The third part of ABC after Accumulate Positive Experiences and Build Mastery is Cope Ahead.  This skill is for planning ahead when you know something might not go well, and you want to be prepared or if you are worrying about something in the future to the point of not being able to be mindful of the present.

Cope Ahead is one of the few DBT skills that doesn’t have an acronym provided by Marsha Linehan – so I came up with my own!

C – Check the facts.  Describe the situation that is likely to prompt problem behavior; be specific. Name both the emotions and actions likely to get in the way of using your other skills and the problem-solving skills you want to use.  Write it out if that’s helpful.

O – Observe the future.  In your mind, imagine the situation as vividly as possible.  Watch it play out as if it was happening around you and to you right NOW.

P – Practice.  Practice using those skills you identified as the scene plays out.  Go over your actions, thoughts, words, etc. Think through using your problem-solving skills to cope effectively with the worst-case scenario.  Stay focused.

E – Exit the future.  When you’ve played the scene all the way through, exit the future and become mindful of the present.  Spend some time relaxing and soothing yourself in the surroundings you’re in NOW and leave the future be until that time arrives.