Cope Ahead

DBT Skills Training Module: Emotion Regulation

The DBT skill Cope Ahead is a proactive strategy for managing difficult situations by imagining yourself skillfully navigating them before they even happen. This skill involves visualizing the upcoming challenge, identifying potential obstacles, and mentally rehearsing how you will use effective coping strategies to manage your emotions and actions. By practicing in your mind, you prepare yourself to face the situation with confidence and clarity. This mental preparation not only reduces anxiety but also helps you feel more in control when the moment arrives.

To effectively cope ahead, it’s helpful to have a set of skills you’re comfortable using and can rely on when needed. These might include mindfulness, self-soothing techniques, or assertive communication strategies. By picturing yourself successfully applying these skills, you increase your confidence and sense of readiness, making it easier to stay calm and composed in real-time. Whether it’s a difficult conversation, a stressful meeting, or a triggering event, Cope Ahead allows you to approach challenges with a plan and the belief that you are capable of managing them well.

APPLY THE SKILL

What steps can you take during a challenging discussion to stay mindful and reduce stress?

Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.