Opposite Action

Written By Jessica Alexander

DBT provides many great coping skills to help people get through tough moments. One of my favorite ones is called Opposite Action. The name is exactly what should take place in terms of changing behaviors. If you are feeling sad and down, with opposite action you would listen to something up beat and happy. If you are feeling overwhelmed and stressed out by all of the people around you, with opposite action you would take a step outside and regroup. I feel that Opposite Action is so useful when emotions get to be too much. Connecting with what you are feeling, evaluating what coping skill to use, and then implementing the coping skill is so important.

Here are some additional examples for using opposite action:

  • Lonely—Call someone to say hi

  • Overwhelmed— Use Deep Breathing Exercises

  • Anxious— Practice Grounding Techniques

  • Tired— Move your body

  • Angry— Listen to calming music

  • Embarrassed— Recite positive affirmations

What do you feel and what opposite action do you take?

Jessica Alexander
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