Fear
What might be an opposite action to fear of rejection?
Engage socially and initiate interactions with others.
What is an example of an opposite action to the urge to lash out physically when angry?
Engaging in a physical activity like exercising or deep breathing to release tension.
When feeling sad and withdrawn, what opposite action might one take?
Engage in activities that bring joy or satisfaction.
What opposite action can one take when experiencing feelings of shame?
Practice self-compassion and remind oneself of their worth.
What opposite action can one take when feeling jelaous of someone’s success?
Congratulate and celebrate the other person's achievements genuinely.
Fear can make us shrink, look down, or speak quietly. What would acting opposite with your body look like?
Stand upright, make eye contact, use a clear voice, and keep an open/confident posture.
Instead of escalating an argument when angry, what opposite action can be taken?
Practice active listening and strive to understand the other person's perspective.
How can one apply Opposite Actions to counteract feelings of hopelessness?
Set a small, achievable goal and take one step toward it.
hopelessness says “there’s no point in trying,” while the opposite is taking action anyway, even if it’s small.
Feeling inadequate or “not good enough” might make us want to withdraw, avoid trying, or put ourselves down. What would Opposite Action look like?
Participate, try anyway, and treat yourself as capable and worthy, even if you don’t feel that way yet.
Instead of dwelling on feelings of envy, what opposite action can be taken?
Focus on one's own goals and accomplishments, practicing gratitude for what one has.
You often think you know the answer in biology class but you feel afraid to raise your hand and speak in front of everyone when the teacher asks a question.
What would the opposite action be?
Raise your hand confidently and answer in a clear and appropriately loud voice.
You’re at a party, and a person you just can’t stand is there. This person has really been mean to you, and said terrible things about you all of which are lies. What’s the urge? What’s the opposite action?
Urge: Avoid them, confront them, or be rude back.
Opposite action: Stay at the party, don’t avoid them, and interact calmly/respectfully if you cross paths.
If we are feeling very depressed, low, and we might as well just stay in bed. A way to act opposite is…
Get out of bed, take a shower, go for a walk, complete one small task, call/text someone, leave the house, or do an activity you normally enjoy—even if you don’t feel like it yet.
Guilt can create urges to beg for forgiveness, repeatedly apologize, or make promises you can’t keep. Give one example of acting opposite to these urges.
Acknowledge what happened, apologize once if appropriate, and focus on repairing the situation without begging, over-apologizing, or making unrealistic promises.
How can one apply opposite actions to address feelings of insecurity in a relationship?
Communicate openly with one's partner about fears and concerns, rather than acting on impulses driven by jealousy.
1. You are scared of driving alone but will do it if your mom is with you.
2. You inform your teacher that you have social anxiety so you give your speech privately to them. Are these examples of opposite actions? Why or why not?
No, you are still using some safety behaviors to deal with fear rather than experience it fully.
You come home and your partner is busy and ignoring you, even though you really want to tell them about your day. You feel angry. What would attacking look like? What would stepping away instead of engaging look like?
Yelling, screaming, swearing, storming to your room etc…
Walking away, deep breaths, challenging thoughts/putting yourself in their shoes, and approach with kindness.
Acting opposite to sadness is a lot like behavior activation. With that in mind, what is behavioral activation?
Intentionally doing activities that give us a sense of pleasure, accomplishment, or connection, even when we don’t feel motivated to do them.
You make a mistake at work and feel embarrassed and ashamed. Your urge is to hide it, avoid your coworkers, and tell yourself you’re incompetent. What would Opposite Action look like?
Own the mistake without hiding, stay engaged with others, and continue participating instead of withdrawing.
Your significant other has a cute co-worker and you are feeling jealous. You keep asking about them and demand to know how often you interact with each other. What is the opposite action?
Stop questioning, checking, or seeking reassurance, and give your partner trust and space.