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Sometimes it is more difficult to cope in distressing situations than other times. For example, we are not as effective when we are tired, hungry, in pain, or stressed. These states increase our emotional vulnerability, which consequently reduces our ability to stay in Wise Mind and behave effectively.
By coping ahead, we anticipate stressors that may affect our emotional vulnerability, thereby taking steps to maintain Wise Mind.
Coping ahead involves a degree of planning such as packing a lunch or snacks, bringing a jacket, or bringing a phone charger.
We also cope ahead for possible emotional stressors such as having a difficult conversation with someone, participating in an examination, or giving a performance. This may involve allowing for preparation time, scheduling a pleasurable activity at the conclusion of the event, or planning in-the-moment distress tolerance skills.
Coping ahead allows us to minimize surprises, thereby minimizing derailment and loss of emotional control.
Coping ahead is NOT about considering all possible outcomes and planning a response for 27 different possibilities. This behavior would fuel anxiety.
Coping ahead is about planning for one or two likely contingencies and planning a course of action for each. This minimizes the need to figure out what to do in the moment and to avoid panic responses.