Cope Well - Behavior Therapy Skills to support Mental Health and Well-being

Ashley DeLuccia, Ph.D.
  • 0.0 (0)
  • Mental Health

Feeling overwhelmed? You're not alone. In a world where stress and anxiety seem to be winning, this podcast is your secret weapon for reclaiming your peace of mind. Dive into evidence-based strategies that transform chaos into calm. Each episode unlocks powerful behavior therapy and mindfulness techniques, giving you the tools to: • Tame your stress monster • Kick anxiety to the curb • Banish judgment (both self and others) • Cultivate genuine joy and contentment It's time to flip the script on emotional turbulence. Join us as we explore practical, science-backed methods to build a life that doesn't just look good on Instagram, but feels amazing from the inside out. Ready to trade overwhelm for inner peace? Your journey to a calmer, happier you starts here with emotion regulation expert Dr. Ashley DeLuccia. Listen now and take the first step towards the life you deserve. ashleydeluccia.substack.com

  1. Somatic Movement for Anxiety Relief: Breathwork + Body-Based Coping Tools (Part 1)

    17h ago

    Somatic Movement for Anxiety Relief: Breathwork + Body-Based Coping Tools (Part 1)

    Episode Summary Somatic movement is a great complement to breathwork and assists to create safety in the body. In this episode of the Cope Well Podcast, I share what somatic movement is, why it works from a nervous system perspective, and walk through three simple grounding movements you can use right after your next breathwork practice - no mat, no flexibility required. Key Insights * Somatic = body-based. Somatic movement practices work by sending signals directly to your nervous system through physical sensation - not through thought or willpower. * Stress lives in the body. Anxiety and stress create physical tension that doesn’t always resolve on its own. Intentional movement helps complete what researchers call the “stress cycle.” * You don’t need to feel it to benefit. These movements work even when anxiety feels subtle. Think of them as maintenance, not just crisis tools. * The three movements in this episode: * Shoulder Shrugs & Drops: mirrors the body’s bracing response and consciously releases it, signaling safety to the nervous system * Spinal Sway: gentle side-to-side movement activates the spine’s direct communication line between brain and body * Foot Press & Release: grounding through the feet activates your sense of orientation and physical safety * Pair it with breathwork. Starting with slow breathing (try 4-count inhale, 6-count exhale) primes your nervous system to receive the benefits of somatic movement more fully. What You’ll Learn * What “somatic” means and why it matters for anxiety and stress * How the nervous system responds to intentional physical movement * 3 beginner-friendly somatic movements for grounding and regulation * How to build a breathwork + movement regulation practice Listen Next: Part 2 Somatic Tools for High-Activation States (shake, self-hold, orient) This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe

    8 min
  2. Mindfulness as Connection to Your Highest Self: Breathwork For Healing Part 2

    Jun 10

    Mindfulness as Connection to Your Highest Self: Breathwork For Healing Part 2

    In Part 2 of this series on Cope Well: Mindful Behavior Therapy Tools for Increased Calm and Happiness, we move from the why of breathwork into the how. Mindfulness isn’t just a stress management trend. It’s your pathway back to your highest self, the version of you that is calm, clear, and deeply connected to God and purpose. When you combine intentional breathing with present-moment awareness, you’re not just managing anxiety. You’re stepping into transformation. In this episode you’ll learn: * How mindfulness connects you to your highest self and to God * Why breathwork and mindfulness are two sides of the same healing practice * The breathing technique I recommend to my new clients * How regulation skills can be learned at any stage of life New to the series? Start with Episode 1 to build the foundation before this practice. CTA: Ready to keep going? Join our Skool community, Mental Health Coping Tools - a space built for people who are serious about healing, growth, and living with more calm and intention. Inside you’ll find mindfulness practices, breathwork tools, and a supportive community walking the same path. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe

    10 min
  3. Breathwork for Healing

    Jun 3

    Breathwork for Healing

    In this episode I share why breathwork is the foundation of emotional healing and nervous system regulation, as well as the divine connection it holds. If you’ve ever felt overwhelmed, anxious, or disconnected… this is where we start. Your breath isn’t just biology. It’s sacred. Ancient wisdom has always known what science now confirms: intentional breathing is one of the most powerful tools we have for calming the mind, regulating the body, and reconnecting with God. In this episode you’ll learn: * Why breath is the first tool taught to my new clients * How shallow breathing keeps your nervous system stuck in fight-or-flight * The spiritual significance of breath as our connection to God and our highest self * Why mindfulness and breathwork are inseparable on the healing journey Want to go deeper? Join my free community, Mental Health Coping Tools, on Skool: your go-to space for mindfulness practices, breathwork tools, and real support for your healing journey. I’d love to see you there. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe

    11 min
  4. How to Stop Reacting and Start Responding: A Simple Mindfulness Practice for Managing Emotions

    May 27

    How to Stop Reacting and Start Responding: A Simple Mindfulness Practice for Managing Emotions

    Mindfulness isn’t about feeling calm - it’s about creating space between what you feel and what you do. In this minisode, we break down exactly what mindfulness is, why your feelings don’t have to drive your reactions, and a simple 3-step practice you can start today: Pause. Name it. Breathe. 🎓 Ready to go deeper? My Mindfulness & Emotional Regulation Audio Course is inside the Cope Well Skool community - learn at your own pace alongside caregivers and parents who get it. 🔗Mental Health Coping Tools Skool Community Keywords: mindfulness for beginners, emotional regulation, mindfulness for parents, special needs caregiver mental health, cope well podcast, behavior therapy skills, how to start mindfulness, breathing techniques for anxiety, mindfulness practice, Skool community mental health, responding vs reacting, caregiver burnout tools This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe

    9 min
  5. Nervous System Regulation Tools for Special Needs Caregivers and Overwhelmed Parents

    May 20

    Nervous System Regulation Tools for Special Needs Caregivers and Overwhelmed Parents

    If you’re raising a child with big needs, your nervous system is working overtime -often before the day even starts. In this episode, we get honest about why caregivers are so depleted, and share two simple, science-backed tools you can use today: one to build a regulated baseline before the chaos hits, and one to create space in the moments that matter most. This isn’t about perfection. It’s about giving your body a fighting chance. In this episode: * Why caregivers get stuck in survival mode * A 3-breath practice to start your day regulated * How to identify your personal triggers before they hijack your response * The in-the-moment pause: using breath to buy your brain 30 seconds * Why regulation is the foundation - for you, and for your child Timestamps: * 0:00 — Welcome + what this episode is for * 0:45 — Why regulation comes before strategy * 1:45 — The school morning reset: 3 breaths before the chaos * 2:45 — Knowing your triggers: the first step to changing your response * 3:45 — The in-the-moment pause: breathing before you react * 4:30 — Two tools, three breaths, and where to go next Try this today: Morning reset - Before anyone else wakes up, take 3 slow breaths: inhale for 4 counts, hold briefly, exhale for 6+ counts. Signal to your body: we’re safe, we can handle this. In-the-moment pause - When you feel a trigger activate, pause and take 3 slow breaths before responding. That 30 seconds brings your thinking brain back online. Join Mental Health Coping Tools on Skool Weekly nervous system reset practices. Guided breathwork sessions. A community of caregivers who actually get it - because they’re living it too. This is where overwhelmed parents come to stop struggling through the day and start building real, lasting regulation. 👉 Mental Health Coping Tools Skool Community Keywords: nervous system regulation, breathwork for parents, special needs caregiver support, mental health coping tools, emotional regulation for parents, parenting stress relief, school morning routines, caregiver burnout, mindfulness for parents, mental health This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe

    10 min
  6. Build your coping kit: simple sensory & mindfulness tools for parents and kids to manage stress

    May 13

    Build your coping kit: simple sensory & mindfulness tools for parents and kids to manage stress

    Coping kits are essential for mental and emotional wellness, yet most families don’t know where to start. In this episode, we break down exactly what a coping kit is, why it matters for parents and kids, and how to build one that feels personal and effective. What we cover: * What a coping kit is and why it works * Why every parent needs one - especially under stress * 7 tool categories to consider * How to personalize each tool so it actually resonates with you or your child * Real examples including: a Taylor Swift–inspired coping kit Takeaway tip: Pick one item to add to your coping kit this week. Just one. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe

    19 min
  7. Healthy vs. Unhealthy Coping Strategies: How to Recognize Your Patterns and Break the Cycle

    May 6

    Healthy vs. Unhealthy Coping Strategies: How to Recognize Your Patterns and Break the Cycle

    Know Your Coping We all cope. The question is - how? This episode breaks down the difference between helpful and harmful coping strategies, names some of the sneaky ones we don’t always recognize (hello, blame and avoidance), and offers a more empowering framework for navigating hard situations. Includes a personal share about recognizing avoidance patterns and learning to sit with emotions instead. Key Concepts: Conscious vs. unconscious coping · Avoidance · Blame as avoidance · Self-awareness · Emotional processing Reflection prompts: What do I reach for when things get hard? Is it helping or hurting? What is this situation trying to teach me? This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe

    6 min
  8. How to Stop Negative Thinking at Night: Breaking Thought Loops and Finally Getting to Sleep

    Apr 29

    How to Stop Negative Thinking at Night: Breaking Thought Loops and Finally Getting to Sleep

    Negative thought spirals — especially at night — are one of the most common struggles shared in our community. This episode walks through a practical, step-by-step approach: starting with awareness and reframing, and shifting to distraction and replacement when the brain isn’t resourced to do more (including the science of why 3–5 AM spirals hit differently). Includes a recommendation for Yoga Nidra with embedded theta waves for sleepless nights. Key Concepts: Negative thought loops · Cognitive reframing · Dialectical thinking · Distraction as a tool · Sleep & thought regulation · Theta waves Tools recommended: Insight Timer · Yoga Nidra recording · Sleep stories · Guided meditation Key principle: You can’t just remove a negative thought. You have to replace it with something. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe

    6 min
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Feeling overwhelmed? You're not alone. In a world where stress and anxiety seem to be winning, this podcast is your secret weapon for reclaiming your peace of mind. Dive into evidence-based strategies that transform chaos into calm. Each episode unlocks powerful behavior therapy and mindfulness techniques, giving you the tools to: • Tame your stress monster • Kick anxiety to the curb • Banish judgment (both self and others) • Cultivate genuine joy and contentment It's time to flip the script on emotional turbulence. Join us as we explore practical, science-backed methods to build a life that doesn't just look good on Instagram, but feels amazing from the inside out. Ready to trade overwhelm for inner peace? Your journey to a calmer, happier you starts here with emotion regulation expert Dr. Ashley DeLuccia. Listen now and take the first step towards the life you deserve. ashleydeluccia.substack.com

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