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 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