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

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 = b...

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,...

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 ha...

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 co...

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 abou...

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 conside...

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 instea...

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 Nid...

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 emo...

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,...

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 duri...

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 rea...

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 s...

You’d never let your best friend run on empty. So why do you do it to yourself? This “minisode” explores self-compassion as a productivity strategy — and why rest, movement, and kindness toward yourself aren’t indulgences. They’re necessities. Inspired by a real conversation about what it means to be a good friend to yourself. Key Concepts: Self-compassion · Burnout prevention · Rest as productivi...

Are you exhausted, overwhelmed, and wondering if anything will actually work? In this episode, I cover the first four foundational concepts from my Mindful Behavior Therapy Curriculum. I used these concepts and adapted them for you - into an audio course, designed specifically for parents raising kids with behavioral and mental health challenges. These aren’t generic parenting tips. These are beha...

Episode Summary In this episode, I ask you to question a common excuse people make - not having enough time for self-care. Drawing on DBT’s PLEASE skill and the science of emotional regulation, I reframe self-care not as something extra you add to your day, but as something you weave into it. With practical, zero-cost strategies, I make the case that staying regulated is within your control - even...

Episode Description In this deeply personal episode, I continue sharing my healing journey and the transformation that led me to create Cope Well. I open up about the pivotal moment when I realized I had control over my emotions rather than letting them control me, and how that shift changed everything. I walk you through the practical tools and practices that helped me heal: mindful meditation, y...

This is why I created Cope Well. I finally open up about what it took to recognize my worth, start a new life, and ultimately build Cope Well as a resource to help others who are struggling in silence. Key Takeaways 1. I see you when you suffer in silence. Emotional problems don’t always look the way people expect. 2. Accepting unhappiness as “normal” is more common than we think. I accepted pain...

This week I share a simple yet effective grounding technique for managing anxiety and panic attacks that I used with my daughter during a moment of panic for her. Key Takeaways The Grounding Technique * I relate this to a crisis survival skill from Dialectical Behavior Therapy (DBT) * This grounding strategy uses your senses to anchor you in the present moment and stop spiraling thoughts of panic...

Ugh. I’ve recorded so many things for you guys to learn and grow in the past two months. But…the universe had other plans. Sadness, frustration, whatever you’re feeling - you don’t need to create a story around it. You can simply feel what you’re feeling, validate it, and let it move through you. Science shows emotions pass within 60-90 seconds when we don’t continue them with our silly worry thou...

Feeling overwhelmed by holiday expectations? You’re not alone. In this episode, I share a personal moment of stress about being behind on pretty much everything - and how I use mindful behavior therapy skills to shift from self-criticism to self-compassion. Discover why slowing down isn’t giving up, and learn practical tools to help you navigate this busy season with more ease and presence. Key Ta...

Episode Summary In this episode, I share an approach to breaking free from a negative self-concept. Based on a vulnerable moment with my daughter, I explain why forced positivity backfires and introduce a gentler path forward: validation and acceptance. Key Takeaways * When someone is locked in a negative self-concept, contradicting them triggers defensiveness * Our brains are confirmation machine...

What You’ll Learn In this episode, I introduce my Three R’s Framework - a foundational approach to creating environments that support emotional regulation and mental wellness for yourself and those around you. The Three R’s: 1. Routine: Building Predictability and Stability * Why our nervous systems crave structure and predictability * How to establish calming daily rhythms without rigidity * Crea...

What if our brain was wired for change ? Incredibly, the Autism brain is. In this episode, I share the “superpower” of neuroplasticity —the brain’s ability to rewire itself—and how this natural process can help us (especially those with autism or mental health challenges) develop stronger emotional regulation and coping skills. You’ll learn: * Why the autistic brain has heightened neuroplasticity...

The 3 D’s: * delete * delay * delegate Overwhelm can rob you: relationships, work, sleep, etc. Use this strategy to improve your cognitive functioning, lower cortisol and stress, and take back control. Comment below if this was helpful. 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/subscr...