Check whether an emotion fits the facts, then choose an action that moves you toward a more effective response.
Opposite Action is a DBT emotion-regulation skill used when an emotion or its intensity does not fit the facts and acting on the urge would be ineffective.
Steps
- Name the emotion and action urge.
- Check the facts and the intensity.
- Ask whether following the urge would help.
- Choose the opposite behaviour and commit fully.
- Observe what changes and repeat as needed.
Example
A person feels shame after making a minor mistake and wants to hide. After checking the facts, they decide the mistake is repairable. Opposite Action may involve acknowledging it, correcting it and staying engaged rather than disappearing.
When not to use it
Do not use Opposite Action to override emotions that accurately signal danger, abuse, discrimination, serious boundary violations or urgent health concerns. In those situations, protective action and support may be needed.
Related resources
Evidence and source
This worksheet practises a skill described in Marsha M. Linehan’s DBT Skills Training Manual, Revised Edition (2025). The CounselorAid worksheet has not been independently validated as a treatment or outcome measure.
Evidence and editorial note
Resource type: Educational overview of a DBT skill or skills module. It supports learning and practice but is not comprehensive Dialectical Behavior Therapy.
Evidence basis: Marsha M. Linehan’s DBT Skills Training Manual, Revised Edition (2025), official Behavioral Tech training information, current NICE guidance and peer-reviewed evidence reviews where treatment claims are discussed.
Review status: Written and evidence-checked by the CounselorAid editorial team. Last evidence review: 3 August 2026. No named independent clinical reviewer is being claimed. Please report factual or safety concerns through the contact page.
Important: This information cannot diagnose a condition, assess personal risk or replace care from an appropriately qualified professional. In an immediate crisis or medical emergency, use local emergency or crisis services.