In Dialectical Behavior Therapy (DBT), every emotion has a purpose—but sometimes the “action urge” that comes with it steers us off course. Opposite Action is the emotion-regulation skill that teaches you to recognize when an emotion is unhelpful or out of proportion and then act opposite to its urge to change its intensity. By weaving Opposite Action into daily life, clients at Valley DBT consistently report faster mood recovery, improved relationships, and greater confidence in their ability to manage stress.
The Science Behind Opposite Action
Emotion–Action Link
- Emotions are wired to trigger survival behaviors (e.g., anger → fight, fear → flee)
- When a situation doesn’t actually require that response, repeating the urge cements the emotion neurologically.
Behavioral Activation & Neuroplasticity
- Acting opposite interrupts the loop, leveraging the brain’s plasticity to re-code the emotional pathway.
Empirical Support
- Studies show that behavioral activation strategies (including Opposite Action) reduce depressive symptoms faster than cognitive interventions alone, especially when practiced within a structured DBT program.
Is It Time for Opposite Action? A Quick Checklist
| Ask Yourself | If “Yes,” Try Acting Opposite |
| Is my emotion unjustified by the facts? | Fear without real danger → approach what you fear in small steps. |
| Is the intensity or duration disproportionate? | Lingering sadness after a brief setback → schedule pleasant, goal-oriented activities. |
| Is following the urge likely to harm my goals or relationships? | Anger urge to yell → soften your voice, stay present, or take a mindful time-out. |
| Pro Tip: Use a DBT diary card to track emotions and note moments when Opposite Action reduced their intensity. | |
Five Steps to Mastering Opposite Action
- Identify the Emotion
Name it specifically—anger, shame, guilt, envy. - Clarify the Urge
What does the emotion want you to do? Withdraw? Judge? Lash out? - Check the Facts
Is the emotion justified? If not, it’s a green light for Opposite Action. - Choose the Opposite Behavior
- Anger → gently approach, use a warm tone.
- Shame → share, maintain eye contact, adopt an upright posture.
- Fear → move toward, stay in the situation mindfully.
- Commit Fully (All the Way!)
Opposite Action works only when you engage body language, facial expression, and thoughts—a full-body behavior experiment.
Real-Life Scenarios from Valley DBT Clients*
Public-Speaking Panic
- Urge: Cancel presentation → avoid.
- Opposite Action: Practice out loud, make friendly eye contact, lean into the audience.
- Outcome: Anxiety fell from 80 → 35 on a 0-100 scale; presentation delivered successfully.
Relationship Anger Spiral
- Urge: Slam door, silent treatment.
- Opposite Action: Open posture, gentle voice, state feelings using “I” statements.
- Outcome: Conflict resolved in 15 minutes instead of hours, feelings of connection restored.
Post-Breakup Shame
- Urge: Isolate, scroll social media.
- Opposite Action: Reach out to a friend, engage in a hobby class.
- Outcome: Mood lifted, self-worth regained within days.
*Details anonymized to protect confidentiality.
Tips for Making Opposite Action Stick
- Start Small: Choose low-stakes situations first to build confidence.
- Pair with Mindfulness: Notice body sensations and thoughts without judgment.
- Lean on Your DBT Skills Group: Feedback accelerates mastery.
- Track Progress: Use diary cards to celebrate wins and troubleshoot setbacks.
- Seek Professional Support: A licensed DBT therapist can personalize Opposite Action plans to your life context.
How Valley DBT Can Help
At Valley DBT, our adherent DBT program integrates Opposite Action into one-on-one sessions, weekly DBT skills groups, and real-time phone coaching. Clients receive:
- Individualized emotion-regulation plans.
- Evidence-based tools tested in clinical research.
- A compassionate, supportive environment grounded in science-driven therapy.
Ready to turn the tables on unwanted emotions?
Subscribe to the Dialectical Digest for DBT therapy insights, join a DBT Skills Group schedule a consultation with Valley DBT’s experienced clinicians today.
Opposite Action in DBT Key Takeaways
- Opposite Action is a cornerstone DBT therapy skill for shifting unjustified or overwhelming emotions.
- Acting opposite to an unhelpful urge rewires emotional circuits through behavioral activation.
- Consistent practice in a structured Dialectical Behavior Therapy setting yields measurable improvements in mood and relationships.
