Mastering Coping Ahead: Preparing for Emotional Challenges

Emotional challenges are part of everyday school life, from navigating stressful exams to managing peer interactions and classroom dynamics. When high-stakes moments arise, having a plan can make all the difference. That’s where the DBT STEPS-A skill, Coping Ahead, comes in—offering a structured way to prepare for these moments, reducing the likelihood of emotional overwhelm and increasing the chances of responding skillfully.

The Science Behind Coping Ahead

Imaginal Practice

Imaginal practice involves mentally visualizing a challenging situation and rehearsing how to handle it using specific skills. Research by Atienza et al. (1998) and Jeannerod & Frak (1999) suggests that mental rehearsal can be nearly as effective as live practice for improving performance and emotional regulation.

• Practical Example: A student about to face a tough math test might close their eyes and picture themselves sitting at a desk, feeling their anxiety rise, then using mindfulness (deep, slow breaths) and self-validation (“I’ve studied hard; I can do this”) to stay focused.

In Vivo Practice

In vivo practice means simulating or practicing a situation in real life so you can become familiar with both the environment and the emotions that may arise.

• Practical Example: A student nervous about a group presentation can run through their talking points with a peer and incorporate self-soothing skills like breathing exercises or grounding techniques. By “living” a version of the real event, they’re more likely to remain calm and confident when it counts.

Real-World Applications for Schools

For Students

• Exam Prep: Instead of jumping into a test with racing thoughts, a student can spend a few moments beforehand visualizing the testing environment and focusing on slow, steady breathing to maintain calm.

• Peer Conflict: Working with a counselor or friend, the student can role-play assertive but respectful communication to set boundaries or resolve a misunderstanding before it escalates.

For Educators

• Parent-Teacher Meetings: An educator anticipating a tense discussion with a parent can use imaginal practice—visualizing possible questions or concerns and rehearsing calm, validating responses.

• Difficult Classroom Discussions: Role-playing different scenarios with a colleague (or even in front of a mirror) helps teachers feel ready to manage potential disruptions or challenging questions while maintaining composure.

How Coping Ahead Builds Resilience

Skillful Preparation

By rehearsing skills ahead of time, individuals increase the likelihood they’ll remember and use them during high-stress moments. This pre-emptive approach often means the difference between feeling overwhelmed and feeling equipped.

Emotional Regulation

Knowing you have a plan can lower anxiety levels because you’ve already “lived” the scenario in your mind—or even practiced it in real life. This translates into calmer, more measured responses when the real situation unfolds.

Problem-Solving Mindset

Coping Ahead shifts the focus from avoidance (“I hope this goes away”) to proactive steps (“Here’s how I’ll manage if this happens”). By doing so, both students and educators become more engaged in finding constructive solutions to emotional challenges.

Examples of Success in Practice

• Student Spotlight: A middle-school student used to freeze during presentations. By spending a few days imagining herself calmly delivering her material—and practicing with a friend—she managed to keep anxiety in check when facing the actual audience.

• Educator Example: An overwhelmed teacher rehearsed a difficult conversation about a student’s performance with a colleague, using mindful pauses and clear boundaries. When the real meeting arrived, she found herself less anxious and more able to address concerns assertively.

Coping Ahead is an invaluable tool for both students and educators, providing a roadmap to confidently face emotional challenges. Whether it’s prepping for a nerve-racking exam, a tense parent-teacher conference, or a classroom conflict, this skill allows you to step into the moment with clarity and composure rather than dread. By incorporating both imaginal and in vivo practice, individuals cultivate resilience, emotional growth, and a sense of readiness in the face of life’s inevitable stressors.

Explore more DBT STEPS-A tools and strategies on our resources page to discover new ways of approaching emotional challenges. Educators and school staff can also register for upcoming DBT trainings to learn how to implement these skills effectively in classrooms. Already tried Coping Ahead in your setting? Share your experiences—your feedback can inspire others to give it a go!