James Fitzgerald Therapy PLLC

Emotion Regulation Module

Opposite Action to Emotions

In Dialectical Behavior Therapy (DBT), one of the core skills in the Emotion Regulation module is Opposite Action. This skill helps you change difficult emotions by intentionally acting in a way that is opposite to your emotional urges when those urges are ineffective or unhelpful. When emotions arise, they naturally come with action urges. For example, when you feel fear, you may have the urge to avoid or escape. When you feel sadness, you may have the urge to withdraw from others and isolate yourself. These urges may seem automatic, but they are not always beneficial or appropriate for the situation. Opposite Action gives you a way to take control of your emotions rather than letting them dictate your behavior.

To use Opposite Action, you first need to identify the emotion you are experiencing. Recognizing what you feel helps you determine whether the emotion and its associated urge fit the facts of the situation. Some emotions, like fear in response to real danger, are valid and serve an important purpose. However, if an emotion is based on assumptions, misinterpretations, or is too intense for the situation, acting on it might not be helpful. Ask yourself whether following through with your emotional urge will help or hurt you in the long run. If it will lead to unnecessary distress, avoidance, or conflict, then using Opposite Action can help you shift your emotional state in a healthier direction.

Once you recognize that an emotion is unhelpful or disproportionate, you can choose to act opposite to the urge that comes with it. If you feel the urge to avoid something due to fear, you can instead approach it in a safe and intentional way. If you feel the urge to lash out in anger, you can choose to act with kindness or understanding. If sadness urges you to stay in bed and isolate yourself, you can engage in social activities and take steps toward re-engaging with life. The key is to fully commit to the opposite action, rather than doing it halfway. By engaging in the new behavior with intensity and persistence, you begin to weaken the original emotion over time and develop a sense of mastery over your feelings.

Opposite Action is not about suppressing or ignoring your emotions. It is a way to acknowledge them while choosing a more effective and adaptive response. The more you practice this skill, the more you will find that you are capable of changing how you feel by changing how you act. With time, emotions that once felt overwhelming can become more manageable, allowing you to live in a way that aligns with your goals and values rather than being controlled by fleeting emotional urges. Opposite Action is a powerful tool for breaking the cycle of emotional suffering and creating a life that feels more stable and fulfilling.

Handout 10 in Dialectical Behavior Therapy (DBT) Skills Training is part of the Emotion Regulation Module and introduces the concept of Opposite Action, a core strategy for changing emotions when they are ineffective or maladaptive. This essential skill encourages individuals to identify the emotions that are overwhelming them and engage in behaviors that are contrary to those feelings, thereby promoting emotional balance and resilience. For instance, if someone feels an overwhelming sense of sadness that leads to withdrawal from social interactions, Opposite Action would suggest actively seeking out social connections or engaging in activities that bring joy. By practicing this technique, individuals can learn to disrupt patterns of emotional escalation, fostering a greater sense of control over their emotional experiences and enhancing their overall well-being. This handout serves not only as a guide for applying Opposite Action but also as an invaluable tool in the journey towards mastering emotional regulation and improving interpersonal effectiveness.

What is Opposite Action?

Opposite Action is a DBT emotion regulation skill designed to help individuals modify unhelpful emotions by acting in a way that is opposite to the urges driven by those emotions. The key idea is that emotions are linked to specific action urges (e.g., fear urges avoidance, anger urges attack), but these urges are not always in a person’s best interest. By intentionally engaging in behaviors opposite to the emotional urge, individuals can shift their emotional state and decrease the intensity of the emotion over time.

Steps of Opposite Action (as outlined in Handout 10)

Identify the emotion you are experiencing. Determine which emotion you are feeling and the urge that accompanies it.

Check whether the emotion fits the facts. Ask yourself if the emotion is justified by the situation. Sometimes emotions make sense (e.g., fear when facing a real threat), but other times they may be excessive or based on misinterpretations.

Determine if acting on the emotion is effective. Even if an emotion fits the facts, it may still lead to unhelpful behavior. For example, avoiding social situations due to anxiety may reinforce isolation.

Engage in Opposite Action when the emotion is unjustified or unhelpful.

• If feeling fear (when not in real danger) → Approach instead of avoid.
• If feeling anger (when aggression is not constructive) → Engage in kind or understanding behaviors.
• If feeling sadness (when withdrawing is unhelpful) → Engage in pleasant activities and social interactions.
• If feeling guilt or shame (when they are unjustified) → Practice self-compassion and openness instead of hiding.

Please don’t just “fake it till you make it.” I encourage you to fully commit to the opposite action. Opposite Action only works when done with full intensity and commitment, as it requires us to step outside of our comfort zones and engage in behaviors that may feel foreign or even counterintuitive. Half-hearted attempts may not create the desired emotional shift; instead, they can lead to frustration and reinforce the very feelings we are trying to overcome. To truly benefit from this technique, one must not only act with conviction but also embrace the process fully, allowing for genuine change to take place. By committing wholeheartedly, we open ourselves up to new experiences and insights that can foster personal growth and emotional resilience.

Example: Using Opposite Action for Anxiety

Suppose someone feels intense social anxiety at a party and has an urge to leave. They check if their fear fits the facts—are they in actual danger, or is this just discomfort? It’s essential to recognize that social situations can often evoke feelings of unease, but understanding the nature of these emotions is key. If the fear is unwarranted and avoidance would only reinforce anxiety, they choose Opposite Action by staying at the party, consciously making eye contact, and actively engaging in conversation with others. They remind themselves that everyone around them is likely preoccupied with their own thoughts, making it less likely that they are being judged. Over time, repeated practice of facing these fears and pushing through their comfort zone weakens the anxiety response and builds confidence. Each interaction serves as a small victory, allowing them to gradually reclaim their sense of enjoyment in social gatherings, transforming anxiety into a more manageable and less daunting experience.

Why Opposite Action Works

It interrupts the cycle of emotion-driven behavior that reinforces distress, breaking this cycle is crucial for individuals who find themselves trapped in patterns that can lead to further emotional turmoil. By activating new neural pathways that support adaptive responses, it opens the door to healthier ways of processing emotions and facing challenges. This transformation not only aids in the development of emotional flexibility but also empowers people to recognize and manage their feelings more effectively. By reducing avoidance and increasing engagement in meaningful activities, individuals are better equipped to navigate their emotional landscapes, fostering resilience and promoting a sense of purpose in their everyday lives. The ability to respond to situations with greater adaptability ultimately leads to a more fulfilling and balanced life, encouraging deeper connections with themselves and others.

Conclusion

Handout 10 in the Emotion Regulation module teaches Opposite Action as a powerful skill to change emotions through behavior. This technique is particularly beneficial when emotions are not grounded in facts or when they tend to be unhelpful in navigating daily life. By consciously choosing to act in opposition to the urges associated with negative emotions, individuals can create a space for more positive feelings to emerge. This strategic approach not only helps regulate emotions but also builds resilience over time, empowering individuals to bounce back from setbacks with greater ease. Furthermore, practicing Opposite Action can enhance problem-solving capabilities by encouraging a more rational and composed mindset, allowing for better decision-making in challenging situations. Ultimately, this skill serves as a transformative tool that fosters emotional growth and self-awareness, leading to more satisfying interactions and a healthier emotional life.

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.