Microblog: DBT’s Opposite Action
Do the Opposite: A DBT Skill for When Feelings Don’t Fit the Facts
Sometimes emotions push us to do things that don’t really help. Anxiety screams “avoid,” sadness whispers “withdraw,” guilt nags “apologize (again).” But what if you flipped the script?
That’s opposite action—a DBT skill that works when:
Your feelings don’t match reality (like being terrified of flying).
The emotion’s intensity doesn’t fit (guilt spiral after a small mistake).
Your feelings make sense, but acting on them blocks your goals.
How to do it:
Step 1: Name the emotion.
Step 2: Check if it fits the facts.
Step 3: Notice the action urge (avoid, hide, lash out).
Step 4: Do the opposite—fully, with body, face, thoughts, and behavior.
It’s not “faking it.” It’s acting like your best self, even if your emotions aren’t on board (yet).
Pro tip: Practice. The more you repeat opposite action, the easier it gets.
