Emotion Regulation
Build Mastery & Cope Ahead Plan
Create a rehearsal plan for upcoming challenges—practice skills in advance and schedule mastery experiences.
Export PDF
Opens a dedicated export document in a new tab, then launches the PDF dialog.
Quick answer
What this DBT worksheet helps you do
Create a rehearsal plan for upcoming challenges—practice skills in advance and schedule mastery experiences.
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Upcoming Challenge
Describe the event you’re preparing for, including date/time and what you fear may happen.
2
Build Mastery Steps
List tasks that boost competence before the event—practice skills, gather information, complete prep work.
3
Cope Ahead Rehearsal
Visualize the situation step-by-step. Note the skills, self-talk, and body posture you will use at each stage.
4
Plan Supports
Identify people, tools, and reminders that will help you follow through.
5
Debrief Plan
Set a time to review outcomes, celebrate wins, and adjust for next time.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Example: Difficult conversation
Challenge: ask for raise Friday. Mastery: review accomplishments, practice script. Cope ahead: visualize meeting, rehearse DEAR MAN, plan TIP if anxiety spikes. Supports: mentor call Thursday. Debrief: journal afterward.
Practice Activity
Complete the plan for an event within the next week. Rehearse daily until the event occurs.
What skills do you need most during the event?
How will you remind yourself to use them?
What went well during rehearsals?
What will you review after the event?
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha