Fear & Anxiety
This is the opposite action to escaping or avoiding when feeling afraid.
What is approach?
Instead of attacking when angry, DBT suggests doing this.
What is gently avoiding?
When you feel sad, this is the opposite action to isolating or withdrawing.
What is get active?
When shame fits the facts, this phrase describes what to do.
What is face the music?
The opposite action of jealousy involves letting go of this behavior.
What is controlling others’ actions (like spying or snooping)?
Doing this helps increase a sense of control and mastery over fears.
What is confronting feared situations, places, or people?
This breathing practice can help regulate anger.
What is taking a time out and breathing deeply and slowly?
This helps build a sense of accomplishment and joy when feeling sad.
What is increasing pleasant activities and building mastery?
When guilt does not fit the facts, this is not helpful and should be avoided.
What is apologizing or trying to make up for it?
When love doesn’t fit the facts, you should stop doing this.
What is expressing love?
This action helps build strength and resilience against anxiety over time.
What is confronting feared situations, places, or people?
This alternative action replaces attacking with compassion.
What is being kind instead of mean or attacking?
Instead of withdrawing, this is the opposite action.
What is doing the opposite of withdrawing?
A way to fight unjustified shame is to “go public” and do this in social settings.
What is hold your head high, make eye contact, and participate fully?
One way to stop expressing love is to avoid reminders like these.
What are pictures or objects related to the person?
Instead of avoiding triggers, this is the healthier action.
What is confronting rather than avoiding anxious triggers?
This internal shift can help reduce conflict during anger.
What is having empathy for the other person?
A way to push back on sadness even when you’re not in the mood.
What is making plans with others even if you don’t feel like it?
Even with unjustified shame, do this in social situations.
What is holding your head high and participating socially?
A healthy way to redirect your attention when love is unjustified.
What is distracting yourself from thoughts of the person?
This strategy involves facing small fears progressively to build courage.
What is building confidence by facing small fears gradually?
This healthy communication skill prevents escalation of anger.
What is using assertive communication instead of aggression?
This structured habit helps prevent a spiral into passivity.
What is committing to a routine of activity?
A crucial internal action to release yourself from guilt and shame.
What is forgiving yourself and letting go?
This strategy helps avoid emotional activation related to a past attachment.
What is avoiding contact with reminders of the person?