Coping-Ahead Script

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 SM1M & SM2 logs.

Step 3: Select Coping Skills
Choose 1 mental + 1 behavioural tool.
Example: Mental = Balanced Thought (CR4); Behavioral = 5-Senses Grounding (SM8).
Tip: Pick skills you’ve practiced.⁣/p>

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.