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

What if the secret to emotional wellbeing isn’t about adding more to your life - it’s about removing what doesn’t serve you? In this episode, we explore the paradox of addition through subtraction and how eliminating the things that drain you creates space for what truly lights you up. What You’ll Learn: * Why we accumulate commitments, habits, and relationships that don’t serve us—and the hidden...

Episode Summary Discover how a simple 3 minute morning practice can transform your entire day. In this episode, we explore a powerful DBT-inspired grounding technique and show you how to build it into a complete daily routine that helps you manage emotions, stay focused, and develop lifelong regulation skills. Key Takeaways The Five Senses Check-In (2-3 minutes) * Do this BEFORE checking your phon...

Episode Summary: Learn the Cope Well 4-step process to overcome negative thinking, plus practical techniques for nighttime worry spirals. Key Takeaways: The 4-Step Process: * Notice without judgment - Observe your negative thoughts without criticizing yourself for having them. You’re not your thoughts; you’re the observer. * Reframe with dialectics - Hold two truths at once. Instead of black-and-w...

Episode Summary In this episode, host Ashley DeLuccia explores evidence-based mindful behavior therapy strategies for effectively managing anger. She breaks down practical techniques that help create space between experiencing anger and reacting to it, empowering listeners to respond more skillfully to anger triggers. Key Topics Covered Understanding Anger * Anger as a natural, powerful emotion ev...

Episode Overview This episode explores how to seamlessly integrate mindfulness practices into your family's existing daily routines, making emotional regulation tools accessible to children when they need them most. Key Takeaways * Mindfulness isn't an add-on to your day—it's a way of being present during activities you're already doing * Consistency beats perfection when building these practices...

Here is a clip from day 1 of a mini course to support parents. Enjoy! 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

"Consistency matters more than intensity. Even 5 minutes daily can rewire the nervous system over time." Episode Overview This episode provides a guide to nervous system regulation tools tailored for different developmental stages, helping manage stress, anxiety, and emotional dysregulation across the lifespan. Key Topics Covered Understanding Nervous System Regulation For Kids (Ages 3-12): Simple...

Episode Summary Tired of constant power struggles and explosive meltdowns at home? This episode reveals why trying to control your child's emotions actually creates more chaos—and what to do instead. Discover the science-backed approach to creating emotional safety that transforms tantrums into teachable moments and builds lifelong emotional intelligence. Key Insights The Hidden Problem: When chil...

Episode Summary: Discover how Mel Robins' bestselling book "Let Them" incorporates core principles from Dialectical Behavior Therapy (DBT) without explicitly naming them. This episode explores the surprising connections between popular self-help advice and evidence-based therapeutic techniques, examining how Robins' "let them" philosophy mirrors DBT's radical acceptance, distress tolerance, and in...

This podcast focuses on nervous system regulation techniques tailored for different age groups. The nervous system functions as our stress response control center, so regulating this is key. Three Main Techniques: * For Kids: Belly Breathing with Stuffed Animals * For Teens: Box Breathing * For Adults: Diaphragmatic Breathing for Vagus Nerve Stimulation I also share practical integration tips. N e...

Summary: * Why Time-Outs Miss the Mark * What is a Mindful Time-In? * When and How to Use Time-Ins * The Science Behind Time-Ins Key Takeaway: Mindful Time-ins are co-regulation in action — and are the foundation for eventual self -regulation. Connection before correction. Cope well… This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, vis...

In this episode of Cope Well, I discuss the connection between attention and emotional regulation—and why your child's "problem behaviors" might actually be signs of an overwhelmed developing brain. You'll discover: * Why Generation Z kids have 8-second attention spans (and what this means for behavior) * The neuroscience behind why poor focus leads to emotional explosions * The "2-Minute Reset" t...

This 20-minute episode of the Cope Well Podcast provides parents with several practical mindfulness tools to handle challenging child behaviors while maintaining emotional connection and promoting co-regulation. The approach emphasizes present-moment awareness rather than perfect parenting, offering strategies that benefit both parent and child. The Parent's Mindful Foundation * STOP Technique : S...

In DBT, this vital skill helps us maintain emotional balance through practical daily habits. Let's break it down: * Accumulate positive experiences * Build mastery * Cope ahead with difficult situations. The PLEASE part reminds us to treat our Physical illness, Limit screen time, balance Eating, avoid negativity, balance Sleep, and get Exercise. What makes this skill so transformative is the amazi...

I guess you really can call this my Cope Well framework. Here are three key strategies from the pod: * Create consistent regulation opportunities - Build daily practices that calibrate your nervous system before you need it, such as morning meditation or mindful breathing breaks throughout the day. * Use movement as medicine - Change your emotional state through physical activity, even just five m...

Facebook group YouTube Instagram: @ashdeluccia 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

In this episode of the CopeWell podcast, Dr. Ashley DeLuccia shares three powerful mindfulness and behavior therapy strategies for Mental Health Awareness Month. Learn the 30-Second Grounding Pause to reset during anxiety, Opposite Action to shift difficult emotions, and the Mindful Self-Compassion Break to combat self-criticism. Drawing from her Ph. D. research and years working with children wit...

In this illuminating episode, we dive deeper into Nonsleep Deep Rest (NSDR) - a revolutionary approach to restoration that's transforming how busy folks recharge their minds and bodies without actually sleeping. Join us as we unpack the science behind this powerful practice that delivers sleep-like benefits in just 20 minutes, explore its impressive cognitive and physiological advantages, and prov...

Key Points: Mindful Behavior Therapy (MBT) combines elements from mindfulness practices, Cognitive Behavioral Therapy (CBT), and Dialectical Behavior Therapy (DBT). Some common/important skills are: * Mindful Breathing : Using breath intentionally for focus, healing, relaxation, or energy; serves as an anchor to the present moment and a starting point for other skills. * Body Scan : Systematically...

You can still choose positivity in challenging times. It’s always a choice, and I used to forget this. After years of implementing mindful behavior therapy skills, I finally have the awareness to notice my negative patterns. This is a story of my experience of having a difficult day despite my intentions of serving and putting good into the world…which is pretty disheartening. Through the experien...

Mindfulness - The awareness of paying attention on purpose, in the present moment, and nonjudgmentally (Jennings et al., 2019; Kabat-Zinn, 2003) Key points: * When you’re aware without judgment (being mindful), the decision making part of your brain is strengthened, leading to reduced reactive decisions, better emotional regulation, and increased self-awareness! * Try these mindful techniques to i...

Summary: to make meaningful life improvements, start with small actions and apply key concepts from Mindful Behavior Therapy: * Validation, nonjudgment, and acceptance are the most important focus areas * Practical application strategies * Accept aspects of your life that need accepting * Notice emotions mindfully without judgment * Validate emotions compassionately to process them * Simple steps...

Key takeaways: What makes this skill particularly valuable is how it: * Interrupts the cycle of emotional escalation * Creates space for understanding others' perspectives * Reduces unnecessary suffering caused by our interpretive stories * Allows emotions to flow naturally without getting stuck in rumination We often use thoughts to justify and prolong negative emotions through blame and judgment...

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

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