15 Easy DBT Coping Ahead Group Activities

General Instructions for Therapists

As you guide clients through the “Coping Ahead” activities, the goal is to help them prepare for stressful or challenging situations by visualizing and rehearsing effective coping strategies. By practicing these skills in advance, clients can reduce emotional vulnerability and feel more confident when facing difficulties. Encourage clients to use these strategies for both short-term and long-term challenges.

General Instructions for Clients

Today’s activities focus on practicing the skill of “Coping Ahead.” The goal is to prepare for difficult situations in advance by thinking about what might happen and how you’ll handle it. By rehearsing effective coping strategies, you’ll feel more confident and prepared to face challenges.

These exercises will guide you through different ways to practice coping ahead. After each activity, we’ll reflect on how it felt and how you can use this skill to reduce stress and manage difficult situations in the future.

What is the Coping Ahead Skill in DBT?

The Coping Ahead skill in Dialectical Behavior Therapy (DBT) focuses on planning and preparing for difficult situations before they happen. By imagining the situation and rehearsing how to manage it, you can practice effective coping strategies in advance. This skill helps reduce emotional vulnerability by giving you tools to handle stress and challenges with more confidence and calmness.

15 Coping Ahead Skill Activities

Activity 1: Visualizing a Stressful Situation

Intro to activity:
This activity helps clients practice visualizing a stressful or challenging situation and planning how they will handle it using effective coping strategies. By mentally rehearsing the situation, clients can prepare themselves for the emotions and actions they will need.

How to practice this activity:

Prompt:
“We’re going to focus on visualizing a stressful situation. The goal is to mentally rehearse how you’ll handle the situation and use your coping skills to manage it.”

Preparation:
The therapist asks clients to think about a situation they are anxious or stressed about. This could be an upcoming event, a conversation, or a task they need to complete.

Guidance:
Therapist says: “Think about a situation you’re anxious or stressed about. Now, practice visualizing that situation as if it’s happening. Imagine the details—where you are, who you’re with, and how you’re feeling. Then, mentally rehearse how you’ll use your coping skills to manage the situation. How will you stay calm? What will you say? What strategies will you use to handle the emotions that come up?”

Experience:
Clients spend 5-10 minutes visualizing a specific situation and mentally rehearsing how they will manage it. The therapist encourages them to focus on using coping strategies they’ve learned, such as deep breathing, grounding techniques, or positive self-talk.

Observation:
Clients reflect on how they felt after visualizing the situation and rehearsing their coping strategies. Did imagining the situation help them feel more prepared and confident?

Discussion:
After the activity, the therapist asks: “What did it feel like to visualize the situation and practice coping ahead? Did this practice help you feel more confident in handling it?”

Reflection:
Reflect on how visualizing and coping ahead can help you prepare for difficult situations. In a group, the therapist might ask: “How could practicing this skill help you manage stress and feel more in control of challenging situations?”

Activity 2: Creating a Coping Plan

Intro to activity:
This activity helps clients create a coping plan for an upcoming stressful situation. By outlining specific steps and strategies, clients can feel more prepared to manage difficult emotions.

How to practice this activity:

Prompt:
“We’re going to focus on creating a coping plan. The goal is to write out a step-by-step plan for how you’ll manage a specific stressful situation.”

Preparation:
The therapist asks clients to think about an upcoming situation that feels stressful or challenging. Clients are encouraged to identify what specific aspects of the situation make them feel anxious.

Guidance:
Therapist says: “Think about an upcoming situation that feels stressful for you. Now, write down a plan for how you’ll handle it. What steps will you take? What strategies will you use to manage your emotions? Think about what coping skills have worked for you in the past, such as deep breathing, taking breaks, or asking for support. Writing down a clear plan can help you feel more confident and prepared.”

Experience:
Clients spend 5-10 minutes creating a coping plan for their chosen situation. The therapist encourages them to focus on concrete strategies they can use to manage their emotions and actions during the situation.

Observation:
Clients reflect on how they felt after creating their coping plan. Did writing out the steps help them feel more organized and in control?

Discussion:
After the activity, the therapist asks: “What did it feel like to create a coping plan? Did this practice help you feel more prepared to handle the situation?”

Reflection:
Reflect on how creating a coping plan can help you feel more confident and ready to face challenges. In a group, the therapist might ask: “How could practicing this skill help you manage future stressful situations more effectively?”

Activity 3: Practicing Positive Self-Talk

Intro to activity:
This activity helps clients practice using positive self-talk to cope ahead for stressful situations. By rehearsing positive and encouraging statements, clients can reduce anxiety and build confidence.

How to practice this activity:

Prompt:
“We’re going to focus on practicing positive self-talk. The goal is to mentally rehearse encouraging and supportive statements you can use to stay calm and focused during a stressful situation.”

Preparation:
The therapist asks clients to think about a situation where they tend to use negative self-talk. Clients are encouraged to identify how negative thoughts impact their ability to cope.

Guidance:
Therapist says: “Think about a situation where you tend to use negative self-talk, like ‘I can’t handle this’ or ‘This is too much.’ Now, practice replacing those thoughts with positive self-talk, such as ‘I can do this,’ ‘I’ve handled this before,’ or ‘I can stay calm and focused.’ Positive self-talk helps you stay grounded and confident when coping ahead.”

Experience:
Clients spend 5-10 minutes rehearsing positive self-talk they can use during stressful situations. The therapist encourages them to write down these statements as reminders they can use when needed.

Observation:
Clients reflect on how they felt after practicing positive self-talk. Did focusing on supportive statements help them feel more confident and less anxious?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice positive self-talk? Did this practice help you feel more equipped to handle difficult situations?”

Reflection:
Reflect on how using positive self-talk can help you stay calm and confident when facing challenges. In a group, the therapist might ask: “How could practicing this skill help you shift your mindset in stressful situations?”

Activity 4: Role-Playing a Difficult Conversation

Intro to activity:
This activity helps clients practice coping ahead by role-playing a difficult conversation they need to have. By rehearsing the conversation, clients can plan how to manage their emotions and responses.

How to practice this activity:

Prompt:
“We’re going to focus on role-playing a difficult conversation. The goal is to rehearse what you’ll say and how you’ll manage your emotions during the conversation.”

Preparation:
The therapist asks clients to think about an upcoming conversation they are nervous about, such as discussing a problem with a friend, family member, or colleague.

Guidance:
Therapist says: “Think about a difficult conversation you need to have. Now, practice role-playing the conversation. Imagine what the other person might say and how you’ll respond. Focus on using calm, assertive communication, and think about what coping strategies you’ll use if you feel anxious or upset during the conversation. Practicing ahead of time can help you feel more prepared and confident.”

Experience:
Clients spend 5-10 minutes role-playing the conversation, either with a partner or by imagining the dialogue. The therapist encourages them to focus on staying calm and using assertive communication.

Observation:
Clients reflect on how they felt after role-playing the conversation. Did rehearsing the conversation help them feel more confident and less anxious about the situation?

Discussion:
After the activity, the therapist asks: “What did it feel like to role-play the conversation? Did this practice help you feel more prepared to manage your emotions and responses?”

Reflection:
Reflect on how role-playing difficult conversations can help you cope ahead and feel more confident. In a group, the therapist might ask: “How could practicing this skill help you manage future conversations more effectively?”

Activity 5: Identifying Emotional Triggers

Intro to activity:
This activity helps clients identify their emotional triggers in stressful situations. By understanding what triggers their emotions, clients can plan ahead for how to manage those feelings.

How to practice this activity:

Prompt:
“We’re going to focus on identifying emotional triggers. The goal is to recognize what situations or events trigger strong emotions and plan how you’ll cope with them.”

Preparation:
The therapist asks clients to reflect on past situations where they felt overwhelmed or triggered. Clients are encouraged to identify specific events or interactions that caused strong emotional reactions.

Guidance:
Therapist says: “Think about a past situation where you felt triggered—something that caused a strong emotional reaction, like anger, fear, or sadness. Now, practice identifying what triggered that emotion. Was it something someone said? Was it a particular event? Understanding your emotional triggers helps you cope ahead by planning how you’ll manage those feelings in the future.”

Experience:
Clients spend 5-10 minutes identifying their emotional triggers and thinking about coping strategies they can use when faced with those triggers in the future. The therapist encourages them to focus on recognizing patterns in their emotional responses.

Observation:
Clients reflect on how they felt after identifying their emotional triggers. Did recognizing their triggers help them feel more in control and prepared for future situations?

Discussion:
After the activity, the therapist asks: “What did it feel like to identify your emotional triggers? Did this practice help you feel more confident in managing those emotions?”

Reflection:
Reflect on how identifying emotional triggers can help you cope ahead and manage your emotions. In a group, the therapist might ask: “How could practicing this skill help you prevent emotional overwhelm in stressful situations?”

Activity 6: Developing a Grounding Routine

Intro to activity:
This activity helps clients develop a grounding routine to use in stressful situations. By practicing grounding techniques in advance, clients can use them to stay present and calm during difficult moments.

How to practice this activity:

Prompt:
“We’re going to focus on developing a grounding routine. The goal is to create a set of grounding techniques that help you stay calm and present during stressful situations.”

Preparation:
The therapist asks clients to think about grounding techniques they’ve learned or used in the past, such as deep breathing, focusing on their senses, or using physical objects for comfort.

Guidance:
Therapist says: “Think about grounding techniques that help you stay calm and present, like deep breathing, focusing on what you see, hear, and feel, or holding a comforting object. Now, practice developing a grounding routine that includes several of these techniques. Having a routine ready helps you cope ahead and stay centered during difficult situations.”

Experience:
Clients spend 5-10 minutes creating a grounding routine that includes 2-3 techniques they can use when feeling stressed or overwhelmed. The therapist encourages them to rehearse the routine so it becomes familiar.

Observation:
Clients reflect on how they felt after developing their grounding routine. Did creating the routine help them feel more confident and prepared to handle stress?

Discussion:
After the activity, the therapist asks: “What did it feel like to create a grounding routine? Did this practice help you feel more equipped to stay calm during stressful situations?”

Reflection:
Reflect on how developing a grounding routine can help you cope ahead and manage stress. In a group, the therapist might ask: “How could practicing this skill help you stay calm and present in future challenges?”

Activity 7: Planning for Emotional Regulation

Intro to activity:
This activity helps clients plan for emotional regulation by identifying specific techniques they can use when feeling overwhelmed. By coping ahead with emotional regulation strategies, clients can reduce the impact of intense emotions.

How to practice this activity:

Prompt:
“We’re going to focus on planning for emotional regulation. The goal is to identify techniques you can use to manage strong emotions during stressful situations.”

Preparation:
The therapist asks clients to think about situations where they’ve felt emotionally overwhelmed in the past. Clients are encouraged to identify specific emotions they struggle with, such as anger, anxiety, or sadness.

Guidance:
Therapist says: “Think about situations where you’ve felt overwhelmed by emotions, like anger or anxiety. Now, practice planning how you’ll regulate those emotions in the future. What techniques will you use to calm yourself? This could include deep breathing, stepping away for a break, or using self-soothing techniques. Planning ahead for emotional regulation helps you feel more in control of your emotions when stressful situations arise.”

Experience:
Clients spend 5-10 minutes identifying emotional regulation techniques and planning how they will use them in specific situations. The therapist encourages them to focus on practical strategies that have worked for them in the past.

Observation:
Clients reflect on how they felt after planning for emotional regulation. Did focusing on specific techniques help them feel more prepared to manage their emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan emotional regulation techniques? Did this practice help you feel more confident in handling your emotions during stressful situations?”

Reflection:
Reflect on how planning for emotional regulation can help you cope ahead and stay emotionally balanced. In a group, the therapist might ask: “How could practicing this skill help you manage strong emotions more effectively in the future?”

Activity 8: Rehearsing Assertive Communication

Intro to activity:
This activity helps clients rehearse assertive communication as a way of coping ahead in situations where they need to express themselves clearly and calmly. By practicing assertiveness, clients can manage their emotions while setting healthy boundaries.

How to practice this activity:

Prompt:
“We’re going to focus on rehearsing assertive communication. The goal is to practice expressing yourself clearly and calmly in challenging situations.”

Preparation:
The therapist asks clients to think about a recent situation where they struggled to communicate assertively, either due to feeling overwhelmed, angry, or anxious.

Guidance:
Therapist says: “Think about a recent situation where you found it hard to communicate assertively. Now, practice rehearsing what you would say if you could do it over. Focus on using calm, clear language to express your feelings and set boundaries. Practicing assertive communication helps you feel more prepared to handle difficult conversations while managing your emotions.”

Experience:
Clients spend 5-10 minutes rehearsing an assertive communication script for a specific situation. The therapist encourages them to focus on staying calm, using “I” statements, and setting boundaries when needed.

Observation:
Clients reflect on how they felt after rehearsing assertive communication. Did practicing clear and calm communication help them feel more confident about handling future conversations?

Discussion:
After the activity, the therapist asks: “What did it feel like to rehearse assertive communication? Did this practice help you feel more prepared to express yourself in challenging situations?”

Reflection:
Reflect on how rehearsing assertive communication can help you cope ahead and manage difficult interactions. In a group, the therapist might ask: “How could practicing this skill help you communicate more effectively in future conversations?”

Activity 9: Planning for Relapse Prevention

Intro to activity:
This activity helps clients plan ahead for preventing relapse in situations where they might return to unhealthy habits or coping mechanisms. By identifying triggers and coping strategies in advance, clients can feel more equipped to maintain their progress.

How to practice this activity:

Prompt:
“We’re going to focus on planning for relapse prevention. The goal is to identify situations where you might be at risk of returning to unhealthy coping habits and plan strategies to prevent relapse.”

Preparation:
The therapist asks clients to think about situations where they’ve struggled with unhealthy coping mechanisms in the past, such as avoiding responsibilities, substance use, or withdrawing from others.

Guidance:
Therapist says: “Think about situations where you might be at risk of relapse into unhealthy coping habits. Now, practice planning how you’ll handle those situations in the future. Identify the triggers that make you feel vulnerable, and plan specific coping strategies to prevent relapse. This could include reaching out for support, using self-care techniques, or removing yourself from tempting situations.”

Experience:
Clients spend 5-10 minutes identifying relapse triggers and planning strategies to avoid or manage them. The therapist encourages them to focus on specific steps they can take to stay on track.

Observation:
Clients reflect on how they felt after planning for relapse prevention. Did identifying triggers and coping strategies help them feel more confident in maintaining their progress?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan for relapse prevention? Did this practice help you feel more prepared to avoid unhealthy coping habits in the future?”

Reflection:
Reflect on how planning for relapse prevention can help you stay on track and maintain healthy habits. In a group, the therapist might ask: “How could practicing this skill help you prevent setbacks and stay focused on your goals?”

Activity 10: Coping Ahead for Long-Term Goals

Intro to activity:
This activity helps clients practice coping ahead for long-term goals by identifying potential obstacles and planning how to manage them. By anticipating challenges in advance, clients can feel more prepared and motivated to stay on track.

How to practice this activity:

Prompt:
“We’re going to focus on coping ahead for long-term goals. The goal is to identify potential obstacles to achieving your goals and plan how you’ll manage them in advance.”

Preparation:
The therapist asks clients to think about a long-term goal they are working toward and what obstacles might get in the way of achieving it. Clients are encouraged to identify both internal and external challenges.

Guidance:
Therapist says: “Think about a long-term goal you’re working toward. Now, practice identifying potential obstacles that could get in your way—these could be challenges like lack of time, loss of motivation, or unexpected events. Then, plan how you’ll cope with those obstacles if they arise. This helps you stay focused and motivated, even when things get difficult.”

Experience:
Clients spend 5-10 minutes identifying potential obstacles to their long-term goals and planning how they will manage those challenges. The therapist encourages them to focus on practical steps they can take to overcome or prevent setbacks.

Observation:
Clients reflect on how they felt after planning for obstacles in their long-term goals. Did anticipating challenges help them feel more motivated and prepared to stay on track?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan for potential obstacles to your long-term goals? Did this practice help you feel more confident in achieving your goals?”

Reflection:
Reflect on how coping ahead for long-term goals can help you stay focused and motivated. In a group, the therapist might ask: “How could practicing this skill help you maintain your progress and achieve your long-term goals?”

Activity 11: Creating a Self-Care Toolkit

Intro to activity:
This activity helps clients create a self-care toolkit that includes strategies they can use when feeling stressed or overwhelmed. By having these tools prepared in advance, clients can quickly access them when needed.

How to practice this activity:

Prompt:
“We’re going to focus on creating a self-care toolkit. The goal is to identify specific self-care activities or items that help you feel calm and prepared for challenging situations.”

Preparation:
The therapist asks clients to think about self-care activities or comforting objects they’ve used in the past, such as a favorite book, a journal, or physical items like stress balls.

Guidance:
Therapist says: “Think about self-care activities or items that help you relax and feel calm when you’re stressed. Now, practice creating a self-care toolkit that includes these items. Your toolkit could include things like deep breathing exercises, a favorite book, or even a playlist of calming music. Having a toolkit ready helps you cope ahead by giving you quick access to things that help you feel better.”

Experience:
Clients spend 5-10 minutes creating a list or plan for their self-care toolkit. The therapist encourages them to focus on activities or items that are practical and easy to access when they feel stressed.

Observation:
Clients reflect on how they felt after creating their self-care toolkit. Did focusing on self-care help them feel more prepared to manage stress?

Discussion:
After the activity, the therapist asks: “What did it feel like to create a self-care toolkit? Did this practice help you feel more equipped to handle challenging situations?”

Reflection:
Reflect on how having a self-care toolkit can help you cope ahead and manage stress. In a group, the therapist might ask: “How could practicing this skill help you quickly access the tools you need during difficult moments?”

Activity 12: Planning for Social Support

Intro to activity:
This activity helps clients plan how to reach out for social support when facing stressful situations. By identifying people they can turn to for help, clients can feel more supported and less alone.

How to practice this activity:

Prompt:
“We’re going to focus on planning for social support. The goal is to identify people you can reach out to when you need help or support during difficult situations.”

Preparation:
The therapist asks clients to think about people in their lives who have provided support in the past, such as friends, family, or a therapist. Clients are encouraged to identify who they feel comfortable reaching out to during stressful times.

Guidance:
Therapist says: “Think about people in your life who provide you with support—this could be friends, family members, or even professionals like therapists. Now, practice planning how you’ll reach out to them when you’re facing a difficult situation. Having a plan for social support helps you cope ahead by ensuring you don’t have to handle everything on your own.”

Experience:
Clients spend 5-10 minutes creating a plan for reaching out to social support. The therapist encourages them to focus on practical steps, like calling a friend or scheduling time with a therapist.

Observation:
Clients reflect on how they felt after planning for social support. Did identifying sources of support help them feel less alone and more confident in handling stress?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan for social support? Did this practice help you feel more connected and supported?”

Reflection:
Reflect on how planning for social support can help you cope ahead and feel less isolated during stressful times. In a group, the therapist might ask: “How could practicing this skill help you feel more confident about reaching out for help when needed?”

Activity 13: Practicing Emotional Validation

Intro to activity:
This activity helps clients practice validating their emotions as part of coping ahead. By acknowledging and accepting their emotions, clients can reduce self-criticism and better manage their feelings during stressful situations.

How to practice this activity:

Prompt:
“We’re going to focus on practicing emotional validation. The goal is to acknowledge and accept your emotions during stressful situations, which helps you cope more effectively.”

Preparation:
The therapist asks clients to think about situations where they’ve felt overwhelmed by emotions and how they responded to those feelings. Clients are encouraged to reflect on moments where they may have invalidated their own emotions.

Guidance:
Therapist says: “Think about a time when you felt strong emotions, like sadness, anger, or anxiety. Did you accept and validate those emotions, or did you try to push them away? Now, practice validating your emotions by acknowledging that it’s okay to feel this way. Say to yourself, ‘It makes sense that I feel this way given the situation.’ Practicing emotional validation helps you cope ahead by reducing self-criticism and allowing you to manage your emotions more effectively.”

Experience:
Clients spend 5-10 minutes practicing emotional validation, using examples from their past. The therapist encourages them to focus on accepting their emotions without judgment.

Observation:
Clients reflect on how they felt after practicing emotional validation. Did acknowledging and accepting their emotions help them feel more at ease?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice emotional validation? Did this practice help you reduce self-criticism and manage your emotions more effectively?”

Reflection:
Reflect on how validating your emotions can help you cope ahead and manage stress. In a group, the therapist might ask: “How could practicing this skill help you stay compassionate toward yourself during difficult times?”

Activity 14: Rehearsing Effective Problem-Solving

Intro to activity:
This activity helps clients rehearse problem-solving skills for anticipated challenges. By practicing how to break down a problem and find solutions, clients can feel more confident in managing difficult situations.

How to practice this activity:

Prompt:
“We’re going to focus on rehearsing problem-solving skills. The goal is to practice breaking down a problem into smaller parts and finding solutions to manage the situation.”

Preparation:
The therapist asks clients to think about a situation where they anticipate a problem arising, such as a challenging work project or a conflict with a friend. Clients are encouraged to reflect on how they usually approach problems.

Guidance:
Therapist says: “Think about a situation where you anticipate a problem arising. Now, practice breaking that problem down into smaller, manageable steps. What’s the first step you can take? Then, brainstorm possible solutions for each part of the problem. Rehearsing problem-solving skills helps you cope ahead by reducing feelings of overwhelm and giving you a clear plan for managing challenges.”

Experience:
Clients spend 5-10 minutes rehearsing problem-solving for a specific situation. The therapist encourages them to focus on practical and actionable steps they can take to address the problem.

Observation:
Clients reflect on how they felt after rehearsing problem-solving. Did breaking the problem down into smaller steps help them feel more confident and less overwhelmed?

Discussion:
After the activity, the therapist asks: “What did it feel like to rehearse problem-solving? Did this practice help you feel more capable of handling the problem?”

Reflection:
Reflect on how rehearsing problem-solving can help you cope ahead and manage challenges. In a group, the therapist might ask: “How could practicing this skill help you feel more confident in dealing with future problems?”

Activity 15: Visualizing Success

Intro to activity:
This activity helps clients practice visualizing success in handling a difficult situation. By imagining a positive outcome and how they’ll achieve it, clients can reduce anxiety and build confidence.

How to practice this activity:

Prompt:
“We’re going to focus on visualizing success. The goal is to imagine a stressful situation turning out well and practice how you’ll achieve that positive outcome.”

Preparation:
The therapist asks clients to think about an upcoming situation they are worried about. Clients are encouraged to reflect on their desired outcome and what steps they can take to achieve it.

Guidance:
Therapist says: “Think about an upcoming situation you’re worried about. Now, visualize the best possible outcome—how you want the situation to turn out. Imagine yourself staying calm, using your coping skills, and achieving that positive outcome. Visualizing success helps you cope ahead by reducing anxiety and building your confidence in handling the situation.”

Experience:
Clients spend 5-10 minutes visualizing themselves successfully managing the situation. The therapist encourages them to focus on the steps they’ll take to make the positive outcome a reality.

Observation:
Clients reflect on how they felt after visualizing success. Did imagining a positive outcome help them feel more confident and less anxious about the situation?

Discussion:
After the activity, the therapist asks: “What did it feel like to visualize success? Did this practice help you feel more confident in achieving a positive outcome?”

Reflection:
Reflect on how visualizing success can help you cope ahead and manage difficult situations with confidence. In a group, the therapist might ask: “How could practicing this skill help you feel more optimistic and prepared for future challenges?”