Using Opposite Action
What's The Urge?
What's The Opposite?
Real World Examples
Other Skills, Misc.
100
What is Opposite Action?
OPPOSITE ACTION (or Opposite Action to Emotion) is a skill we use when we recognize our emotions are leading to urges to act ineffectively. We can bring our intense emotions back to baseline by choosing (sometimes we have to choose more than once) to act OPPOSITE of our emotional urge.
100
Urges we may have when we're sad or lonely
_______ (many answers: some possibilities include isolation, avoidance, self-harm) - "vegging," withdrawing, turning inward and becoming passive.
100
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.
___________
100
Name a time recently when you used Opposite Action effectively.
________________
100
Define SMART Goals
S = Specific
M = Measurable
A = Appealing
R = Realistic
T = Time-bound
200
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?
200
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 - or turning the "attack" urge on ourselves (shame) using substances, self-harm, etc.
200
While I'm eating lunch, I see my significant other talking and laughing with a very attractive friend of mine across the room. I feel intensely jealous and want to question them and tell them to spend less time talking to that person.
____________
200
Name a time recently that you acted on an urge when opposite action would have been more effective.
___________
200
What is the IE GIVE skill?
The GIVE skill is an invaluable tool for maintaining and building the relationships that matter to us. By being gentle, showing interest, validating, and using an easy manner, you can navigate even the trickiest interactions with care and respect.
300
Name another skill we use to examine our emotions before we use OA.
Mindfulness
300
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.
300
When I try to explain to my mom that my depression is hard to manage right now, she's irritated and says some invalidating things. I want to cry in bed, turn on sad songs, and ruminate about my feelings in texts to my friends.
__________
300
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!
300
Define the steps in the DT TIPP skill
TIPP changes your body’s chemistry in order to calm you down during times of distress. TIPP stands for:
T = Temperature (lower body temperature with cool water or ice)
I = Intense exercise (Going up and down stairs, jumping jacks)
P = Paced breathing (Boxed breathing, belly breaths)
P = Paired muscle relaxation (tense up then let go)
400
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!
400
Urges we may have when we feel shame
_______ - shame urges usually prompt us to hide, avoid, or withdraw.
400
Because I've been busy with treatment, sports, and school, I've spent less time with friends recently, and a friend confronts me to tell me she's upset because I didn't "make a big enough deal" out of her birthday. I feel ashamed and like a disappointment, and have the urge to isolate and self-harm.
____________
400
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)
400
What does ER PLEASE stand for?
A skill that will help with
Emotional Regulation by focusing on...
- PL treating Physical iLlness
- balanced Eating
- Avoid mood altering substances
- balanced Sleep
- get Exercise
500
What are some obstacles to using OA?
Willfulness, physical state, being in emotion mind/not being mindful, etc.
500
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 paid, 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)
500
At school, I meet a new friend who is also in treatment in a different program but struggling with similar issues to mine. This friend is awesome to spend time with and really seems to get me. She also brings me her problems frequently. Because I really care about her and want her as a friend, I have the urge to brainstorm lots of solutions for her and promise to come get her if she needs help, no matter what.
_____________
500
Define an "ineffective" behavior or response.
_____________
500
What shape is used with the letters CBT?
