Emotion Regulation
Opposite Action Builder
Opposite Action helps you shift emotions that don’t fit the facts by acting opposite to the urge the emotion gives you.
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Quick answer
What this DBT worksheet helps you do
The Opposite Action worksheet helps you identify when an emotion does not fit the facts and choose a behavior that moves you in the opposite, healthier direction.
Best for: Avoidance, shame spirals, fear loops, and anger-driven urges that keep reinforcing the same outcome.
Evidence base: Linehan DBT Skills Training Manual
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Identify the emotion and urge
Name the primary emotion and what it pushes you to do (hide, attack, avoid, ruminate).
2
Check the facts
Does the emotion fit the facts? If not, plan to act opposite. If yes, consider problem solving instead.
3
Choose an opposite behavior
Do the opposite of what the emotion urges—approach instead of avoid, be kind instead of attack, speak up instead of silencing yourself.
4
Practice fully
Engage with full body language, tone, and attention. Half-efforts rarely shift the emotion.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Anxiety urges you to skip a networking event. Facts show it’s safe. Opposite Action: attend, introduce yourself to two people, ask curious questions. Anxiety drops from 8 to 4.
Shame urges you to isolate after a mistake. Opposite Action: call a trusted friend, share what happened, and ask for perspective.
Practice Activity
Pick an emotion you want to shift. Map the opposite action and rehearse it mentally so you’re ready in real time.
What emotion are you targeting? What urge does it give you?
Do the facts support that emotion at the current intensity?
What opposite actions could you take instead?
How will you fully commit (posture, words, attention) when the moment comes?
Keep going with related DBT guidance
Use this worksheet as a starting point, then connect it to a deeper explainer or a higher-level skill hub.
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha