Build Mastery and Coping Ahead

Build Mastery

Do at least one thing each day to feel competent and in control of your life. The idea is to challenge yourself a little, get better at something, or cross something off your “to-do” list. Examples: Put together a piece of furniture, practice your instrument, get one HW assignment done, start a project.

Example: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

2. Plan for success, not failure.

• Do something difficult, but possible.

3. Gradually increase the difficulty over time.

• If the first task is too difficult, do something a little easier next time.

Coping Ahead

1. Describe a situation that is likely to create negative emotions.

• Be specific in describing the situation. Check the facts!

• Name the emotions you are likely to experience in the situation.

2. Decide what DBT skills (including problem-solving) you want to use in the situation.

• Be specific. Write them out: _____________________________________________________________________________________________

______________________________________________________________________________________________________________________________

3. Imagine the situation in your mind as vividly as possible.

• Imagine yourself in the situation now.

4. Rehearse coping effectively in your mind.

• Rehearse exactly what you could do to cope effectively in your mind.

• Rehearse your actions, your thoughts, what you say, and how to say it.

• Troubleshoot: Rehearse coping with problems that might arise.

Reference: From DBT® Skills Manual for Adolescents, by Jill H. Rathus and Alec L. Miller. Copyright 2015 by The Guilford Press.