Opposite Action Worksheet: Act Against an Emotion That Does Not Fit the Facts
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.
Reviewed by Michael Callans, MSW 
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.
Opposite action was developed by psychologist Marsha Linehan as part of dialectical behavior therapy, first published in her 1993 skills training manual. A pilot study that used opposite action specifically to treat shame in people with borderline personality disorder found reductions in shame after a short course of the skill (Rizvi and Linehan, 2005). The skill is used more broadly across DBT emotion regulation modules for fear, anger, sadness, and guilt as well.
The intensity rating at the end of this worksheet is a personal check-in, not a clinical score. A drop of even a point or two after one round of opposite action is a sign the skill is working. It usually takes several full, repeated rounds before an emotion shifts substantially, so if the number does not move, look back at whether the opposite action was done completely, with your body, voice, and behavior, rather than partially.
If intense emotions are hard to manage on your own, or the same pattern keeps showing up around similar situations, a licensed therapist trained in DBT can help you build and practice these skills with support. You can search for one through the Psychology.com therapist directory.
References
- Linehan MM. DBT Skills Training Manual. 2nd ed. Guilford Press; 2015.
- Linehan MM. DBT Skills Training Handouts and Worksheets. 2nd ed. Guilford Press; 2015.
- Rizvi SL, Linehan MM. The treatment of maladaptive shame in borderline personality disorder: a pilot study of "opposite action". Cognitive and Behavioral Practice. 2005;12(4):437-447.
Cite this source
Psychology.com. (2026, September 14). Opposite Action Worksheet. Psychology.com. https://psychology.com/tools/opposite-action
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.
Does opposite action work for anger?
Yes. Anger is one of the emotions dialectical behavior therapy most often targets with opposite action, along with fear, shame, and sadness. When anger does not fit the facts, or attacking would make things worse, the opposite action is to gently avoid the person for a while, or to act with courtesy and a soft voice instead of confronting them. Checking the facts first tells you whether the anger is actually justified.
How is opposite action different from just suppressing my feelings?
Suppression pushes a feeling down without addressing it, and the emotion often resurfaces later. Opposite action does the reverse: you fully feel the emotion, check whether it fits the facts, then deliberately act against its urge with your whole body and voice. Done thoroughly and repeated, this actually changes the emotion rather than hiding it.