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).

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