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 em...

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!Key Takeaways:Daily nervous system shifts are nor...

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...

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 nervo...

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...

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.Key Ta...

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.Here's the 3 takeaways:Trauma isn't something you can force out – Healing is not about "releasing" or "getting ...

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 f...

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!Here's the 3 takeaways:Reframing Anxi...

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.Here's the 3 takeaways:Symptoms are Messengers, not problems: Whether physiological or psychological, your symptoms are communicating that something in your system is out of balance. Instead of fearing or avoiding them, get curious abou...

Today let’s talk about the anxiety 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!Here's the 3 takeaways:When you experience the sa...

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 th...

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 navigatin...

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 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 ...

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 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'l...

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! Watch to watch the video module instead? CLICK HEREEmotional Fitness Worksheets: CLICK HERELooking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous syst...

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.Here's the 3 takeaways:Firm but kind – Look for a moment today or this week to offer you...

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 o...

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 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 ...

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 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!Want me to talk about something specific on the podcast? Let me know HERE.Here's the 3 takeaways: Catch: Notice this week the urge to do more, when you decline your brain or body's request ...

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 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 importan...

Episode 70If you've ever felt frustrated by a therapist or coach responding to your request for tools with something like, "Well, what do you think a helpful tool would be?" then today's chat is for you. in this episode I share what I learned in attending my first ever ecstatic dance class and how it demonstrated for me the importance of suggestions in our healing journeys. When you've lived so much of your life inside a specific box, it can be really hard to see anything else. Join me a...

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 or dreams or plans are all too much, my pace is too much, etc… It’s a wound that gets triggered a lot in my friendships, entrepreneurship, and especially in my marriage. It's also a belief that holds me back from fully showing up in a lot of areas of my life.Join me for a conversation about how all our beliefs, while well-meaning and self-protective at one poi...

Episode 68When you’re not sleeping, eating, breathing, moving, resting, playing, or connecting enough — you should expect to be sick, your mental health will suffer because your brain and overall health are suffering. When we, or life, expects us to sacrifice the very habits that nurture our nature of being human — we suffer and there's no amount of talk therapy or meds (while possibly helpful) that heals symptoms caused by a dysregulated nervous system or daily habits that rob you of ge...