“Prepare, don’t despair.” The Cope Ahead Plan is a DBT skill designed to help you anticipate and get ready for tough situations before they happen. If you know something stressful is coming up – whether it’s a tough conversation, a big test, or a social event that makes you anxious – Cope Ahead allows you to practice your coping strategies in advance. Instead of worrying about the future, you can approach it with a clearer mind and a solid plan. It’s all about giving your future self a little support and confidence.

Developed by Marsha Linehan as part of DBT (which is all about managing intense emotions), Cope Ahead combines visualization – a technique used in sports psychology and across many cultures – with practical problem-solving. Essentially, it’s guided imagination: you visualize the upcoming challenge and mentally rehearse handling it well. This is similar to how we naturally imagine future events (usually with worry). Cope Ahead takes that instinct and focuses it on positive outcomes. You might think of it like the way athletes visualize their performance or how people mentally “walk through” a job interview. DBT turned this technique into a step-by-step method that anyone can use to handle emotional situations with more skill and less anxiety. By practicing in your mind first, you can reduce surprises and develop coping habits that feel natural. Cope Ahead isn’t about expecting the worst – it’s about being ready so you can feel confident, no matter what comes your way.

By practicing the Cope Ahead plan, you’re not just preparing for difficult situations; you’re equipping yourself with a mental toolkit that can help you handle activating events with more confidence and control. When the time comes to face a stressful event, trust the plan you’ve laid out and follow through with the steps you’ve rehearsed. Remember, while it’s normal to feel some anxiety or discomfort, taking action and sticking to your plan can reduce the emotional charge and help you respond thoughtfully.

As you work through coping ahead, ask yourself, “How can others support me?” This can help you identify key sources of strength and encouragement in your life. Additionally, check in with your values: “What values am I pursuing?” This can provide clarity on what truly matters to you and guide your responses in alignment with your long-term goals. By combining preparation, support, and alignment with your values, you’ll handle challenges with greater resilience and peace of mind.

5 Steps to “Cope Ahead”

DBT breaks down the “Cope Ahead” skill into five simple steps. You can remember them as Describe, Decide, Imagine, Rehearse, Relax:

1. Describe the Situation: First, think about what upcoming situation is likely to bring up strong emotions for you. Be specific and clear. Write down the who, what, when, and where of the situation. Also, identify the emotions and urges you expect (e.g., “I’m talking to my boss on Friday – I’ll probably feel anxious and might want to avoid eye contact”). This helps you prepare for the real situation, not just the scary thoughts about it.
2. Decide on Coping Skills: Next, decide which coping strategies or DBT skills you’ll use to manage your emotions in the moment. This might include deep breathing, positive self-talk, using the “DEAR MAN” skill to communicate, or simply taking a pause. Write down what you’ll do when emotions come up. For example, “I’ll use paced breathing to stay calm and remind myself ‘I’m prepared and I can handle this.’ Then I’ll assertively explain my perspective.”
3. Imagine It: Now, visualize the situation in detail. Close your eyes and picture yourself in the scenario, not just watching from the outside. Imagine the environment, the sounds, the way your body feels. For example, picture yourself in that meeting or at the event – really bring the scene to life in your mind, as if it’s happening right now.
4. Rehearse Coping in Your Mind: In your mind, walk through the scenario and practice your coping responses. See yourself using the skills you chose. What do you say, and how do you say it? If something unexpected happens in the situation, imagine how you’ll handle it. You’re essentially running through the “script” – you stay calm, manage your emotions, and respond in a way you feel proud of. If your worst fear happens (say, someone reacts negatively), practice staying grounded and handling it well.
5. Relax Afterward: Once you’ve visualized the whole scenario, take a moment to unwind. Do a relaxation exercise to release any lingering tension. This might be slow, deep breathing, releasing muscle tension, or doing a mindful stretch. You’ve done the mental work, so give yourself a moment to relax. Remind yourself that you’ve prepared as much as possible – now it’s time to let it go until the real moment comes.

Example Scenario

Ken has a job interview next week, and he’s always extremely nervous before interviews. Instead of letting himself worry all week, Ken decides to try Cope Ahead.

Step 1: He describes the situation: “It’s Monday at 9 AM at Acme Corp’s office. It’s a panel interview with three people. I know I’ll feel anxious, with my heart racing and the urge to ramble or blank out.”

Step 2: Ken decides on his coping strategies. He’ll arrive 10 minutes early to do some deep breathing, bring notes to glance at if he forgets what to say, and use the STOP skill (Stop, Take a breath, Observe, Proceed) if panic strikes. He reminds himself that it’s okay to pause and collect his thoughts. He also reaches out to a close friend, Emma, to talk about the interview. She reminds him of how prepared he is and reassures him that he’s already done the hard work. Her support gives him extra confidence.

Step 3: Ken takes a moment to sit quietly and imagine walking into the interview room. He pictures greeting the interviewers, feeling the chair beneath him, and anticipating the tough question that usually throws him off. He also reflects on why he’s pursuing this role—it’s a step toward a career that aligns with his values of growth, learning, and making a meaningful impact in his field.

Step 4: He visualizes himself feeling a wave of nerves but calmly telling himself, “It’s okay, breathe,” then taking a slow breath and answering with confidence. He even imagines one interviewer looking bored—something that normally triggers anxiety—but in his mental rehearsal, Ken notices it and tells himself, “Don’t assume the worst, stay focused.” He practices responding to tricky questions and even asking a question about the role in a calm tone. As he practices, he thinks about how this job aligns with his values of creating positive change and supporting his family, which helps him stay grounded.

Step 5: After 10 minutes of visualization, Ken notices his heart racing (it felt so real!), so he stands up, does some gentle stretching, and takes a few deep breaths to release the tension. He also reminds himself that no matter how the interview goes, he’s proud of the steps he’s taking to pursue his goals.

By doing this exercise, Ken feels much more prepared for Monday. When the day comes, he walks into the interview feeling like he’s already been through it. He’s still nervous, but when the tough question comes up, he remembers his mental practice and breathes instead of panicking. The interview goes well, and no matter the outcome, Ken feels proud of how calmly he handled it.

This is Cope Ahead in action: by giving himself a dry run and drawing on positive supports from his friend and his values, he made the real situation much less overwhelming.

Resources

Article: “The 5 Steps of Cope Ahead” by Lori Mihalich-Levin with Mindful Return Blog (2024). An anecdotal article by a parent who used Cope Ahead to stay calm during parenting challenges. It’s a relatable read showing this skill’s versatility (not just for clinical settings!).

Article: “Coping Ahead: DBT Skills, Worksheets, Videos, Exercises” by DialecticalBehaviorTherapy.com. A comprehensive guide offering worksheets and exercises to practice the Cope Ahead skill effectively.

Article: “Mastering Coping Ahead: Preparing for Emotional Challenges” by Lizz Dexter-Mazza with DBT In Schools (2025). A blog post detailing how to use the Cope Ahead skill to prepare for emotional challenges effectively.

Worksheet: “Cope Ahead Worksheet & Example | Free PDF Download” by Nate Lacson with Carepatron (2024). A downloadable worksheet to help individuals prepare for challenging situations using the Cope Ahead skill.

Podcast: “DBT Skills: Cope Ahead” by Super Feeler: A BPD Podcast. In this episode, hosts Laurie, Dave, and Megan delve into the Cope Ahead skill from Dialectical Behavior Therapy (DBT). They discuss how this technique helps individuals prepare for challenging interactions by rehearsing coping strategies in advance.

Podcast: “Episode #22: Build Mastery and Cope Ahead” by The Skillful Podcast (2020). Marielle and Ed explore two emotion regulation skills: Build Mastery and Cope Ahead. They discuss how these future-oriented skills involve planning and practice to enhance emotional resilience.

Podcast: “Crisis Intervention and Coping Ahead Strategies for Teens” by Colleague Down the Hall (2024). In this episode, Mallory Grimste, LCSW, shares her approach to helping teenagers face challenges like self-harm, anxiety, and depression. She discusses the Coping Ahead Plan, a tool that prepares teens for stressful situations by identifying potential stressors and developing coping strategies.

Video: “Cope Ahead” by Counseling Center Group (2024). This video provides a comprehensive overview of the Cope Ahead skill, emphasizing its role in proactively managing life’s challenges. The Counseling Center Group walks viewers through the process of envisioning and rehearsing coping strategies to enhance resilience in the face of anticipated stressors.

Video: “DBT – Cope Ahead” by John T. Bolla (2021). In this concise video, the concept of Cope Ahead is introduced as part of the ABC PLEASE skill in DBT’s Emotion Regulation module. The video explains how this technique helps individuals prepare for future emotional situations by planning and practicing coping responses.