04/30/2026
Ever feel anxious, overwhelmed, or uncertain when heading out of town for an appointment? I used to feel anxious and dread the day, knowing the ride there would leave me exhausted. The night before I’d watch the clock to see how much time I had left to try to sleep. I’d check and recheck my clock to be sure the alarm was still set. Worst-case scenarios would play in my head. And in the morning, I’d struggle to find clothes comfortable for the day ahead. I’d rush around getting ready and feel flustered about the daunting day ahead.
A helpful DBT skill for moments like this is Cope Ahead—preparing for a stressful situation by mentally rehearsing how you want to cope.
Before your appointment, take a few moments to imagine the day step by step. Picture yourself getting ready, traveling to the city, where to find parking, sitting in the waiting room, and meeting with the specialist. Notice any emotions that may arise, and then visualize yourself responding with calm, confidence, and self-compassion.
What coping skills might help?
• Deep breathing
• Grounding exercises
• Positive self-talk
• Bringing a support person
• Planning a comforting activity afterward
You can’t control every outcome, but you can prepare for how you want to care for yourself through it. And in my opinion, treating myself to a coffee always helps me.
