In this episode of Adulting With Autism, April is joined by Helene Zupanc and Beth Valdez—licensed professional counselors in Arizona with 25+ years of combined experience—about how to interrupt negative thought loops using simple, personalized mantras that actually feel authentic.

Helene and Beth are the co-authors of Sticky Note Mantras: The Art and Science of Choosing Your Thoughts, a practical mental health toolkit built from real therapy sessions: the "one thing" clients needed to remember after they walked out the door. We talk about why the brain gets stuck in repetitive patterns like "I'm not good enough," "I'm not loved," or "I can't," and how the survival brain (including the amygdala) can send false alarms based on old experiences.

This conversation includes:

• How to create mantras that work for autistic and neurodivergent adults (without toxic positivity)
• Why repetition builds new neural pathways—and what consistency realistically looks like
• Tools for regulation beyond talk therapy: somatic yoga, sound therapy, and "bottoms‑up" nervous system support
• How to "catch it, check it, change it" when the spiral starts
• Self-compassion prompts that don't feel fake—and how gratitude can shift internal dialogue
• Practical mantra examples like "That's just a brain glitch," "People will people," and "Just don't stand still."

If you want mental health strategies that are simple, research-informed, and usable on hard days—this episode delivers.

Guests: Helene Zupanc, LPC + Beth Valdez, LPC
Book: Sticky Note Mantras: The Art and Science of Choosing Your Thoughts
Website: https://stickynotemantras.com
Therapy (AZ Telehealth): Available via their website

Topics: autism and adulting, neurodivergent mental health, anxiety, OCD, ADHD, trauma, rumination, self-compassion, gratitude practice, mantras, nervous system regulation, somatic tools.