Cope Ahead: A DBT Skill for Preparing for Stressful Situations and Managing Emotions

Sep 19

Cope Ahead is an emotion regulation skill from Dialectical Behavior Therapy (DBT) that helps you prepare for stressful situations before they happen. Instead of waiting until distress is high, you identify an upcoming challenge, predict what may be difficult, choose coping skills, and mentally rehearse responding effectively. This can be especially useful before appointments, difficult conversations, family events, work stressors, grief triggers, trauma reminders, or situations where avoidance or impulsive reactions are likely (Linehan, 2015a; 2015b).

The strength of Cope Ahead is that it turns vague anxiety into a specific plan. You can decide what to do before, during, and after the situation and then create a simple if-then plan for moments when emotions rise. This helps you enter a difficult moment with more preparation and less reliance on improvising while overwhelmed.

Cope Ahead is not about imagining the situation going perfectly. It is about rehearsing realistic coping before the hard moment arrives. This fits with research on implementation intentions and mental simulation, which suggests that specific planning and rehearsed coping steps can support goal-directed behavior, reduce the impact of unwanted thoughts and feelings, and strengthen self-regulation before a difficult moment arrives (Achtziger et al., 2008; Gollwitzer, 1999; Gollwitzer & Sheeran, 2006; Taylor et al., 1998). The goal is not to control every detail, but to give you a rehearsed pathway back to skillful action.

Complementary/Alternative Practices

Behavioral Rehearsal

Check the Facts

Coping Cards

Coping Statements

Decatastrophizing

Distress Tolerance Skills

Emotion Regulation Skills

Identifying Triggers

Opposite Action

Problem Solving

Relaxation Techniques

Safety Planning

Self-Soothing

Values-Based Action

References

Achtziger, A., Gollwitzer, P. M., & Sheeran, P. (2008). Implementation intentions and shielding goal striving from unwanted thoughts and feelings. Personality and Social Psychology Bulletin, 34(3), 381-393. https://doi.org/10.1177/0146167207311201

Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493-503. https://doi.org/10.1037/0003-066X.54.7.493

Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69-119. https://doi.org/10.1016/S0065-2601(06)38002-1

Linehan, M. M. (2015). DBT skills training handouts and worksheets (2nd ed.). Guilford Press.

Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.

Taylor, S. E., Pham, L. B., Rivkin, I. D., & Armor, D. A. (1998). Harnessing the imagination: Mental simulation, self-regulation, and coping. American Psychologist, 53(4), 429-439. https://doi.org/10.1037/0003-066X.53.4.429

Z. Hamilton Avery

Z. Hamilton Avery, LCSW, BC-TMH, CMT, CYT-1,000, TIYT (he/they) is a queer and non-binary therapist, health educator, wellness coach, body and energy worker, yoga and meditation teacher, and abstract artist in Tulsa, Oklahoma. In addition to having obtained over a dozen certifications in various modalities of complementary and alternative medicine (CAM), Z holds an associate’s degree in pre-nursing studies, a bachelor’s degree in psychology, and a master’s degree in social work. When supporting clients and students, Z takes a humanistic, person-centered, strengths-based, trauma-informed approach. Their practice is grounded in compassion, harm reduction, inclusivity, social justice, and evidence-based interventions. Ultimately, Z’s mission is to provide a safe and non-judgmental space for adolescents (13+) and adults who are navigating challenges such as anxiety, depression, trauma, addiction, pain, and chronic illness; he does this by offering sessions, classes, groups, workshops, retreats, and trainings.

Understanding that mental health is interconnected with many other facets of life, Z takes a holistic approach to therapy. Knowing that there is no one-size-fits-all treatment, he strives to honor the uniqueness of each client by custom-tailoring his approach to best meet the needs, preferences, and goals of each individual. For this reason, Z believes that it is imperative to be cross-trained in many different treatment approaches. As a therapist, they utilize a variety of evidence-based practices, including motivational interviewing (MI), cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), eye movement desensitization and reprocessing (EMDR), and written exposure therapy (WET). As a body and energy worker, Z is certified to practice massage therapy, Thai yoga massage, myofascial release, craniosacral therapy, and reiki. They are also certified in both Chinese and Japanese styles of acupuncture. After completing more than 1,000 hours of accredited yoga teacher training (primarily in India), Z is certified to teach various styles of yoga, including Hatha, Kundalini, yin, and restorative. He also researches and writes about topics including stress, trauma, self-care, mindfulness, self-compassion, holistic health and well-being, CAM, HIV/AIDS, and issues related to the Two-Spirit, lesbian, gay, bisexual, transgender, queer, intersex, agender, plus (2SLGBTQIA+) community.

https://www.therapywithz.com

Cope Ahead: A DBT Skill for Preparing for Stressful Situations and Managing Emotions

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