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

    3D AGO

    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
  2. 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
  3. 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
  4. The DBT Skill That Heals You by Helping Others

    APR 23

    The DBT Skill That Heals You by Helping Others

    Episode Summary When emotions feel overwhelming, our instinct is to turn inward, but that can keep us stuck. In this episode, I share a simple and often overlooked DBT skill: contributing. Doing something kind or helpful for someone else can shift your focus, regulate your nervous system, and build a sense of purpose - for both you and your kids. Key Takeaways * Contributing shifts you out of emotional spirals by moving your focus outward * It builds self-efficacy (the belief that you can make a difference) * Kindness improves mental health - this is backed by research * Small acts are enough (and more effective than big ones) * Giving without recognition can feel especially regulating Try This Do one small act of kindness this week - without expecting anything in return. Then notice: * How you feel * What shifts internally * The impact on others Reflection * What’s one way I can contribute today? * How do I feel after helping someone else? * How can I help my child or students practice this skill? Small actions create meaningful change. Cope well. 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

  5. APR 8

    The Proven Science of DBT and Mindfulness: Research-Backed Strategies That Reduce Anxiety and Depression

    In this inspiring “minisode”, Dr. Ashley shares why she keeps returning to mindfulness and Dialectical Behavior Therapy (DBT) — two approaches that are powerful on their own and truly transformative when combined. Drawing from her background in studying both, she highlights research-backed results that prove these tools create measurable, lasting change in how we handle stress, regulate emotions, and show up in our daily lives. She also spotlights a simple, delightful everyday practice — laughter — as a legitimate coping strategy. The message is clear: you already have access to evidence-based tools that work. Key Insights - Mindfulness delivers significant, measurable relief - DBT was built for intense emotional suffering and delivers remarkable results - Mindfulness is the foundation of all DBT skills - Laughter is evidence-based medicine for everyday wellbeing - Small, consistent actions create big change Reflection Questions 1. Which of the three areas (mindfulness, DBT skills, or laughter) feels most accessible for you to try this week? 2. What’s one situation in your life right now where a mindfulness pause or DBT skill could help you respond differently instead of reacting? 3. Who in your life reliably makes you laugh? How could you intentionally schedule more time with them? Recommended Follow-Up Video from YouTube Channel @ashleydeluccia 3 Game-Changing DBT & Mindfulness Strategies Watch here: If this episode resonated, share it with someone who needs evidence that these tools really work. See you in the next episode! 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

    5 min
  6. Overcome Your Fears: Take Action Anyway

    APR 1

    Overcome Your Fears: Take Action Anyway

    Every time you try something new it’s going to feel uncomfortable. This episode is about doing it anyway. I share a personal story about fear of being seen, an unexpected encounter with Gary Vaynerchuk, and the mindset shift that changed my perspective: focus on helping one person, and the fear takes care of itself. HOPE: help one person everyday Key Insights Fear lives in the before, not the during. The anticipation/anxiety of doing something hard is almost always worse than the thing itself. Once you take action, you’re in a completely different emotional experience. You don’t have to feel ready to begin. Readiness is a myth we tell ourselves to stay comfortable. You learn the road by walking it. Service dissolves self-consciousness. When I shifted my focus off of my fear to can I help someone - fear lost its grip. Shifting to service is one of the most effective ways to move through fears. And that ties in to the contributing skill from DBT. One person is enough. If making yourself better benefits even one person around you, you mattered. Impact doesn’t require scale. It requires intention. Reflection Prompts * What is the thing I keep almost doing but talking myself out of? * Am I waiting to feel ready - or am I willing to begin anyway? * Who is the one person I could help if I just showed up as my best self? Do it scared. Do it awkward. Do it before you feel ready. That’s where growth lives. Cope well. 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

    7 min
  7. Make Something, Heal Something: 3 Art Therapy Activities to Process Emotions and Find Relief

    MAR 25

    Make Something, Heal Something: 3 Art Therapy Activities to Process Emotions and Find Relief

    What This Episode Is About You don’t have to talk about your trauma to heal from it. Sometimes the body needs a different door. This episode walks through three accessible art therapy activities for processing emotion and healing - for kids and adults alike. No artistic skill required. Key Insights Trauma is stored in the body, not just the mind. Talk therapy is powerful, but it doesn’t always reach what’s held in the nervous system. Art accesses those deeper layers through a different pathway. You don’t need talent. You need permission. This isn’t about making something beautiful. It’s about making something honest. When you stop trying to create “good” art, something more truthful tends to come through. Emotion needs to move. Unprocessed emotion doesn’t disappear - it gets stored. Art gives it somewhere to go. Through color, shape, and texture, feeling can flow outward instead of staying stuck. Choice is inherently regulating. For trauma survivors and children who have experienced loss of control, simply choosing their medium or their colors restores a sense of agency. That matters. The 3 Activities * Free drawing or painting - no agenda, let your hand lead * Emotion body mapping - color where feelings live in your body * Clay and sensory sculpting - grounding, tactile, no rules This Week’s Practice Pick one activity. Set a timer for 10 minutes. Don’t aim for anything. Just begin. 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
  8. How Mindfulness Improves Relationships: The Listening Skill That Builds Trust and Deep Connection

    MAR 18

    How Mindfulness Improves Relationships: The Listening Skill That Builds Trust and Deep Connection

    What This Episode Is About Mindfulness doesn’t just change how you feel - it changes how you show up for others. This episode introduces non-judgmental listening, a DBT interpersonal effectiveness skill that builds trust, deepens connection, and helps the people in your life feel truly seen and heard. Key Insights Most of us aren’t really listening - we’re waiting to talk. While someone else is speaking, our brain is already composing a response, making judgments, or drawing comparisons. It’s natural; we’re trying to build connections. Non-judgmental listening means dropping the agenda and fully receiving what someone shares. Feeling heard is a fundamental human need. When someone feels truly understood - not fixed, not advised, just heard - they feel safe. Safety builds trust. Trust deepens connection. Reflecting back is the skill. After someone shares, mirror it back in your own words. “It sounds like you’re feeling overwhelmed.” No opinion, no advice - just proof that you were actually there. Mindfulness makes this possible. Without presence, true listening is difficult. Mindfulness is what pulls you back to this person, this moment, this conversation when your mind wanders. This Week’s Practice In one conversation, listen without planning your response. When they finish, reflect back what you heard. Notice what shifts - in them, and in you. 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

    5 min
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About

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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