Opposite Action Worksheet
A DBT worksheet for changing an emotion that does not fit the facts by acting against its urge, all the way, with your whole body.
About this tool
Opposite action is a key emotion regulation skill from dialectical behavior therapy. Every emotion comes with an action urge: fear urges us to escape, anger urges us to attack, shame urges us to hide, sadness urges us to withdraw. When an emotion fits the facts and acting on it would help, we follow the urge. But emotions often do not fit the facts, or following them would only make things worse. That is when opposite action comes in.
The skill is to act opposite to the urge, completely and with your whole body, until the emotion shifts. If fear is unjustified, you approach what you are afraid of rather than avoiding it. If shame is unwarranted, you stay visible rather than hiding. If sadness is keeping you stuck, you get active and engaged rather than withdrawing. Done thoroughly and repeatedly, opposite action changes the emotion itself.
The crucial first step is checking the facts. Opposite action is not about suppressing valid feelings or forcing positivity. If an emotion fits the situation and acting on it is wise, you should honor it. Opposite action is the tool for emotions that are unjustified, too intense for the situation, or simply not serving you. This worksheet walks you through that judgment, then helps you plan the opposite move.
- Linehan MM. DBT Skills Training Manual. 2nd ed. Guilford Press; 2015.
- Linehan MM. DBT Skills Training Handouts and Worksheets. 2nd ed. Guilford Press; 2015.
Opposite Action Worksheet FAQ
What is opposite action in DBT?
It is an emotion regulation skill where you act against the urge an emotion is giving you, fully and repeatedly, in order to change the emotion. It is used when the emotion does not fit the facts or acting on it would not help.
When should I not use opposite action?
When the emotion fits the facts and acting on it is effective. For example, fear of real danger should be honored. Opposite action is for emotions that are unjustified, too intense, or not serving you, which is why checking the facts comes first.
Why do I have to do it all the way?
Half-hearted opposite action does not change the emotion. The skill works only when you commit fully, with your posture, voice, and behavior, and repeat it until the emotion actually shifts.
Is my information saved?
No. Everything stays in your browser. Your entries are never uploaded or stored, and the PDF is generated on your own device.