301eMotion re Gulation WorksHeet 12   (Emotion Regulation Handout 19)
Build m astery and c ope ahead
Due Date:       Name:                   Week Starting:  
In the far left column, put down the days of the week. Then write plans for practicing mastery in the first column under “Build Mastery.” At 
the end of the day, write in the second column what you actually did to increase your sense of mastery. Under “Cope Ahead,” describe a problem situation in the first column, and then describe in the second column how you imagined coping skillfully. Also, check whether it helped.
DayBuild m astery cope a head
Activities planned  
for building masteryActivities I actually did 
for building mastery Future problem situationHow I imagined coping 
effectively (describe)
1.
Helpful? YES NO
2.
Helpful? YES NO
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission to photocopy this worksheet is granted to purchasers of 
this book for personal use only (see copyright page for details). Purchasers may download a larger version of this worksheet from www.guilford.com/dbt-  worksheets .