Opposite Action Skill

Definition

Opposite Action is the practice of doing the exact opposite of what your emotion urges you to do when the emotion does not fit the facts or its intensity is unhelpful.
It is a powerful emotion regulation strategy to change emotional experiences by changing behavior.

Purpose

Used to:

• Reduce the intensity of unhelpful emotions.
• Help you act effectively rather than react impulsively.
• Break patterns of avoidance, withdrawal, or aggression.
• Build mastery and confidence in emotional situations.

When to Use

Use Opposite Action when:

• The emotion doesn’t fit the facts.

  • Example: Feeling shame when you’ve done nothing wrong.

• The emotion fits the facts but acting on it will be harmful.

  • Example: Feeling fear about giving a presentation but needing to do it anyway.

• You want to reduce the intensity of an emotion.

When Not to Use

Avoid using if:

• The emotion does fit the facts and acting on it is helpful.

  • Example: Fear in the presence of real danger.

• You’re in crisis and need distress tolerance first.

• You’re trying to invalidate your feelings instead of regulating them.

How-To

1. Identify the Emotion:

   • Name and validate what you feel.

2. Check the Facts:

   • Does the emotion fit the situation?

3. Determine the Action Urge:

   • What does the emotion make you want to do?

4. Choose the Opposite Action:

   • Do the opposite behavior, fully and wholeheartedly.

5. Repeat:

   • Practice consistently until the emotion changes.

Tips & Variations

• Use body posture and facial expressions to help shift the feeling.
• Combine with mindfulness: be aware of resistance and do it anyway.
• Start with small steps if opposite action feels overwhelming.

Example

Maria felt sadness after a breakup and wanted to isolate.

• Emotion: Sadness
• Urge: Stay in bed, avoid people.
• Opposite Action: Get out of bed, call a friend, engage in activities.
• Outcome: Mood improved after connecting with others.

Inventor / Origin

Developed by Marsha Linehan, PhD in Dialectical Behavior Therapy (DBT).
Inspired by behavioral activation approaches in CBT.

Related Skills

• Check the Facts
• Problem Solving
• Mindfulness of Current Emotion

Limitations

May not be effective if:

• You only do it halfway (must be wholehearted).
• You haven’t first checked that the emotion doesn’t fit the facts.
• The action requires more support or skills to implement safely.

Evidence Base

Research shows:

• Opposite Action can reduce depression symptoms via behavioral activation.
• It is effective in reducing avoidance and improving functioning.
• Consistent practice rewires habitual emotional responses.

Further Reading

• DBT Skills Training Manual by Marsha Linehan
• DBT Self Help - Opposite Action
• Behavioral Activation for Depression by Martell et al.

References

• Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. New York: Guilford Press.
• Martell, C.R., Dimidjian, S., & Herman-Dunn, R. (2010). Behavioral Activation for Depression. Guilford Press.
• Beck, A.T. (1979). Cognitive Therapy of Depression. Guilford Press.