Opposite Action Basics
Opposite Action is an emotion regulation skill from this type of therapy.
What is Dialectical Behavior Therapy (DBT)?
A threat to your safety, health, well-being, or reputation may trigger this emotion.
What is fear?
Fear often creates the urge to do these two things.
What are escape or hide?
Fear tells you to avoid a safe situation. Name one Opposite Action.
What is stay in or approach the feared situation?
You're nervous about sharing during group, so your urge is to stay completely silent. What could Opposite Action look like?
What is participating or sharing despite the discomfort?
Opposite Action involves purposely doing this instead of following your emotional urge.
What is doing the opposite of the emotional urge?
Someone insults or offends you, or something prevents you from reaching a goal.
What is anger?
Anger commonly creates this urge.
What is fight or defend?
Anger makes you want to yell at someone. Name an Opposite Action involving how you speak.
What is use a gentle tone of voice?
You feel ashamed about your addiction history and want to isolate from everyone. What could Opposite Action look like?
What is reaching out to a safe sober support instead of isolating?
You might use Opposite Action when your emotion does not do this with the current situation.
What is fit the facts?
You lose something important or things don't turn out the way you hoped.
What is sadness?
Shame often makes someone want to do these three things.
What are hide, shrink, or withdraw?
Sadness makes you want to withdraw and stop doing anything. Name an Opposite Action.
What is do something joyful or challenging / become active?
You're angry about something that happened in treatment and immediately want to leave. What could Opposite Action look like?
What is staying, taking time to calm down, and talking through the situation instead of impulsively leaving?
Opposite Action can help strengthen your ability to tolerate these.
What are difficult feelings?
You believe something about you could cause others to think negatively of you if they found out.
What is shame?
Jealousy may create urges to do these things to someone you fear losing.
What are control, accuse, question, or cling?
Jealousy makes you want to constantly question your partner.
What is resist the urge to question, accuse, control, or cling?
You want to attend a recovery meeting, but fear tells you, “Don't go because you won't know anyone.”
What is going to the meeting and approaching rather than avoiding the situation?
You should NOT use Opposite Action when doing the opposite could result in this.
What is harm?
You believe something you did went against your values, morals, or ethics.
What is guilt?
Envy may create an urge to work harder for what you want OR behave this way toward someone who has it.
What is attack or criticize?
Envy makes you focus on everything another person has that you don't.
What is make a list of things you are grateful for?
You're struggling emotionally and have the urge to isolate and use substances. What could Opposite Action look like?
What is connecting with sober supports, remaining engaged in recovery, and choosing a healthy action instead of isolating or using?