Sign up for the NYE Circle – Sunday, December 28th at 8 PM ET

In this episode I yap about my dumpster fire day. Thought I had childcare, I didn't. My 2 year old had 47 meltdowns. My 4mo old joined me for the membership Q&A— cute but not ideal. I found out a full bag of Christmas gifts got accidentally taken out with the trash last night. My son pulled our fish tank down off the shelf. Gallons of water and tiny rocks EVERYWHERE, a gash in his leg, but luckily the fish survived and is currently swimming around in a soup bowl. Andddd tomorrow is a big grief anniversary for me.

I will be crying into a cookie immediately after hitting post on this podcast but before I do I'll invite you to my NYE Circle event happening on the 28th. I share those details the last 10 or so minutes of the episode. Ok, I'm off to cry over cookies now as my form of nervous system regulation for the night.

—

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 the Regulated Living Membership waitlist to be first to know when doors open again!
• Order my book, Healing Through the Vagus Nerve today!

Website: https://www.regulatedliving.com/podcast

Email: amanda@regulatedliving.com

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

In this episode (a repeat conversation from 2023), Amanda dives into a common struggle during the winter months: Seasonal Affective Disorder (SAD), or seasonal depression. She shares listener struggles, the science behind how light impacts our mood, and actionable, research-backed tools to help you navigate the winter blues.

In this episode you'll learn:

• The definition of Seasonal Affective Disorder (SAD) and why the decrease in daylight hours is the biggest contributing factor.
• The three empirically supported treatments for SAD: Antidepressant medication, Bright Light Therapy, and CBT-SAD.
• The fascinating science behind how melanopsin cells in the eye and retinal responsivity link directly to your vulnerability to seasonal depression.
• Why the single most high-payoff habit for mental and physical health—especially in winter—is getting morning sunlight exposure.
• Practical guidance on using a Bright Light Therapy (Happy Lamp) device as an accessible, research-backed alternative to natural light.

3 Takeaways:

1. SAD is linked to decreased daylight hours, but understanding your unique contributing factors (biological vs. seasonal stressors) is essential for choosing the most supportive intervention.
2. New research points to lower retinal effectiveness to light in winter months as a possible biological vulnerability for SAD, suggesting why light-based interventions are often highly effective.
3. Daily morning sunlight is essential for optimal health of every human, but appears especially supportive for those struggling with SAD, who may benefit from supplementing with a bright light therapy pad.

—

📘 Other Resources:

• "Happy Light" Recommendations: Verilux® HappyLight w/ Timer ($39)
• Other resources:
  • Understanding and Treating Seasonal Affective Disorder | UPMC HealthBeat Podcast
  • Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Huberman Lab #43
  • Using Light to Optimize Health | Huberman Lab Podcast #68 (helpful times stamp @ ~ 1:12:00), Huberman Lab Light Protocol
  • The Role Of Environmental Light Exposure
  • Melanopsin Driven Pupil Responses and Physical Activity

Website: https://www.regulatedliving.com/podcast

Email: amanda@regulatedliving.com

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

We all bump into the blurry line between regulating and avoiding. In this episode, Amanda unpacks the difference between soothing your nervous system and emotionally bypassing—using a real client story to show how even “healthy” tools can become numbing when the intention and impact are off. Learn how to choose between regulation and resourcing, and try a simple check-in to turn coping back into connection.

In this episode, you’ll learn:

• The clear definitions of regulation (state-shifting) vs avoidance/numbing (state-escaping)
• Why the same behavior (TV, scrolling, exercise, breathwork) can heal or hide depending on intention & impact
• The difference between regulating and resourcing—and when each is appropriate
• How “pop healing” can unintentionally promote bypassing (and what to do instead)
• A quick two-question experiment to notice whether you’re shifting away from or expanding capacity for what you feel

3 Takeaways:

1. The same behavior can heal or hide, intention & impact are the tells.
   Regulation restores presence and energy; avoidance suppresses and disconnects. Ask: Does this make me more present or less present?
2. We need both regulating and resourcing tools. Use regulation when a state feels too big or inaccurate to the moment; use resourcing to expand your ability to be with what’s here safely.
3. Awareness is the work. Before you reach for a tool, pause: What am I feeling? What’s my intention? That tiny check-in turns numbing into nourishment and coping into true regulation.

—

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 Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
• Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast

Email: amanda@regulatedliving.com

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise