Prevention

Prepare for Stress

For anticipated stress, relapse prevention or planned difficult situations.

24
entries
4
roles

What this is about

Preparing for strain is a prevention-oriented situation in DBT — the goal is to reduce vulnerability before stress accumulates, rather than managing a crisis in progress. This distinguishes it sharply from crisis and acute emotion regulation situations. The relevant skill categories are PLEASE (Physical illness, Eating balanced, Avoiding mood-altering substances, Sleep, Exercise), ABC (Accumulating positive emotions, Building mastery, Coping ahead), and mindfulness for maintaining awareness of current vulnerability.

The most common mistake is treating preparation as optional or deferring it until conditions are already difficult. Coping ahead is particularly underused: mentally rehearsing how to handle expected stressors makes the actual skills more available when needed.

Early signs and course

Early body warning signs, typical reaction urges, and course without timely intervention.

  • Early signs in the bodyAnticipatory tension, sleep problems before stressful events, increased excitability in the days before, body is already preparing
  • Typical urgeOver-planning or over-thinking, avoiding the situation, wanting to control all eventualities, using cope-ahead exercise as a safety anchor
  • Course without interventionPreparing for stress has a prophylactic effect and reduces the impact of the crisis. Most effective time: when the situation is not yet acute. However, preparing too early and intensively can also increase fear.

First entry (1)

The most direct first step for this situation.

FrameworkPrioritized firstEmotion Regulation

Build Mastery and Cope Ahead

When not only preparing for a single challenge, but also building a basic feeling of manageability and ability to cope with it.

Also in: Distress Tolerance

Open entry

Orient (1)

Helps frame the situation and gain an overview.

FrameworkPrioritized firstEmotion Regulation

Cognitive Vulnerability

If, before making a change, it must first be understood which thinking habits perpetuate emotional problems.

Also in: Mindfulness

Open entry

Apply (1)

Concrete exercises and skills for the situation.

SkillPrioritized firstEmotion Regulation

Problem Solving

When Check the Facts shows that it is not the emotion that should be corrected, but the real problem situation that should be dealt with.

Also in: Distress Tolerance · Interpersonal Effectiveness

Open entry

Prepare (21)

Prepares for future similar situations.

ComponentPrioritized firstEmotion Regulation

Cope Ahead

When upcoming appointments, conversations, conflicts or risky situations should not be handled spontaneously, but rather with foresight.

Also in: Distress Tolerance

Open entry
Skill bundlePrioritized firstEmotion Regulation

ABC PLEASE Skills

When several emotional protective factors have to be built up in parallel for long-term stabilization.

Also in: Distress Tolerance

Open entry
ExercisePrioritized firstEmotion Regulation

Build Mastery and Cope Ahead Worksheet

If Build Mastery and Cope Ahead is to be actively planned and prepared in writing.

Also in: Distress Tolerance

Open entry
ProtocolPrioritized first

Daily Practices for Emotional Health

If you want to build an everyday life that regularly nourishes emotional stability instead of just reacting to crises.

Also in: Mindfulness · Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness

Open entry
ExercisePrioritized firstEmotion Regulation

Getting from Values to Specific Action Steps

When a feasible starting step for everyday life must be derived from values ​​and priorities.

Open entry
ExercisePrioritized firstEmotion Regulation

Practicing PLEASE Skills

When PLEASE factors need to be worked on as a real routine and not just a reminder.

Open entry
ExercisePrioritized firstEmotion Regulation

Putting ABC Skills Together Day by Day

When ABC skills have to be specifically planned, connected and tracked as a daily routine.

Open entry
ProtocolPrioritized firstMindfulness

Daily Mindfulness Regimen

If mindfulness is to be developed permanently and a regular practice structure is needed.

Also in: Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness

Open entry
ExercisePrioritized firstEmotion Regulation

Steps for Reducing Vulnerability to Emotion Mind

When physical, everyday or organizational vulnerability needs to be addressed step by step.

Open entry
ComponentPrioritized firstEmotion Regulation

Build Mastery

When stabilization requires not only reassurance, but also noticeable competence, success in action and inner uprightness.

Also in: Distress Tolerance

Open entry
PrinciplePrioritized firstDistress Tolerance

Clear Mind

When the real problem is not an acute crisis, but rather dangerous carelessness or relapse blindness.

Also in: Emotion Regulation

Open entry
ProtocolPrioritized firstEmotion Regulation

Weekly Regulator

When not just a single moment, but the ongoing weekly structure for regulation and skill use should be supported.

Open entry
QuestionPrioritized first

What Helps Now Versus Long Term?

When a distinction must be made as to whether a skill should be effective now or whether it will only have a long-term effect through repeated practice.

Also in: Distress Tolerance · Emotion Regulation

Open entry
ExercisePrioritized firstEmotion Regulation

Problem Solving Worksheet

If problem solving should be structured specifically in writing instead of just remaining visible as a general skill space.

Open entry
SkillPrioritized firstInterpersonal Effectiveness

Ending Relationships

When what is needed is not relationship repair or better negotiation, but clear distancing, separation or a final discussion.

Also in: Emotion Regulation · Distress Tolerance

Open entry
ToolPrioritized first

Exposure-Based Cognitive Rehearsal

When impending stress, fear or risky situations require targeted preparation so that old, automatic behavior does not take control again.

Also in: Emotion Regulation · Distress Tolerance

Open entry
ComponentPrioritized firstEmotion Regulation

PLEASE Skills

When not only acute regulation is needed, but the reduction of basic vulnerability via everyday body factors.

Also in: Distress Tolerance · Mindfulness

Open entry
FrameworkPrioritized first

Contingency Management

When behavior is to be systematically shaped via reward, reinforcement or consequences.

Also in: Emotion Regulation · Interpersonal Effectiveness

Open entry
ExercisePrioritized firstEmotion Regulation

Sleep Hygiene Practice Sheet

When sleep hygiene should be built not just as a cue but as an ongoing practice.

Also in: Distress Tolerance

Open entry
ToolPrioritized first

DBT Diary

When a structured course over days and weeks is needed for self-observation, therapy or training.

Also in: Mindfulness · Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness

Open entry
ProtocolPrioritized firstEmotion Regulation

Sleep Hygiene

When not only individual nights are difficult, but sleep as a recurring stress amplifier must be systematically improved.

Also in: Distress Tolerance

Open entry