Creating Your Cope Ahead Plan
A Cope Ahead Plan helps you prepare for challenging situations by thinking through your responses and supports in advance. Fill in each step below — your answers are saved only on this device, nothing is sent anywhere. Come back any time to review or update your plan.
Key Takeaway
Planning ahead for difficult situations activates your wise mind and helps you respond skillfully rather than reacting emotionally in the moment.
1. Describe the Situation
What will happen, when and where, who's involved, and what makes it challenging?
2. Identify Your Emotions
What emotions might come up, how intense, where in your body, and with what thoughts?
3. Plan Your Skills
Which mindfulness, distress tolerance, emotion regulation, or interpersonal skills will you use?
4. Identify Your Supports
Who can you reach out to before, during, and after? What professional supports are available?
5. Plan What to Avoid
Which people, places, activities, or thought patterns could make this harder?
6. Visualize Success
What does coping well look like? How will you feel, and what will you learn?
Tips for Success
When to Create a Plan
- Before important events or meetings
- When facing challenging social situations
- Prior to difficult conversations
- When anticipating triggers
Best Practices
- Write your plan when calm
- Be specific and detailed
- Review and update regularly
- Rehearse the plan in your mind — imagine coping well