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
-
Identify and name the emotion
-
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.
- Identify and dsecrbe your action urges
-
Ask wise mind: Is expression or acting on this emotion effective in
this situation
If your emotion does not fit the facts or if acting on your emotion
is not effecitve - identify opposite actions. (to your action urges)
- act opposite all the way to the action urges
- repeat acting opposite until the emotion changes.