Opposite Action (DBT Emotion Regulation)
What is this for?
Opposite Action is a DBT Emotion Regulation skill for when your emotion doesn't fit the facts, or when acting on the emotion would make things worse. Instead of following the emotion's urge, you do the opposite action.
This skill helps you change emotions by changing your behavior—acting opposite to what the emotion is telling you to do.
When to use Opposite Action
Use Opposite Action when:
- Your emotion doesn't fit the facts (you've checked the facts and the emotion is unjustified)
- Acting on the emotion would make things worse
- You want to change the emotion
- The emotion is not effective for your goals
Step-by-step: Opposite Action
Step 1: Identify the emotion and its action urge
What emotion are you feeling?
What does this emotion make you want to do?
Examples:
- Anger → attack, yell, get revenge
- Fear → avoid, escape, hide
- Sadness → withdraw, isolate, stay in bed
- Shame → hide, avoid eye contact, disappear
- Guilt → over-apologize, self-punish
Step 2: Check the facts
Does your emotion fit the facts? Use Check the Facts to determine if the emotion is justified.
If the emotion fits the facts:
- Use Problem Solving to change the situation
- Or use other emotion regulation skills
If the emotion doesn't fit the facts:
- Continue with Opposite Action
Step 3: Identify the opposite action
What is the opposite of what the emotion wants you to do?
Anger →
Gently avoid, be kind, act with compassion
Fear →
Approach what you're avoiding, do what you're afraid of
Sadness →
Get active, approach (don't withdraw), do something pleasant
Shame →
Make eye contact, hold your head up, don't hide
Guilt →
Apologize and repair (if you did something wrong), then let it go
Step 4: Do the opposite action all the way
Opposite Action works best when you do it:
- With your whole body (posture, facial expression, voice tone)
- Repeatedly (not just once)
- For long enough (until the emotion changes)
- Without holding back
Step 5: Repeat until the emotion changes
Keep doing the opposite action until you notice the emotion intensity decreasing. This may take time and repetition.
Important Notes
- Opposite Action is not about suppressing emotions—it's about changing them through behavior
- Make sure you've checked the facts first—don't use Opposite Action if your emotion fits the facts
- Start small and build up—you don't have to do the biggest opposite action right away