BASICS
This skill means mentally preparing for a stressful situation before it happens.
What is Cope Ahead?
This is something that causes a strong emotional reaction.
What is a trigger?
This is one coping skill you could use when feeling overwhelmed in the moment. BONUS 50: Name a specific DBT skill.
What is deep breathing, grounding, distraction, or self-soothing?
BONUS: TIPP, OPPOSITE ACTION, PLEASE, CHECK THE FACTS, or ACCEPTS.
Your friend leaves you on read and you assume they're mad. This is one thing you could do instead of immediately texting again.
What is pause, check the facts, and wait before reacting?
This DBT skill stands for Stop, Take a step back, Observe, and Proceed mindfully.
What is STOP?
This is a when the Cope Ahead skill is used.
What is before an expected stressful or difficult situation?
These are two physical signs that you may be becoming overwhelmed.
What are a racing heart, stomach ache, tense muscles, sweating, shaking, or rapid breathing?
This is what you can do before reacting to a strong emotion.
What is pause and use a coping skill?
You're taking a test and have a bad grade already. You get to a hard question and think, “I'm stupid. I can't pass this class. I'm not going to finish." This is a more effective way to respond.
What is take a break, regulate your emotions, and figure out what you can learn or change?
This means noticing your thoughts and feelings without immediately acting on them.
What is mindfulness?
These are the three basic steps involved in Cope Ahead.
What is identify the situation → imagine it happening → practice coping effectively?
This type of thinking happens when you interpret a situation as more threatening or negative than it actually is.
What are cognitive distortions?
These are three coping skills you could include in a Cope Ahead plan.
What are STOP, paced breathing, grounding, taking a break, or positive self-talk?
You have a presentation tomorrow and expect to feel anxious. Name two things you can do tonight to Cope Ahead.
What is visualize the presentation, practice coping with anxiety, use calming skills, take care of basic needs, and plan helpful self-talk?
This state of mind balances emotional thinking with logical thinking.
WISE MIND
This is one reason practicing a coping response ahead of time can help.
What is having a plan makes it easier to cope when emotions are high?
These two basic needs being met make it easier to manage emotions and stress.
What is being tired or hungry?
This is what you might tell yourself instead of “I can't handle this.”
What is “I can handle this” or “This feeling will pass”?
Someone insults you in front of your friends. This four letter DBT skill can help you pause before reacting.
What is STOP skill?
Stop, Take a step back, Observe, and Proceed mindfully
This is one time you wished you paused to create space between an emotional trigger and your response.
What is (personal example)?
This is the difference between planning and worrying.
Worry focuses on what could go wrong. Cope Ahead focuses on what you can do if something difficult happens.
This upcoming stressful situation would be easier if you had a COPE AHEAD plan.
What is (share your personal example)?
These are the emotions you might have during an upcoming stressful situation and a coping skill you can use to respond in a more effective manner.
What are angry, scared, anxious, disappointed, etc.?
What is (example of coping skill)?
You know you'll have to interact with someone who triggers you. This Cope Ahead plan could include.
What are identifying the trigger, predicting emotions, choosing coping skills, planning self-talk and effective behavior, and creating a backup plan?
This is a skillful response to negative self-talk.
What is CHECKING THE FACTS or POSITIVE SELF-TALK?