Cope Ahead Plan
A DBT emotion regulation worksheet for planning and imaginal rehearsal of skills for an upcoming difficult situation, with confidence ratings.
1-page fillable PDF · US Letter (prints on A4) · Emotion regulation
- Approach / concern
- DBT
- Technique
- Emotion regulation
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Cope Ahead Plan?
Cope ahead is a DBT emotion regulation skill that involves describing an anticipated difficult situation, choosing skills, rehearsing coping in imagination (including problems that might arise), and practising relaxation afterwards.
Why it works
Imaginal rehearsal builds mastery and reduces anticipatory anxiety. Cope ahead is part of the DBT emotion regulation module for reducing vulnerability to emotion mind (Linehan, 2015).
When to use it
- Family gatherings and holidays
- Difficult conversations
- Anniversaries and triggers
- Exams, interviews and medical procedures
How to use it in session
- Describe the situation factually.
- Predict emotions and urges.
- Choose specific skills.
- Rehearse coping, including the hardest moment.
- Plan relaxation and rate confidence.
Clinician tips
- Rehearse vividly in the first person.
- Include what could go wrong, not just the ideal scenario.
- Combine with DEAR MAN or TIPP as needed.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
How is cope ahead different from worrying?
Worry repeats problems without solutions. Cope ahead focuses on specific skills and rehearsing effective coping.
How long should rehearsal take?
Just a few minutes of vivid imagery is often enough.
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.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
