DBT · Emotion Regulation

Opposite Action Worksheet

When the emotion doesn't fit the facts, change the emotion by acting opposite

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When an emotion doesn't fit the facts, opposite action is the DBT move that changes the emotion. Name the emotion, its action urge, and the opposite behavior — all the way.

Emotion I'm feeling and intensity (0–100)

The action urge (avoid, attack, hide, isolate, lash out)

Does the emotion fit the facts? (yes/no — if yes, use problem-solving instead)

If no — the opposite action, done all the way

Emotion intensity AFTER opposite action (0–100)

none

most

What I noticed by doing this

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About this worksheet

Opposite action is DBT's move for when an emotion doesn't fit the facts of the situation. Depression pulls toward withdrawal — opposite action is engagement, done all the way. Anxiety pulls toward avoidance — opposite action is approach, done all the way. Shame pulls toward hiding — opposite action is disclosure to a safe person. Anger pulls toward attack — opposite action is gentleness. The worksheet names the emotion and its 0–100 intensity, the action urge, the fit-the-facts check (if the emotion fits, use problem-solving instead), the opposite action done all the way, and the emotion intensity afterward. 'All the way' is the load-bearing phrase. Half-opposite action does not change the emotion; it confirms it.

When to use it

Depression — every act of engagement, done all the way, is dose-response evidence.
Anxiety and phobia — the mechanism behind exposure work.
Shame — hiding maintains it; disclosure to a safe person collapses it.
Unjustified anger.
Any emotion whose intensity outweighs its evidence.

How to use it

1
Fit-the-facts check first
If the emotion fits the facts (a real threat, a real loss), use problem-solving or acceptance — not opposite action. Opposite action is for mismatch.
2
All the way is not optional
Half-heartedly showing up for the party while looking miserable is not opposite action — it is compliance. Facial expression, posture, voice, all opposite.
3
Rate before and after
The measurement is what convinces the client the skill works. Without ratings, memory reports 'it didn't help'.
4
Repeat
One opposite action is a data point. A week of opposite actions is treatment.

Frequently asked questions

Isn't this just fake-it-till-you-make-it?+

The mechanism is different. Opposite action changes emotion by changing the behavioral information the brain integrates — not by pretending the emotion isn't there.

What if the client can't act opposite all the way?+

Start smaller. 10% opposite done fully beats 100% opposite done half-heartedly.

Is this worksheet free?+

Yes. Free printable PDF. Sign in to send as a secure client link.