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Emotion Regulation: Opposite Action vs Problem Solving

In DBT, the basic dialectic is do I practice acceptance, or do I change the situation. This fundamental question prompts individuals to evaluate their circumstances critically and consider whether they have the power to effect change or if they must learn to accept their current reality as it stands. Another dialectic within this framework is the contrast between engaging in opposite action or focusing on problem solving. Here, the individual must discern whether the situation is something they can actively modify, implementing strategies to alter the outcome, or if it is a matter of emotional regulation that requires them to manage their feelings and responses to the situation rather than attempting to change it. Ultimately, this nuanced approach encourages a balance between acceptance and change, allowing individuals to navigate life’s challenges with greater awareness and flexibility.

Deciding between opposite action and problem solving is an essential skill in emotion regulation. When emotions arise, they often drive behavior in ways that may not be effective for your goals or values. For instance, feeling angry might lead you to lash out, while feeling anxious could cause you to avoid important situations. Understanding when to use opposite action, such as acting contrary to your immediate impulses, and when to engage in problem solving, which involves systematically addressing the root of your distress, can significantly enhance your emotional resilience. By developing a clear awareness of these approaches, you may better navigate complex emotional situations, come up with effective strategies, and make choices that are not only reflective of your well-being but also aligned with your long-term objectives and values. This nuanced understanding can lead to healthier relationships and a deeper sense of self-awareness, ultimately fostering a more balanced and fulfilling life.

Opposite Action

Opposite action is useful when your emotion does not fit the facts or when acting on the emotion will not be effective in the long run. Emotions can sometimes be misleading, causing you to behave in ways that reinforce unhelpful patterns. For example, if you feel intense fear in a situation that is not actually dangerous, avoiding the situation will only strengthen your fear over time. Opposite action involves identifying the emotion-driven urge and doing the opposite. If fear is telling you to run away, staying and engaging would be the opposite action. If sadness is telling you to withdraw, reaching out for support or engaging in enjoyable activities would be the opposite action. The key to making opposite action work is committing fully to the new behavior and engaging in it wholeheartedly, rather than half-heartedly or with resistance.

Problem Solving

Problem solving is most useful when your emotion fits the facts and there is a practical issue that needs to be addressed. Sometimes emotions arise because of real-life problems that require solutions, rather than just emotional regulation strategies. If you feel frustrated because of an ongoing conflict at work, or stressed due to financial concerns, opposite action may not be the best approach. Instead, you would benefit from defining the problem clearly, brainstorming possible solutions, evaluating their pros and cons, and taking steps toward resolving the issue. Problem solving allows you to take control of situations where action is needed to reduce the source of distress rather than just managing the emotional response.

Does the Emotion fit the Facts?

To decide whether to use opposite action or problem solving, ask yourself whether your emotion fits the facts of the situation and whether acting on the emotion will be effective. If the emotion does not fit the facts or acting on it would be harmful, opposite action is the best choice. If the emotion fits the situation and there is a problem that can be solved, problem solving is the more effective approach. Practicing this distinction will help you respond to emotions in ways that align with your long-term goals and values, improving your overall emotional resilience and effectiveness in daily life.

Handout 9: Opposite Action vs Problem Solving

In Dialectical Behavior Therapy (DBT) Skills Training, Handout 9 is part of the Emotion Regulation Module and focuses on the distinction between opposite action and problem-solving, helping individuals decide which approach to use when faced with strong emotions. This decision-making process is crucial in DBT’s emotion regulation framework, as it guides individuals in responding effectively to their emotional experiences.

Opposite Action vs. Problem Solving: Deciding Which to Use

The handout helps individuals differentiate between situations where opposite action is the best strategy and when problem-solving is more appropriate. Both strategies serve different purposes and are based on the function of the emotion and whether it is justified or unjustified in a given situation. Understanding these distinctions is crucial, as it allows individuals to tailor their responses to specific emotional experiences. Opposite action can often be a powerful tool in situations where emotions might lead to impulsive or counterproductive behaviors; by intentionally acting contrary to those feelings, one can create a new emotional pathway that fosters resilience and promotes well-being. On the other hand, problem-solving is necessary when emotions reflect realistic and justified concerns, requiring thoughtful examination and constructive action to address the root causes of distress. By effectively navigating these approaches, individuals can enhance their emotional intelligence and cultivate healthier coping mechanisms that lead to improved mental health outcomes.

Opposite Action: When to Use It

Opposite action is used when an emotion is not justified by the facts or when acting on the emotion would be ineffective. This strategy is based on changing emotional responses by deliberately acting opposite to the urges associated with the emotion.

• Example: If a person feels fear in a situation where there is no real danger (such as social anxiety preventing them from attending a gathering), opposite action would encourage them to approach rather than avoid.
• Example: If a person is angry and wants to lash out but the situation does not warrant such a reaction, opposite action would involve acting kindly instead.
• Key Principle: Opposite action works by changing behavior first, which in turn modifies the emotional response over time through experiential learning.

Problem Solving: When to Use It

Problem-solving is used when an emotion fits the facts and signals a real problem that needs resolution. Instead of trying to change the emotional reaction, problem-solving helps individuals address the situation directly by taking practical steps to resolve the issue.

• Example: If someone feels anxious about an upcoming deadline because they are unprepared, problem-solving would involve creating a study or work plan to manage time effectively.
• Example: If someone feels sad due to ongoing relationship conflicts, problem-solving might include communicating needs assertively or seeking mediation.
• Key Principle: Problem-solving focuses on changing the situation itself, rather than modifying the emotional response.

Deciding Which to Use

Handout 9 helps individuals determine whether to use opposite action or problem-solving by considering:

Does the emotion fit the facts?

• Yes: Use problem-solving to address the underlying issue.
• No: Use opposite action to change the emotional response.

Is acting on the emotion effective?

• Yes: The emotion serves a functional purpose → Problem-solving.
• No: The emotion is excessive or unhelpful → Opposite action.

Conclusion

This handout reinforces mindful decision-making in response to emotions and promotes effective emotional regulation by distinguishing when to accept emotions as signals for action and when to challenge and change them.

References:

• Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). The Guilford Press.
• Linehan, M. M. (2015). DBT Skills Training Handouts and Worksheets (2nd ed.). The Guilford Press.
• Linehan, M. M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder. The Guilford Press.