Module 3. Emotion Regulation: (Discussion #7) Opposite Action

DBTuesday is a series of posts where we explore skills and concepts from dialectical behavior therapy (DBT).

This is one of several posts focusing on emotion regulation, which is the third module of DBT skills training. See this post for general info about DBT and this post for more info about emotion regulation.

What is opposite action

Emotions are accompanied by an action urge of wanting to respond in a certain way. Opposite action involves exploring whether our action urges are helpful and if not then acting differently.

The benefits of this are:

• It can prevent you from doing something harmful that might make the situation worse
• It can gradually reduce the strength of the emotion that you’re feeling if it’s unpleasant

Four steps for opposite action

1) Identify the emotion: How are you feeling?

2) Identify the action urge: What do you have an urge to do while feeling that way?

3) Identify whether the action urge fits the situation: Looking only at the facts of the situation, will it be helpful to act on the urge?

4) If not, do the opposite: If the action urge doesn't fit the situation, do the opposite of whatever you have the urge to do.

Examples of opposite action

Anger

• Action urge = verbally or physically attack someone, express your angry feelings
• Opposite action = be polite and kind, walk away, distract yourself with something pleasant
  

Anxiety/fear

• Action urge = run or hide, escape danger
• Opposite action = approach the situation, stay involved in it, have courage
  

Sadness/depression

• Action urge = be inactive, avoid activities and people
  
• Opposite action = be active, do something that makes you feel confident and competent, seek support, talk to people
  

Shame

• Action urge = isolate or hide what you feel ashamed of
  
• Opposite action = discuss it with someone and bring it to light
  

Guilt

• Action urge = try to repair the situation, apologize, seek forgiveness
  
• Opposite action = tolerate temporary discomfort
  

Reflection

What is a situation where you could apply opposite action? What opposite action would you do?

Sources:

https://sunrisertc.com/opposite-action/

https://dbtselfhelp.com/dbt-skills-list/emotion-regulation/opposite-action/

https://dbt.tools/emotional_regulation/opposite-action.php

https://dialecticalbehaviortherapy.com/emotion-regulation/balancing-emotional-urges/

https://www.mindfulnessmuse.com/dialectical-behavior-therapy/10-practical-examples-of-opposite-action-part-one