Using Opposite Action
What is Opposite Action?
OPPOSITE ACTION is a skill we use when we recognize our emotions are leading to urges that may not be good. We can bring our intense emotions back down by choosing to act OPPOSITE of our emotional urge.
Urges we may have when we're sad or lonely
many possible answers: isolation, avoidance, self-harm, sleeping, withdrawing, turning inward and becoming passive.
I'm super angry because someone is threatening me. My urge is to tell them off in front of everyone, so they won't mess with me again.
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Name a time recently when you used Opposite Action effectively.
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What does DBT stand for?
Dialectical Behavioral Therapy
What questions can I ask myself when I'm emotional to see if it's a good time to use Opposite Action?
Does my emotion fit the situation?
Does the intensity of my emotion fit the situation?
Am I having an urge to do something ineffective?
Urges we may have when we're angry
Generally, our anger urges involve the FIGHT in fight/flight/freeze. This could be aggressive language, yelling, passive aggression/sarcasm, slamming doors, cold shoulder, turning the "attack" urge back on ourselves (shame), using substances, self-harm, etc.
While I'm eating lunch, I see my friend talking and laughing with a new patient across the room. I feel intensely jealous and want to question them and tell them to spend less time talking to that person.
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Name a time recently that you acted on an urge when opposite action would have been more effective.
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Why do we need to stop and recognize emotions we are feeling?
To understand, accept, and effectively manage the emotion before acting out on negative urges.
Name another basic DBT skill we use to examine our emotions before we use Opposite Action.
Mindfulness
Urges we may have when we're jealous
jealousy urges usually have to do with regaining control - making someone feel less important so WE don't feel less important, or removing someone else's choices so we feel they can't hurt us.
When I try to explain to my mom that my depression is hard to manage right now, she's irritated and says some mean things. I want to cry in bed, turn on sad songs, and obsess over my depressive thoughts.
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What's an example of a time when using Opposite Action would NOT be effective?
When we feel FEAR (not anxiety) because of an actual threat to our safety, the APPROACH action is not a good idea!
What is one function of emotions?
Emotions communicate to us what we are feeling.
Emotions motivate action.
Emotions drive behavior.
True or False: Opposite Action, if we do it right, is an action we will only need to do once in a situation.
FALSE. Oftentimes it takes more than one use of *any* skill before we can bring our emotion to a level that matches the situation. Be patient with yourself!
Urges we may have when we feel shame
Shame urges usually prompt us to hide, avoid, or withdraw.
Because I've been busy with my own treatment, PSR groups, and reading library books, I've spent less time with my peers recently, and a peer confronts me to tell me she's upset because I didn't "make a big enough deal" out of her getting on the discharge list. I feel ashamed and like a disappointment and have the urge to isolate and self-harm.
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It's important to use Opposite Action radically or "all the way." What does this mean?
Our behaviors, words and thinking match; we complete the whole action and don't use cop-outs; we keep trying if it doesn't work the first time (or use a different skill)
What is the third planet from the sun?
Earth
What are some obstacles to using Opposite action?
Willfulness, physical state, being in emotion mind/not being mindful, etc.
Urges we may have with intense positive feelings? (think about being super excited, happy, having a crush...)
Positive feelings can bring out impulsive urges ("I just got my money money deposit, time to buy ALL the shoes"). While love is a positive emotion, it can also create urges to discard healthy boundaries (changing our appearance to impress someone, rescuing behaviors, staying up all night texting someone to keep their attention)
At PSR, I meet a new friend who lives on a different unit but is struggling with similar issues to mine. This friend is awesome to spend time with and really seems to get me. She also tells me all her problems. I really care about her and want her as a friend, so I have the urge to think of solutions for her and promise help her out, no matter what.
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Define an "ineffective" behavior or response.
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What animal sleeps 20-22 hours per day?
Koala