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Opposite Action Builder
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.
What this worksheet is for
Opposite Action helps you shift emotions that don’t fit the facts by acting opposite to the urge the emotion gives you.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: opposite action dbt worksheet
Worksheet type: Priority worksheet
Best for: Avoidance, shame spirals, fear loops, and anger-driven urges that keep reinforcing the same outcome.
How to practice it
Identify the emotion and urge
Name the primary emotion and what it pushes you to do (hide, attack, avoid, ruminate).
Check the facts
Does the emotion fit the facts? If not, plan to act opposite. If yes, consider problem solving instead.
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.
Practice fully
Engage with full body language, tone, and attention. Half-efforts rarely shift the emotion.
Real-world examples
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.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Pick an emotion you want to shift. Map the opposite action and rehearse it mentally so you’re ready in real time.
Reflect and write
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?