Using Opposite Action
What is Opposite Action?
OPPOSITE ACTION (or Opposite Action to Emotion) is a skill we use when we are feeling BIG emotions. It helps us calm down and focus on creating a healthier emotion.
Urges we may have when we're sad or lonely
Not calling friends, staying in our room, ignoring people
I'm super angry because someone is saying mean things about me. I want to push them so they stop messing with me.
What should I do instead? What would be a healthy way to react?
Excellent!
Name a time recently when you used Opposite Action effectively.
________________
Name 1 coping skill you've learned
Great job!
What questions can I ask myself when I'm emotional to see if it's a good time to use Opposite Action?
Am I having an urge to do something unhealthy? Will this really help me?
Urges we may have when we're angry
Yelling, stomping our feet, hitting, calling someone a mean name
While I'm eating lunch, I see my best friend talking and laughing with another kid from our class. I feel frustrated and mad, and want to yell at my best friend.
What should I do instead? What could help me calm down?
____________
Instead of yelling at someone because you're mad, how could you react in a healthy way?
That's right!
What is 5-4-3-2-1 grounding exercise?
5 things you can see, 4 things you can tough, 3 things you can hear, 2 things you can smell, 1 thing you can taste
What is a skill that helps us calm down and be in the present moment?
Mindfulness
Urges we may have when we're frustrated
Blurt out, yell, etc.
When I try to explain to my mom that my anxiety is hard to manage right now, she says I should be trying harder to "fix it".
I want to cry in bed, turn on sad songs, and ruminate about my feelings in texts to my friends.
What should I do instead??
__________
Nice work! That's definitely using Opposite Action!
How can you use Opposite Action in School?
Using a fidget, practicing mindful breathing, doing PMR--anything to help you calm down and do the OPPOSITE of what you might be feeling.
What does OA stand for?
OPPOSITE ACTION!
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 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 yell at her. What should I do instead?
____________
Great! That would be using OA to make a healthy choice and use a coping skill that will help, not hurt the situation.
It's important to use Opposite Action MORE than just one time--why do you think we have to constantly practice this skill?
So we get better at it! Our behavior won't change if we only try something once. We get better at our coping skills by using them again and again.
Name a coping skill that works for you AND how to use it.
Awesome! That's a great skill!
What are some obstacles to using Opposite Action?
Using only your emotion mind, not being open to trying it!
Urges we may have with intense positive feelings? (think about being super excited, happy...)
_______ - positive feelings can bring out impulsive urges ("I just got money for my birthday, so I should spend it all"), it can also make us blurt out, interrupt, etc.
I got into an argument with my mom because she would not give me my allowance because i did not finish my chores. After this confrontation, I wanted to isolate in my bedroom and not talk to anyone for hours. If i want to practice opposite action, what should i do?
spend time w. a family member, friends, an activity, talk w/ mom without yelling
What would be an example of a behavior that is not healthy, or helpful?
Blurting out, yelling at someone, hitting someone, calling someone a mean name, etc.
What does it mean to take a "movement break?"
You move your body in a healthy way to get your energy out! Walking around the building, doing jumping jacks, or progressive muscle relaxation.