Therapy offers us a space to explore and understand our emotional states and the behaviors they trigger. for instance, sadness might lead us to withdraw, anxiety to avoid, and anger to react impulsively. these responses, while very common, can also create unhelpful behavior patterns.

Opposite action, a technique from Dialectical Behavior Therapy (DBT), offers a way to respond thoughtfully rather than react impulsively to strong emotions. By recognizing our emotion-driven impulses, we can choose an opposite action that supports healthier coping and emotional regulation. For example, instead of withdrawing and being stagnant while feeling sad, you might try making a plan that involves connecting intentionally with your support network and/or doing something active. Oftentimes, this approach helps reduce the intensity of the emotion and makes it more tolerable.

If you wish to reflect further on your own emotion-driven actions and identify a few opposite actions, you can download the opposite action handout here.