Opposite Action Worksheet

Q: When should I use opposite action?

Use opposite action when your emotion doesn't fit the facts of the situation, or when acting on the emotion would make things worse. If the emotion does fit the facts, problem-solving is usually more appropriate.

Q: What if opposite action doesn't work?

Opposite action needs to be done all the way—body language, tone, and behavior all need to match the opposite action, not just one of them. If you're going to a party to counter social anxiety but standing in the corner with arms crossed, the action isn't fully opposite.

This worksheet helps you practice the opposite action skill from DBT emotion regulation. Use it when an emotion is pushing you toward a behavior that doesn't fit the situation or would make things worse. The goal is to change the emotion by changing the action.

Opposite action is not about ignoring your feelings. It's about recognizing when an emotional urge would lead to a harmful outcome and deliberately choosing a different response.

How to Use This Worksheet

Fill out each section when you notice a strong emotional urge. The earlier you catch it, the easier the skill is to use.

Step 1: Name the emotion. What are you feeling right now? Be specific. "Anxious" is better than "bad." Rate its intensity from 0-10.

Step 2: Identify the urge. What is this emotion pushing you to do? Avoid, attack, withdraw, binge, isolate? Write the specific action urge.

Step 3: Check the facts. Does this emotion fit the situation? Is there a real threat, or is your brain interpreting something as more dangerous than it is? Write the evidence for and against.

Step 4: Decide. If the emotion doesn't fit the facts (or acting on it would make things worse), opposite action is appropriate. If the emotion fits, consider problem-solving instead.

Step 5: Choose the opposite action. What's the behavioral opposite of your urge? If the urge is to avoid, the opposite is to approach. If the urge is to attack, the opposite is to be gentle. Write the specific action you'll take.

Step 6: Do it all the way. Opposite action works best when your whole body is involved. Match your posture, tone of voice, facial expression, and behavior to the opposite action—not just one of them.

Step 7: Rate the emotion after. After completing the opposite action, rate your emotion intensity again (0-10). Note what shifted.

Filled-Out Example

Step	Entry
Emotion	Shame — intensity 8/10
Urge	Hide in my room, cancel plans with friends tonight, avoid eye contact if I see anyone
Check the facts	I made a mistake at work today and my boss corrected me in front of the team. For: It was embarrassing. Against: Everyone makes mistakes. My boss corrected the issue, not me as a person. Nobody else seemed to dwell on it.
Does the emotion fit?	Partially—embarrassment makes sense. But the shame urge to isolate is disproportionate. Hiding won't fix anything.
Opposite action	Go to dinner with friends as planned. Make eye contact. Talk about my day normally without minimizing or over-explaining the work situation.
All the way	Head up, shoulders back. Don't sit in the corner. Participate in conversation instead of going quiet.
After	Shame dropped to 3/10 after about an hour with friends. Realized nobody thinks about my mistake as much as I do.

Common Mistakes

Doing opposite action halfway. Going to the social event but scrolling your phone the whole time isn't fully opposite to avoidance. The body and behavior both need to match.

Using opposite action when the emotion fits the facts. If you're afraid because someone is genuinely threatening you, the fear is useful. Opposite action isn't the right tool for every emotional moment.

Not checking the facts first. Jumping straight to "I should do the opposite" without examining whether the emotion is justified can feel invalidating and make the skill harder to use.

Expecting instant relief. Opposite action often takes time. The emotion might intensify briefly before it shifts. Stick with the action for at least 20-30 minutes before evaluating.

Digital Alternative

Catching emotional urges early is the hardest part of opposite action. DBT Pal helps you log emotions and urges in real time, prompts you through the check-the-facts process, and tracks whether opposite action worked over time.

Track opposite action practice in DBT Pal

Download DBT Pal

Related Worksheets

Check the Facts Worksheet — The fact-checking step that pairs with opposite action
Emotion Regulation Worksheet — Broader emotion regulation skills practice
Radical Acceptance Worksheet — When the emotion fits the facts and you need to accept the situation

For a deeper look at the skill, see Opposite Action DBT. For printable worksheets, visit DBT Worksheets PDF Free.

FAQ

When should I use opposite action? Use it when your emotion doesn't fit the facts, or when acting on the emotion would make things worse. If the emotion fits the facts, problem-solving is usually more appropriate.

What if opposite action doesn't work? Make sure you're doing it all the way—body language, tone, and behavior all need to match the opposite action. Partial effort produces partial results.

How is opposite action different from suppressing emotions? Suppressing means pretending the emotion isn't there. Opposite action means acknowledging the emotion, deciding it's not helpful, and choosing a different behavioral response. You still feel it—you just don't act on the urge.

Can I use opposite action for every emotion? It works best when the emotion doesn't fit the facts or when acting on it would cause harm. For justified emotions—like fear in a genuinely dangerous situation—acting on the emotion is appropriate.