Opposite Action

One of my favorite coping skills to suggest to people who are struggling to make a move is opposite action. Much like the name, it is telling you what to do. People who struggle with depression might lack motivation, or they experience anhedonia (an inability to find pleasure in things that once brought them pleasure). Many times, their brain and body are telling them to lay in their bed and stay there for many hours at a time. If this person were to implement opposite action, this would then look like them getting out of bed and moving to the couch. The thought to stay in bed has been shifted to a new space. By creating movement when we don’t really want to do so, we are actually creating opportunities for new experiences. Let’s look at another example: someone who is struggling with anger might listen to angry, screaming music. Opposite action would tell us to listen to more calming music. We are working to lessen the symptoms that we are experiencing during that time. Slowly but surely the more that this skill is practiced, the more you will see that you feel differently and that you are gaining momentum. What can you try the next time you find yourself feeling stuck?

Here are some other ideas of opposite action in motion:

Feeling tired ——→ Move your body

Feeling lonely ——→Call someone to say hi

Feeling embarrassed —-→ Recite positive affirmations

Feeling overwhelmed ——→ Utilize deep breathing exercises