Cope Ahead (DBT)
A worksheet for the DBT emotion regulation skill Cope Ahead: describing an upcoming difficult situation, choosing skills in advance, rehearsing them vividly in imagination, and then relaxing.
About this resource
Cope Ahead is one of the emotion regulation skills in Marsha Linehan's DBT skills training, grouped with the skills for reducing vulnerability to emotion mind. It applies the principle of mental rehearsal: people who have practised a response in imagination are more likely to produce it under pressure. In Linehan's formulation the skill has five steps: describe the situation that is likely to prompt problem behaviour, decide which coping or problem-solving skills to use, imagine the situation as vividly as possible, rehearse coping effectively in the mind, and practise relaxation afterwards.
The skill is especially useful for predictable emotional challenges: a difficult family event, a medical appointment, a conversation the client has been avoiding, or a known trigger for urges. It combines planning, imaginal exposure and behavioural rehearsal in a single structured exercise, and it links naturally to other DBT skills the client already knows, such as opposite action, DEAR MAN and distress tolerance.
The professional version adds guidance on leading the imaginal rehearsal in session, on including the emotions and urges that are likely to arise rather than an idealised version, and on troubleshooting when the client cannot imagine coping successfully.
How to use it
- Choose a specific, upcoming situation that the client expects to find difficult. Vague situations ('when I get upset') do not work; a concrete one ('Sunday dinner at my parents') does.
- Identify the emotions and urges the situation is likely to prompt and name the problem behaviour to be avoided. Be honest about what usually happens.
- Select skills the client already has some competence with. Write out exactly what they will do and say, step by step.
- Lead the imaginal rehearsal in session, first person, present tense, eyes closed if comfortable. Include the difficult moments and the emotion rising, then the client using the skills. Repeat, adding a setback and recovery on the second run.
- Finish with a brief relaxation practice, such as paced breathing, so the rehearsal ends calmly. Ask the client to rehearse again once or twice before the event.
References
- Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
- Linehan, M. M. (2015). DBT Skills Training Handouts and Worksheets (2nd ed.). Guilford Press.
- Rathus, J. H., & Miller, A. L. (2015). DBT Skills Manual for Adolescents. Guilford Press.
