more researched episode, I’m giving myself permission to record a shorter one – and I’m encouraging you to do the same in your life. Far too often, we get caught up in the cycle of doing more, but healing happens when we make space for it. If your load fee...
Oct 01, 2024•17 min•Season 1Ep. 84
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 a changing seasons in your life. This is often referred to as situational anxiety, which is a form of anxiety that happens in response to a new, unfamiliar, or stressful (to you) situation. Today I'm going to offer a nervous system reframe and other tools to help you navigate this better. Hit play to listen! CLICK HERE for the full show notes, res...
Sep 24, 2024•27 min•Season 1Ep. 83
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 conversation about symptoms and how the way we understand or perceive them can intensify or de-intensify them. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) R...
Sep 17, 2024•23 min•Season 1Ep. 82
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 me detail by detail, so if you’re already feeling a little worked up today, maybe come back to this episode later when my airport stress won’t increase your stress but can instead be simply a chaotic story you get to listen to for your education & entertainment purposes. Hit play for the full convo! CLICK HERE for the full show notes, resources, and...
Sep 10, 2024•30 min•Season 1Ep. 81
Today, we're talking about something that might surprise you—we’re going to talk about Botox. If you're asking, “Why are we discussing Botox on a podcast focused on mental health?” Another centerpiece to this podcast is talking about ways to support, heal and regulation your nervous systems, in that it's important to consider how everything we do—including something as common as a Botox—could play a role. Today we'll talk about both the cosmetic & medical uses of Botox as we talk through it'...
Sep 03, 2024•28 min•Season 1Ep. 80
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 realize on a Monday night that I don’t have anything recorded for tomorrow’s podcast episode and I don’t have the time, energy, or capacity to do the full outlining, researching, or scripting that other podcast get. Instead I just talk more candidly from the heart - today that conversation is about the "A-lot-ness" in my life right now and how I'm navigating i...
Aug 27, 2024•36 min•Season 1Ep. 79
Ever feel at war with yourself? Ever find yourself frustrated that you overreacted or that you've again turned to a less than ideal way of coping? In IFS this is called being "blended" - this is when a particular part (usually a younger wounded or protective part) of you has taken over, influencing your thoughts, emotions, and actions, so much so that it feels as if you are that part. Today we're talking about how to "unblend" to put your regulated self back in the driver seat of your mind, body...
Aug 20, 2024•34 min•Season 1Ep. 78
Have 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 started to notice these seemingly problematic beliefs or behaviors, things like perfectionism, emotional eating, doom scrolling, etc... — each of these can be labeled as one of our "parts." Today we’re diving into a healing modality called parts work, or internal family systems (IFS), and the role it can plays in healing anxiety & depression. I'll also talk ...
Aug 13, 2024•32 min•Season 1Ep. 77
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 emotional fitness (aka emotional regulation). Hit play for the full conversation! CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health me...
Aug 06, 2024•33 min•Season 1Ep. 76
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, that can change how you look at and navigate your healing journey. In this episode, we’ll take a deeper look at how these reframes—originally shared in a parenting context—can be applied to all of us trying to live more regulated lives. Hit play for the full conversation. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for mo...
Jul 30, 2024•27 min•Ep. 75
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 mantras, that can totally change how you look at your healing journey. In this episode, we’ll take a deeper look at how these reframes—originally shared in a parenting context—can be applied to all of us trying to live more regulated lives. We’ll explore how understanding your past can shine a light on your present behaviors and, most importantly, figure out...
Jul 23, 2024•19 min•Ep. 74
Today’s conversation is a direct response to the following listener request: "I am a parent to 4 young kids (one with special needs and another with some extra needs). I struggle immensely with keeping myself regulated and calm with their big emotions. I wondered if you might explore in further episodes about how to let go of the need for control as a parent and how that need for control influences feeling dysregulated when the kids are rough housing and noisy/chaotic. I struggle so much to just...
Jul 16, 2024•33 min•Season 1Ep. 73
If you feel like you can't rest until everything is done - this conversation is for you. I also talk about functional freeze and how this do do do without knowing how or when to allow yourself proactive rest creates overwhelm and overloads the system into a state of freeze. Hit play for more! CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & inc...
Jul 09, 2024•20 min•Season 1Ep. 72
Have you ever found yourself rushing to do something or rushing get somewhere when you really didn’t actually need to rush? You weren’t running late, there wasn’t a timeline, no one was waiting on you and yet you felt this urgent need to move faster. If so, this episode is for you. We all have default patterns, default ways of responding to the world around us because of our past lived experiences. Join me for a conversation about why these patterns take hold, but more importantly what it looks ...
Jul 02, 2024•26 min•Season 1Ep. 71
