Opposite Action Therapy Tool

Use opposite action when your emotions do NOT fit the facts or when acting on your emotion is NOT effective.

Emotion Action Urge Opposite Action
Fear Run away / avoid Approach / don't avoid
Anger Attack Gently avoid / little kindness
Sadness Withdraw / isolate Get active
Shame Hide / avoid Tell the secret to people who will accept you it

How to do opposite action

  1. Identify and name the emotion
    fear
  2. Check the facts. See if the emotion is j9ustified by the facts. Check also whether the itensity and duration of the emotion fits the facts.
  3. Identify and dsecrbe your action urges
  4. Ask wise mind: Is expression or acting on this emotion effective in this situation
    5. If your emotion does not fit the facts or if acting on your emotion is not effecitve
  5. identify opposite actions. (to your action urges)
  6. act opposite all the way to the action urges
  7. repeat acting opposite until the emotion changes.