Opposite action DBT worksheet

Dialectical behavioral therapy (DBT) is a helpful intervention that offers practical strategies for clients who struggle with anxiety and depression, and the opposite action DBT skill is one of several types of DBT skills to help clients with emotional regulation. 

This guide to the DBT skill opposite action is for therapists who want to explain the skill to clients. 

In this article, you’ll find an overview of the skill, opposite action DBT skill examples, suggestions for using the skill with clients, and a free opposite action DBT worksheet.

What is opposite action?

The DBT opposite action skill is a core coping emotional regulation strategy. 

The basic premise of the opposite action DBT skill is to avoid acting on emotional-driven responses and instead choose opposite emotions or reactions. 

For example, let’s say a client is feeling overwhelmed by anger. They might feel compelled to act on that emotion by shouting, criticizing, and hurting others. Acting that way will only intensify their original feeling, so instead, they utilize the opposite action for anger and choose to show themselves kindness, acknowledge their hurt, or simply walk away from the conflict.  

As a result, using the opposite action DBT skill changes a person’s body language, diffuses the situation, creates new emotions, and promotes emotional regulation. 

There are six steps for the DBT skill opposite action:

1. Acknowledge the emotion by naming it and describing how it feels.

2. Question the emotion:

• Is it overpowering?
• Is it motivating you toward destructive behaviors or emotional regulation?
• Would you benefit from reducing the intensity of the emotion?

3. Observe your body language and behavior associated with the emotion: 

• Notice your posture and facial expression.
• What is your instinct telling you to do? 
• What are you compelled to say, and how are you responding?
• Is your instinctual response an emotionally driven behavior?

4. Identify an opposite action:

• How can you respond calmly?
• What specific steps can you take? For example, how can you change your body language and facial expression so you don’t convey overwhelming emotion? For instance, can you relax your face and shoulders so your body isn’t shouting, “I’m angry at you”?

5. Commit to your opposite action by setting a timeline for how long you’ll behave that way. When reviewing your commitment, also try to be mindful of times you have acted on an emotion and the consequences to you and others.

6. Evaluate your response to your opposite action: Consider whether your original feelings have changed, their intensity, and how your body feels.

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Opposite action examples

The following table provides examples of common emotions, emotionally driven behaviors, and opposite actions and postures.

EmotionEmotion-driven behaviorDBT skill opposite actionAngerAttack/lash out, shout, be aggressive, hurt, and criticize.Show kindness by using a soft tone of voice, validate, show concern, or walk away.Guilt and shameLowered head, cowering body language, shut down, avoidance, self-punishment.Straight posture, eye contact, shoulders back. Take accountability and apologize or make amends if appropriate. FearHide, avoid, hunched shoulders, instinct to run.Get involved, act courageously, and face your fears.SadnessPassive, hanging your head, avoidance/shut down, and isolated.Engaged, straight posture, and active.DepressionSocial isolation, inactivity, avoidance.Get active, be responsive, and engage with others.DisgustRejection, avoidance, or distancing oneself.Show compassion, nonjudgement, kindness, and respond with curiosity.

Using the opposite action DBT worksheet with clients

You can download and use the opposite action DBT skill worksheet in several ways:

• You may use the worksheet in session to illustrate the DBT skill opposite action and talk through emotions the client is struggling with
• To empower the client to identify ways to act with an opposite emotion
• To prompt a role-play scenario where you model a specific emotion and show different responses using the opposite action skill.
• Have the client complete the DBT skill opposite action worksheet between sessions and then debrief at the client’s following therapy appointments

Sources

• McKay, M., Wood, J. C., & Brantley, J. (2019). The dialectical behavior therapy skills workbook: Practical DBT exercises for learning mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance (2nd ed.). New Harbinger Publications.
• DBT.tools. (n.d.). Opposite action. 

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