Opposite Action
A DBT skill card. When an emotion does not fit the facts - or acting on it would not help - you can change how you feel by doing the OPPOSITE of what the emotion urges, all the way. Learn how to check the facts first, then act opposite.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Opposite Action
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What it is
Every emotion comes with an action urge - fear urges us to run or avoid, anger urges us to attack, shame urges us to hide. Acting on the urge often keeps the emotion going. Opposite Action means doing the opposite of the urge, fully and with your whole body, until the emotion comes down. Doing it half-heartedly does not work - you have to commit to it all the way.
Step 1: Check the facts first
Opposite Action is only the right tool when the emotion does not fit the facts, or when acting on the urge will not help. Before anything else, ask: Does this emotion fit the facts of the situation? Would acting on the urge make things better or worse? If the emotion fits the facts and acting on it would help (for example, real danger calls for getting to safety), then follow the emotion. If not, that is when Opposite Action helps.
Step 2: Act opposite, all the way
Once you have decided Opposite Action fits, here is what acting opposite looks like for common emotions. Do the opposite fully - including your body language, your face, and your voice. Fear (when not in real danger) -> approach what you fear, gently and safely, instead of avoiding. Shame (when you have done nothing wrong) -> reveal it, keep your head up, stay connected, instead of hiding. Sadness or depression -> get active and get engaged, do something, instead of withdrawing. Anger (when it is not justified) -> gently avoid the person, be kind, do something nice, instead of attacking.
Plan your Opposite Action
Name the emotion you want to shift, the urge it brings, and the opposite action you will try. Add a row for each emotion you want to work on.
| # | Emotion | What the emotion urges me to do | Opposite action I will do (all the way) | Actions |
|---|---|---|---|---|
| 1 |
How strong is the emotion?
Optional. Rate the emotion before you act, then come back and rate it again after acting opposite. It often takes repeating before the feeling shifts.
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When to use ‘Opposite Action’
‘Opposite Action’ is an interactive cognitive behavioural therapy (CBT) worksheet. As a core CBT skill it is used right across the model, with presentations including depression, anxiety, OCD, trauma and low self-esteem, rather than being tied to a single diagnosis.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
How it works
Most people work through it in around 12 minutes. It moves through five short steps:
- What it is — Every emotion comes with an action urge - fear urges us to run or avoid, anger urges us to attack, shame urges us to hide. Acting on the…
- Step 1: Check the facts first — Opposite Action is only the right tool when the emotion does not fit the facts, or when acting on the urge will not help. Before anything…
- Step 2: Act opposite, all the way — Once you have decided Opposite Action fits, here is what acting opposite looks like for common emotions. Do the opposite fully - including…
- Plan your Opposite Action — Name the emotion you want to shift, the urge it brings, and the opposite action you will try. Add a row for each emotion you want to work…
- How strong is the emotion? — Optional. Rate the emotion before you act, then come back and rate it again after acting opposite. It often takes repeating before the…
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The CBT approach behind it
In common with other CBT methods, ‘Opposite Action’ works by noticing the links between situations, thoughts, feelings, physical sensations and behaviour — and finding practical ways to change unhelpful patterns. The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). New York: Guilford Press.
- Linehan, M.M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder. New York: Guilford Press.
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- Samaritans: 116 123 — free, day or night, 365 days a year
- SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day
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