The Opposite Action Planner
An Interactive DBT Tool for Changing Unwanted Emotions
Change Your Emotion by Changing Your Action
This tool helps you use the DBT skill of “Opposite Action.” It’s for times when your emotion is intense but not justified by the facts, or when acting on it would be unhelpful. Let’s create a plan.
Step 1: Identify the Emotion & Urge
Clearly name the emotion and the action it’s telling you to do.
Step 2: Plan the Opposite Action
Brainstorm a specific, small action that is the direct opposite of your urge. Go all in!
Your Opposite Action Plan
Here is your plan. Commit to it fully. Acting on this plan is how you change the emotion. You can do this!
When I feel…
…and have the urge to…
…I will do the opposite and…
What is Opposite Action?
Opposite Action is a core emotion regulation skill from Dialectical Behavior Therapy (DBT) that offers a powerful way to change painful, unwanted emotions. The principle is radical yet simple: when your emotion and its urge are not helpful or don’t fit the facts, you act opposite to what the emotion is telling you to do.
Emotions are not just feelings; they are action urges. Sadness urges us to withdraw. Anxiety urges us to avoid. Anger urges us to attack. By intentionally choosing a different behavior, you can send a new signal to your brain and actually change the emotion itself. This interactive planner will help you create a concrete plan to put Opposite Action into practice.
When Should I Use This DBT Skill?
Opposite Action is not for every situation. It is specifically for times when your emotional reaction is not justified by the facts, or when acting on the emotion’s urge would be ineffective and make things worse for you in the long run. Use this tool when:
- You feel sad or depressed and have the urge to isolate yourself and stay in bed. (Opposite action: Get up, get outside, or call a friend).
- You feel anxious or afraid of something that is objectively safe, and you have the urge to avoid it. (Opposite action: Approach the feared situation in a small, manageable way).
- You feel shame and have the urge to hide and keep secrets. (Opposite action: Share what happened with someone you trust).
- You feel unjustified anger and have the urge to lash out. (Opposite action: Gently avoid the person, take a time-out, or do something kind).
The Science Behind It: Emotion as a Feedback Loop
The Opposite Action skill works by interrupting the feedback loop that keeps emotions going.
- Emotions Create Urges: Every emotion comes with a set of action urges. These urges are often automatic and evolved to help us respond to situations quickly.
- Urges Reinforce Emotions: When we act on an emotion’s urge (e.g., we feel anxious and avoid something), our brain receives feedback that confirms the original emotion was correct (“See? That situation was dangerous, it’s a good thing I avoided it!”). This strengthens the emotion and makes it more likely to occur in the future.
- Opposite Action Breaks the Loop: By acting opposite to the urge, you send new, conflicting information back to your brain. When you feel anxious but approach the situation and nothing bad happens, your brain learns that the initial fear was out of proportion. This new evidence helps the original emotion to decrease. It is a form of behavioral exposure that actively rewires your emotional responses over time.
Important Safety Disclaimer & When to Seek Help
This tool is for educational and skill-building purposes only. It is not a substitute for professional medical advice, diagnosis, or therapy.
The first and most important step in using Opposite Action is to “Check the Facts” to determine if your emotion is justified. If your fear is justified (e.g., a dangerous animal is in front of you), you should not act opposite; you should follow the urge to get to safety. This skill is for unjustified or unhelpful emotional responses.
If you consistently struggle with intense emotions that are difficult to manage, seeking guidance from a qualified therapist, especially one trained in DBT, is a sign of strength. If you are in crisis, please call your local emergency number.
Further Reading & References
Opposite Action is a foundational skill in the Emotion Regulation module of DBT.
- “DBT Emotion Regulation Skills: Opposite Action” – A detailed explanation from a leading DBT resource.
- “What is Dialectical Behavior Therapy (DBT)?” – Information from The Linehan Institute, founded by DBT creator Marsha M. Linehan.
- “Behavioral Activation for Depression” – An overview from the American Psychological Association (APA) on a related concept for treating depression.