Opposite Action
Act opposite to an emotion urge when the emotion does not fit the facts.
Purpose
Helps change an emotion by changing the behaviour that keeps it going.
Steps
1
Identify the emotion
Name the emotion you want to change.
2
Identify the action urge
Notice what the emotion is pushing you to do.
3
Check the facts
Ask whether the emotion fits the facts and whether its intensity is effective.
4
Choose the opposite action
Pick a behaviour that goes against the emotion urge.
5
Do it fully
Act opposite all the way, including posture, words, tone, and behaviour.
6
Repeat
Keep practising until the emotion begins to shift.
Example
Shame urges you to hide after making a small mistake. If the shame does not fit the facts, opposite action might be to stay present, make eye contact, and speak kindly to yourself.
Tips
- Opposite Action works best when the emotion does not fit the facts or is too intense.
- Half-hearted opposite action is less effective.
- It may feel uncomfortable at first.
Common Pitfalls
- Using Opposite Action when the emotion is giving useful information.
- Acting opposite only in behaviour while keeping the same posture and tone.
- Giving up because the emotion does not change immediately.
Try It Now
1
Name one emotion urge you have today.
2
Ask whether acting on it will help.
3
Choose one small opposite action.
When to use
Fear
Shame
Sadness
Anger
Guilt
Avoidance