COPE AHEAD for Anxiety

• Describe what is likely to prompt the behaviour (check the facts, name emotions that could interfere with you using skills).

• Decide what coping/problem solving skill you want to use (be specific, write out in detail how you will cope with the situation, your emotion and action urges).

• Imagine the situation in your mind as vividly as possible (imagine yourself in the situation now not watching it).

• Rehearse in your mind coping effectively (rehearse in your mind what you can do to cope effectively, rehearse your actions, thoughts, what you say and how you say it, rehearse coping effectively with new problems that come up, rehearse coping effectively with your feared catastrophe).