Cope Ahead Worksheet

Q: What is cope ahead in DBT?

Cope ahead is an emotion regulation skill where you mentally rehearse how you'll handle a difficult situation before it happens. You imagine the situation in detail, plan which skills you'll use, and practice the response so it's more accessible when the real moment arrives.

Q: How far in advance should I cope ahead?

Ideally 1-3 days before the anticipated event. Too far in advance and the details are vague. Too close and you don't have time to practice. For recurring situations, you can keep a cope ahead plan ready to review.

Q: Does cope ahead make you more anxious about the situation?

It can feel uncomfortable at first because you're deliberately thinking about something stressful. But the discomfort is temporary and controlled. The result is usually less anxiety when the actual situation arrives because you've already practiced your response.

Q: What if the situation doesn't go as planned?

The specific scenario won't match exactly—that's expected. But the skills you practiced will still apply. The mental rehearsal makes your coping skills more accessible under stress, even if the details differ.

This worksheet helps you use the cope ahead skill from DBT emotion regulation. The idea: rehearse your response to a difficult situation before it happens, so your coping skills are primed when you actually need them.

Most people handle stress better when they've prepared. Cope ahead turns that instinct into a structured practice—identify the situation, plan your skills, and mentally walk through using them.

How to Use This Worksheet

Fill this out 1-3 days before an anticipated difficult situation. Read through your completed plan at least twice before the event.

Step 1: Describe the situation. What's coming up that you're worried about? Be specific about when, where, and who will be there.

Step 2: Name the emotions you expect. What will you likely feel? Anxiety, anger, shame, sadness? Rate each expected intensity (0-10).

Step 3: Identify likely urges. What will those emotions push you to do? Leave early, drink, snap at someone, shut down?

Step 4: Choose your skills. Pick 2-3 specific DBT skills you'll use. Don't just write "distress tolerance"—write the exact skill and how you'll use it.

Step 5: Write the coping script. Describe yourself in the situation using the skills. Write it in present tense, as if it's happening now. "I notice my heart rate increasing. I excuse myself to the bathroom and do paced breathing for 90 seconds. I return to the table feeling calmer."

Step 6: Rehearse. Close your eyes and visualize the scenario and your skilled response. Do this at least twice. The more vivid the rehearsal, the more available the skills will be in the real moment.

Filled-Out Example

Step	Entry
Situation	Thanksgiving dinner at my parents' house this Thursday. My sister will be there. She tends to make comments about my weight and my job. Dinner starts at 4pm, usually lasts 3 hours.
Expected emotions	Shame (7/10), anger (6/10), sadness (5/10)
Likely urges	Snap back with a mean comment. Leave early and cry in my car. Drink too much wine to numb out.
Skills I'll use	1) STOP skill when I feel the urge to snap. 2) Paced breathing in the bathroom if emotions hit 7+. 3) DEAR MAN if I need to set a boundary with my sister directly.
Coping script	"My sister makes a comment about my job. I feel a surge of shame and the urge to fire back. I use STOP—I freeze my body, take a breath, observe that I'm reacting, and proceed mindfully. I take a sip of water and change the subject. If she pushes, I use DEAR MAN: 'When you comment on my career choices at dinner, I feel hurt. I'd like us to talk about something else.' If emotions pass 7/10, I excuse myself for 5 minutes and do paced breathing."
Rehearsal	Visualized twice on Tuesday evening and once Wednesday morning.

Common Mistakes

Being too vague with skills. "I'll use coping skills" is not a plan. Name the specific skill and describe exactly how you'll use it in that moment.

Not rehearsing. Writing the plan is only half the skill. The mental visualization is what makes the skills accessible under stress. A plan you haven't rehearsed is just words on paper.

Planning for only one scenario. The situation might unfold differently than expected. Include a backup plan: "If X happens instead, I'll use Y skill."

Forgetting to include an exit strategy. Sometimes the best coping response is leaving. Know your threshold for when leaving is the right call, and plan how you'll do it gracefully.

Digital Alternative

Cope ahead plans are most useful right before the situation starts—not buried in a notebook at home. DBT Pal keeps your coping plans accessible on your phone, so you can review your script in the car before walking into a difficult situation.

Build cope ahead plans on your phone with DBT Pal

Download DBT Pal

Related Worksheets

STOP Skill Worksheet — The in-the-moment skill that pairs well with cope ahead plans
Chain Analysis Worksheet — Analyze what happened after a difficult situation to improve future cope ahead plans
Distress Tolerance Worksheet — Skills for surviving crisis moments that cope ahead can't prevent

For printable worksheets, visit DBT Worksheets PDF Free.

FAQ

What is cope ahead in DBT? It's an emotion regulation skill where you rehearse how you'll handle a difficult situation before it happens. You imagine the scenario, plan specific skills, and practice the response mentally.

How far in advance should I cope ahead? Ideally 1-3 days before. Too far out and the details are vague. Too close and you lack rehearsal time.

Does cope ahead make you more anxious? The initial discomfort is temporary and controlled. The result is usually less anxiety when the situation arrives because your brain has already practiced the response.

What if the situation doesn't go as planned? It won't match exactly—that's expected. But the skills you rehearsed will still be more accessible under stress than if you hadn't practiced.