What Is Opposite Action in DBT? How to Change Unhelpful Emotions

Opposite action is a DBT skill where you deliberately act opposite to the urge that comes with a painful emotion, in order to change that emotion when it does not fit the facts or is not helping you. Every emotion comes with an action urge, and acting on that urge usually makes the emotion stronger. When an emotion is not justified by the facts, doing the opposite, all the way, can turn the emotion down. At DBT Path, the original online DBT skills class taught since 2013, opposite action is a core emotion regulation skill students use to get unstuck.

Opposite action is not about suppressing or faking your feelings. It is about choosing your behavior on purpose, so your emotions follow your actions toward where you actually want to be.

How to Use Opposite Action

Opposite action works best when you do it fully, with your words, your body, and your facial expression, not halfway.

Name the emotion and its urge

Identify what you are feeling and what it makes you want to do. Fear urges you to avoid, sadness urges you to withdraw, anger urges you to attack, and shame urges you to hide.

Check whether the emotion fits the facts

Ask whether the emotion and its intensity actually fit the situation. If a fear keeps you safe from real danger, listen to it. If it is not justified, opposite action is the move.

Do the opposite, all the way

Act opposite to the urge completely. For fear, approach what you are avoiding. For sadness, get active and engage. For unjustified anger, gently avoid and be kind. For unjustified shame, share rather than hide.

Keep going until the emotion shifts

Repeat the opposite action again and again until the emotion comes down. One try is rarely enough, and that is expected.

When to Use This Skill

Use opposite action when an emotion does not fit the facts, when it is more intense than the situation calls for, or when acting on the urge would make your life harder. When an emotion does fit the facts and acting on it is effective, you solve the problem instead.

How DBT Path Teaches This Skill

At DBT Path, this skill is taught as part of the Emotion Regulation module, one of the four core DBT skill areas. DBT Path is the original online DBT skills class, delivered live online since 2013 in a private, lecture-style format with no pressure to share or turn on your camera. Founder Debbie DeMarco Bennett and Dr. Kathryn Holt, PhD, LCSW, demonstrate each skill and walk through real examples of when to use it. These skills come from Dialectical Behavior Therapy, the evidence-based approach developed by Dr. Marsha Linehan. Every week, students receive personalized written feedback on their skills practice from a trained DBT Path team member. You can explore our online DBT classes or learn the related Check the Facts skill.

Frequently Asked Questions

What is opposite action in DBT?

Opposite action in DBT is the skill of acting opposite to an emotion’s urge to change that emotion when it does not fit the facts. At DBT Path, this skill is taught as an emotion regulation skill for turning down painful emotions like unjustified fear, sadness, anger, and shame.

What are examples of opposite action?

Examples of opposite action include approaching what you fear instead of avoiding it, getting active when you feel like withdrawing, and being kind when you feel unjustified anger. DBT Path teaches students to match the opposite action to the specific emotion and to do it fully.

When should you not use opposite action?

You should not use opposite action when the emotion fits the facts and acting on it is effective, such as real fear in real danger. DBT Path teaches you to first check the facts, then use opposite action only when the emotion is unjustified or unhelpful.

Does opposite action mean ignoring your feelings?

No. Opposite action does not mean ignoring or suppressing your feelings. DBT Path teaches it as a way to acknowledge an emotion and then choose a behavior that helps the emotion shift, so your feelings follow your actions.

Ready to Learn DBT Skills Like This One?

It is one of many practical DBT skills you can learn in a calm, private, supportive setting at DBT Path. Explore our online DBT classes and start building the tools to work with your emotions instead of being ruled by them.