Emotion Regulation
Opposite Action Log
Track real-life opposite action reps—identify the emotion, plan the opposite behavior, rehearse, and record outcomes.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Emotion & Urge
Note the date, emotion, intensity, and the urge you felt.
2
Opposite Action Plan
Write the opposite behavior, body posture, tone, and supportive thoughts you will use.
3
Rehearsal
Visualize or role-play before the situation. Record how confident you feel (0–10).
4
Execution & Rating
After the moment, rate how fully you acted opposite (0–10) and note obstacles or helpers.
5
Outcome & Learning
Capture changes in emotion/urge and what you’ll tweak next time.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Example Entry
Emotion: anxiety 8, urge: avoid networking event. Plan: arrive early, introduce self to 3 people, open posture. Rehearsal confidence: 5. Execution: 7 (spoke to 2). Outcome: anxiety dropped to 4; next time prepare conversation starters.
Practice Activity
Log at least three opposite action reps this week. Review your scores to see growth.
What helped you commit to the opposite behavior?
Where did you hesitate or half-do it?
How did emotions shift afterward?
What will you adjust for the next attempt?
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