"Opposite Action" Technique in Dialectical Behavior Therapy (DBT)

Dialectical behavior therapy (DBT) offers a toolbox of skills to manage overwhelming emotions. One powerful technique is "opposite action," which involves deliberately choosing a behavior contrary to your emotional urges. You may benefit from learning a bit more about it.

At our core, emotions are wired with action tendencies. For example, fear compels us to flee, anger pushes us to fight, and sadness leads to withdrawal. While these urges might be helpful in immediate danger, they can be detrimental in everyday situations. Opposite action disrupts this automatic cycle. By consciously choosing an action opposite to our emotional urge, we break the emotional hijacking and regain control.

For example, if social anxiety makes you want to cancel plans, opposite action would be to force yourself to attend. This might feel uncomfortable initially, but it can lessen the anxiety over time. Similarly, when feeling overwhelmed and tempted to isolate, opposite action could be reaching out to a friend. Overcoming the initial discomfort allows for connection and support.
The effectiveness of opposite action lies in its ability to:

• Reduce emotional intensity: By taking action against the urge, we prevent the emotion from spiraling.
• Promote long-term goals: Opposite action helps us prioritize our values over fleeting emotions.
• Challenge negative thoughts: Acting opposite to an emotion can demonstrate that the associated thoughts might be distorted.
  
  

Opposite action is not about suppressing emotions, but rather about choosing a more mindful response. It requires self-awareness and the willingness to step outside one's comfort zone. However, by practicing this technique, we can better manage their emotions and navigate challenging situations more effectively.

Here is a handout from Psychotherapy Academy on how to put this technique to good use in your life.

---