DBT Skill: COPE AHEAD

Guest writer: Anastasia Polar-Vivona, MHC-LP

Cope Ahead is a Dialectical Behavioral Therapy (DBT) Emotional Regulation skill. We are currently in the holiday season, which can bring up some uncomfortable emotions. The holiday season is a time where we are around our friends and families, which for some can bring up uncomfortable and overwhelming feelings and thoughts. During these times, it can be common for us to resort to ineffective coping methods. 


Does this sound like something you have experienced or are currently experiencing? The Cope Ahead skill could be for YOU! 

Cope Ahead: 5 Steps
With these five steps, you can learn how to prepare for difficult situations.

1. Describe. Describe a situation in which you anticipate to be difficult to cope and might resort to maladaptive behaviors. It would be helpful to ask yourself, “If this situation occurred, would it present a problem for me?” Identify the emotions that you are feeling in this moment thinking about this situation.
2. Decide. Decide on a coping strategy or skill to use in the situation. Get specific! Would it help to make a list of your anger warning signs before an interaction? Do you want to ease your anxiety by doing a Progessive Muscle Relaxation exercise before your interaction? Get creative with your techniques!
3. Imagine. Now that you’ve thought about a situation you could possibly be in, begin to vividly imagine yourself in this situation. Imagine this is happening in the present and think about these questions: Where are you? Who is around you? What are you thinking/feeling?
4. Rehearse. Now, rehearse the coping skills you will use that you identified in step two. What are your actions and thoughts? What are some of the things you might say? Do you anticipate any new problems arising? Practice coping with any additional issues that might come up. 
5. Practice Relaxation. Relax after the rehearsal of this technique. Imagining what you anticipate to be stressful can bring up some intense emotions. Relaxation looks different for everyone! 

Cope Ahead can be a challenging skill to practice. Like with practice of any skill, you will feel more confident over time. The more we practice, the more we feel in control of our responses!