Opposite Action
What is the purpose of using Opposite Action?
To change an emotion by acting opposite to what it urges you to do
What is DEAR MAN used for?
Getting what you want or need in a respectful way; offering concerns to peers; holding others accountable
What does the "A" in ABC stand for?
Accumulate Positive Experiences
What does the “S” in STOP stand for? Explain how this step works.
Stop – freeze and don’t make it worse
What does the “T” in THINK stand for? (not just the first word of the skill)
Think about the other person’s point of view
If you feel like isolating when you're sad, what opposite action could you take?
Reach out to someone, be around people, talk
What does the “D” stand for in DEAR MAN?
Describe the situation
Name one thing that counts as "E" in PLEASE.
Exercise, Eating Balanced Meals
What should you do after you “T” – Take a step back?
Observe what’s happening inside and outside of you
When should you use the THINK skill?
In conflict or when trying to keep a relationship respectful
What emotion are you targeting if you do opposite action by approaching something you’re avoiding?
Fear or anxiety
Fill in the blanks: Express your feelings, Assert your needs, _____ ___ __________.
Reinforce the Relationship
What does the "C" in ABC stand for and what does it mean?
Cope ahead – make a plan for a stressful situation before it happens
What does STOP help you do in a crisis moment?
Pause and respond skillfully instead of reacting
What does the “K” stand for in THINK?
Kind – Be kind and respectful, even when it's hard
True or False: Opposite Action works even if you don’t feel like it.
True
What does the “MAN” part of DEAR MAN help you do?
Stay strong: Mindful, Appear confident, Negotiate
True or False: Getting good sleep and exercising are part of ABC.
False – they’re part of PLEASE
Fill in the blanks: STOP stands for ____, Take a step back, ____, Proceed mindfully.
Stop, Observe
True or False: THINK is about getting your way no matter what.
False – it's about keeping the relationship in mind
Give an example of an opposite action for feeling shame.
Hold your head up, make eye contact, share instead of hiding
You need a family member to stop using around you. Give a DEAR MAN script to ask them to do this.
(Any reasonable script with Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate)
You’re feeling moody and overwhelmed. Which parts of PLEASE might be missing if you skipped your meds and stayed up all night?
P (Physical illness) and S (Sleep)
You’re about to blow up in group. Walk through STOP skill step-by-step.
Stop, Take a step back, Observe your thoughts/feelings, Proceed mindfully with a wise decision
You're mad at your friend but don’t want to ruin the relationship. What part of THINK helps you stay calm while expressing your feelings?
The “I” – Interpret the situation with generosity
Or "H" - Have empathy toward the other person