Opposite Action Skill

The opposite action skill in Dialectical Behavior Therapy (DBT)

is a technique used to change intense emotions by acting in a
way that is opposite to the urge or emotion one is
experiencing. It is based on the principle that emotions cannot
be sustained when actions contradict them. This skill can be
particularly useful in situations where emotions are
overwhelming and may lead to harmful or impulsive behaviors.

Here's an example to illustrate the use of the opposite action

skill:

Situation: Imagine you are feeling extremely angry with a

coworker who has been repeatedly making snide remarks
about your work. You feel like lashing out at them or avoiding
them altogether.

In this situation, the urge or emotion you might be

experiencing is anger, which could lead to aggressive or
avoidant behaviors.

To apply the opposite action skill, you would act in a way that
is opposite to the urge of anger. Instead of lashing out or
avoiding your coworker, you might:

1. Take a few deep breaths to calm yourself down.

2. Approach your coworker in a friendly and non-
confrontational manner.
3. Politely explain how their remarks have made you feel and
ask if you can have an open discussion to resolve any
misunderstandings.

By acting in a way that is opposite to the emotion of anger

(i.e., being calm, friendly, and open to communication), you are
disrupting the cycle of anger and preventing it from escalating
further. Over time, this opposite action can help reduce the
intensity of the emotion and allow you to respond more
effectively to the situation.

The opposite action skill can be used in various situations

where intense emotions like anger, anxiety, sadness, or urges
for self-harm or substance abuse arise. It can help individuals
gain control over their emotions and make more rational
decisions, rather than acting impulsively on those emotions.

It's important to note that the opposite action skill should be

used judiciously and may not be appropriate in all situations,
especially those involving danger or abuse. In such cases, it
may be better to prioritize safety and seek professional help or
support.