Cope Ahead Plan – Worth the Fight Counseling

1. The Event

Start by naming the situation you’re coping ahead for and why it feels stressful or triggering.

Upcoming event / situation

Date / time (optional)

Include anything that helps your brain locate this moment in time.

What about this feels stressful?

Your future self needs clarity, not perfection. Messy is welcome.

2. The Problem(s)

Write up to four specific “what ifs” or stress points for this event. Don’t skimp on details — we want this plan to work.

Potential Problem 1

Potential Problem 2

Potential Problem 3

Potential Problem 4

3. What I Don’t Want To Do

List the behaviors you really don’t want to slide into during this event. These are your “red flag” or “crisis urges” behaviors.

These are the things I do NOT want to do during this event:

Reminder: My behavior is the only thing I can control.

4. The Plan – Pick Your Skills

For each possible problem, choose DBT skills you’ll use. Think about skills for lower distress and higher distress.

Optional – turn this on only if substance use is part of what you are working on today. It will reveal extra substance use skill lists under each Problem.

Problem 1

You can fill Problem 1 on Step 2 if you haven’t yet.

Mindfulness skills (can be used at any SUDS level) Emotion Regulation (SUDS 0–6.5)

Distress Tolerance (SUDS 6.5–10) Interpersonal Effectiveness (when asking for something or saying no)

Problem 2

Optional – only if you listed a second problem.

Mindfulness skills (can be used at any SUDS level) Emotion Regulation (SUDS 0–6.5)

Distress Tolerance (SUDS 6.5–10) Interpersonal Effectiveness

Problem 3

Optional – only if you listed a third problem.

Mindfulness skills (can be used at any SUDS level) Emotion Regulation (SUDS 0–6.5)

Distress Tolerance (SUDS 6.5–10) Interpersonal Effectiveness

Problem 4

Optional – only if you listed a fourth problem.

Mindfulness skills (can be used at any SUDS level)

Distress Tolerance (SUDS 6.5–10)

Emotion Regulation (SUDS 0–6.5)

Interpersonal Effectiveness

Focus on what you’ll actually do first if this problem shows up, not every possible skill.

5. The Whole Plan at a Glance

This is your screenshot-able or printable summary. It pulls together your problems and chosen skills.

Printing your skills + handouts:

On mobile: tap each handout link below, then use your device’s share/print options from the PDF viewer.
On desktop: click each handout link, then use your browser’s print menu (Ctrl + P or ⌘ + P) to print or save as PDF.
If you use “Print plan + handouts”: your browser will open one tab per handout. If no tabs open, check your pop‑up settings and open handouts from Step 4’s Skills Library instead.

This screen prints your full Cope Ahead Plan. The linked handouts print from their own windows, so choose the ones that fit this situation.

Tip: You can also take a screenshot of this page to keep your plan handy right before or during the event.

6. The Practice!

Coping ahead isn’t just thinking about the plan — it’s rehearsing it. Use this checklist as you imagine the event.

Imagine the situation in your mind as vividly as possible.
Imagine yourself in the situation now, not watching it from the outside.
Rehearse coping effectively using the skills you identified in your plan.
Rehearse exactly what you can do to cope effectively — step by step.
Rehearse your actions, your thoughts, what you say, and how you say it.
Rehearse coping effectively with new problems that might come up.
Rehearse coping effectively with your most feared catastrophe.
Practice relaxation after you’ve done this rehearsal.

Cope Ahead Plan The Problems, The Plan, and The Practice

1. The Event

2. The Problem(s)

3. What I Don’t Want To Do

4. The Plan – Pick Your Skills

Skills Library: Quick Reference

Staying present

For high distress (SUDS ≥ ~6.5)

For lower/moderate distress (SUDS ≤ ~6.5)

For substance urges or relapse risks

People & boundaries

Problem 1

Problem 2

Problem 3

Problem 4

5. The Whole Plan at a Glance

6. The Practice!