James Fitzgerald Therapy PLLC

Review Opposite Action vs Problem Solving

In Dialectical Behavior Therapy (DBT), the skill of reviewing opposite action and problem-solving is essential for managing difficult emotions and making effective choices. Handout 13, found in the Emotion Regulation module of DBT Skills Training, provides a structured way to analyze your emotional responses and determine the best course of action. It guides you through the process of assessing whether an emotion fits the facts of a situation, exploring opposite action strategies when emotions are unjustified, and applying problem-solving techniques when emotions are valid but overwhelming. This handout encourages you to take a step back from impulsive or automatic reactions and thoughtfully consider alternative ways to respond that align with your values and long-term goals. Through this practice, you strengthen your ability to regulate emotions, reduce suffering, and make wise decisions in everyday life.

To complete Handout 13, you first identify a situation that triggered a strong emotional reaction. You then assess whether your emotion fits the facts of the situation or if it may be exaggerated or misplaced. If the emotion does not fit the facts, you apply the skill of opposite action by acting contrary to the emotion-driven impulse. For example, if you feel excessive fear in a non-threatening situation, you practice approaching rather than avoiding. If your emotion does fit the facts, you use problem-solving techniques to address the root of the issue. This involves identifying the problem, generating possible solutions, evaluating their effectiveness, and taking action to implement the best solution. Finally, you reflect on the outcome of using these skills and consider how they impacted your emotional state.

Completing this handout as homework offers several benefits. It reinforces your ability to recognize when emotions are guiding you in the wrong direction and when they provide useful information. By practicing opposite action, you learn to change emotional responses that are unhelpful or disproportionate. Engaging in problem-solving helps you feel more in control of situations that otherwise might feel overwhelming. Over time, working through this exercise strengthens your ability to regulate emotions effectively, reducing emotional suffering and improving decision-making. It also provides a structured way to track your progress in applying DBT skills, allowing you to build confidence in your ability to manage emotions skillfully.

In DBT skills training, Handout 13 can be used in both individual and group settings. You may review it with a therapist or skills group to discuss different emotional experiences and determine whether opposite action or problem-solving is the appropriate strategy. Role-playing scenarios can help you practice applying the skills in a safe environment before using them in real life. You might also complete the handout on your own and bring it to sessions to review with a therapist, receiving feedback on how effectively you applied the techniques. Over time, you will gain insight into your emotional patterns and develop greater emotional resilience, making it easier to respond to challenging situations in a way that aligns with your goals and values.