Opposite Action
Problem Solving
Check the Facts
ABC Please
100

Action urge for Fear 

Opposite Action for Fear 

Action Urge: Run away/avoid 

Opposite Action: Approach/don't avoid

100

What is step one to problem solving 

figure out and describe the problem situation 

100

What is the first step to check the facts? 

Ask what is the emotion I want to change? 
100
What does the A Stand for 

Accumulate positive emotions 

200
Step 1 of Opposite Action 

Identify and Name the Emotion 

200

True or False: You have to use check the facts for problem solving

TRUE - check the facts to be sure you have the right problem situation 

200

Check the facts works in reducing vulnerability in the model of emotions (True/false)

False - it works in the prompting events section of the model of emotions  

200

You only need to accumulate short term pleasant events (T/F) 

FALSE - you need both long term and short term pleasant events to increase positive emotions 

300

You don't need to act opposite all the way for opposite action to be effective (True or False) 

FALSE 
300

You only need to brainstorm one solution 

False - brainstorm as many as you can! Don't be critical of any ideas 

300

What to do if an emotion fits the facts? 

Act on the emotion or problem solve
300
What does the B stand for? 
Build Mastery 
400

If wise mind says not to act on an emotion, it is effective to act on it anyways (True/False) 

FALSE 
400

What do you do if you solution doesn't work?

Try a new solution! 

400

Example of an event that fits the facts for fear

There is a threat to your life or that of someone you care about 
400

What does the C stand for 

Cope Ahead 

500

What skill can you use as opposite action to anger?

Half smile/willing hands 

500

It is never effective to act on an action urge (T/F)

False! (running if you are in physical danger) 

500

Example of a time Anger fits the facts? 

You or someone you care about is insulted or threatened by others

500

What is PLEASE stand for? 

Physical Illness, Balanced eating, avoid mood altering substances, balance sleep, and exercise 

Click to zoom