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

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

Episode SummarySomatic 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 practiceListen 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

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

1w ago00:10:11Tap to summarize

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 lifeNew 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

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Breathwork for Healing

2w ago00:10:30Tap to summarize

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 journeyWant 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

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

3w ago00:08:49Tap to summarize

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 CommunityKeywords: 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

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Nervous System Regulation Tools for Special Needs Caregivers and Overwhelmed Parents

4w ago00:09:54Tap to summarize

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 childTimestamps:* 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 nextTry 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 SkoolWeekly 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 CommunityKeywords: 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

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

May 1300:19:17Tap to summarize

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 kitTakeaway 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

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

May 600:06:19Tap to summarize

Know Your CopingWe 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 processingReflection 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

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

Apr 2900:06:23Tap to summarize

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 wavesTools recommended: Insight Timer · Yoga Nidra recording · Sleep stories · Guided meditationKey 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

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The DBT Skill That Heals You by Helping Others

Apr 2300:06:09Tap to summarize

Episode SummaryWhen 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 regulatingTry ThisDo one small act of kindness this week - without expecting anything in return.Then notice:* How you feel* What shifts internally* The impact on othersReflection* 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

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

Apr 800:05:29Tap to summarize

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 changeReflection Questions1. 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 @ashleydeluccia3 Game-Changing DBT & Mindfulness StrategiesWatch 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

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

All episodes

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

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

Breathwork for Healing

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

Nervous System Regulation Tools for Special Needs Caregivers and Overwhelmed Parents

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

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

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

The DBT Skill That Heals You by Helping Others

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