BA10: Coping-Ahead Script
Virtual Coach
Work step-by-step through the Behavioral Activation & Exposure exercise with the virtual coach.
Introduction
Even with a solid Activity Schedule (BA1) and graded exposure wins (BA5-BA6), unexpected stressors can still ambush mood. The Coping-Ahead Script—adapted from Meichenbaum’s stress-inoculation work—pre-loads your brain with a play-by-play plan before a known trigger. Athletes call it “mental walk-through,” pilots call it “chair-flying,” CBT calls it implementation intentions. Whatever the label, studies show that people who picture a stressful scene and rehearse their exact coping moves experience less physiological arousal, fewer errors, and faster emotional recovery when the moment arrives.
Instructions
Goal: Write a script for one upcoming trigger 48–72 hours in advance and rehearse it twice daily until the event.
Prep time: 10 minutes Rehearsal: 2–3 minutes.
Step 1: Describe the Scenario
Who, where, when, what usually happens?
Example: “Sunday, 6 p.m., Mom’s house. Uncle Joe asks about my job.”
Tip: Add sensory details for realism.
Step 2: Identify Likely Thoughts & Feelings
List automatic thoughts + predicted SUDS (0–100).
Example: “I’m a failure” → SUDS 65.
Tip: Pull from SM1 & SM2 logs.
Step 3: Select Coping Skills
Choose 1 mental + 1 behavioural tool.
Example: Mental = Balanced Thought (CR4); Behavioural = 5-Senses Grounding (SM8).
Tip: Pick skills you’ve practised.
Step 4: Write the IF–THEN Plan
“If [trigger], then I’ll… [skill #1] … and… [skill #2].”
Example: “IF question → THEN silently repeat balanced thought & press feet to floor.”
Tip: Keep one sentence per skill.
Step 5: Visualise in First Person
Close eyes, run the scene start-to-finish using all five senses, inserting coping moves at the cue.
Example: See dining room light, hear question, feel feet grounding.
Tip: 2 slow run-throughs = one rehearsal.
Step 6: End with Positive Data
Picture a realistic, decent outcome (not perfection).
Example: You answer calmly, change topic, tension drops.
Tip: Realistic success builds self-efficacy.
Step 7: Rate Confidence
0–100 % belief you can execute plan; tweak script until ≥ 70 %.
Example: Tweaked wording → 75 %.
Tip: Confidence predicts follow-through.
Step 8: Deploy Live & Debrief
After event, jot what happened, new SUDS, and tweak for next time.
Example: Live SUDS 40; script worked; next time add bathroom break option.
Tip: Debrief cements learning loop.
FAQs
Can I cram a script an hour before the trigger?
Better than nothing, but spacing rehearsals over 1-3 days yields stronger memory consolidation and lower cortisol spikes.
What if my trigger list is endless?
Target high-probability / high-impact events first—usually 1–2 per week. Mastery grows quickly; scripts get faster.
Do I visualize perfect success or realistic bumps?
Aim 80 % smooth, 20 % hiccup (e.g., heart-flutter, brief silence) so your brain practices recovering, not just performing.
Can I pair this with medication (e.g., beta-blocker)?
Yes—note meds in the plan (“take beta-blocker 30 min prior”) so steps stay integrated. Always follow prescriber guidance.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
