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Emotion Regulation Skill – Opposite Action

Helps you to change your emotions when they do not fit the facts or when acting on your emotion is not effective.

When an emotion is doing more harm than good, practice Opposite Action by acting opposite to the usual behaviour associated with the emotion. This can help change your emotion.

Angry

Common behaviours:

  • Attack
  • Yell
  • Argue

Opposite Action:

  • Gently avoid
  • Talk quietly and politely

Sad

Common behaviours:

  • Withdraw
  • Isolate

Opposite Action:

  • Get active
  • Interact with others

Fear/Anxiety

Common behaviours:

  • Escape
  • Avoid

Opposite Action:

  • Approach
  • Gradual exposure

Envy

Common behaviours:

  • To destroy what someone has

Opposite Action:

  • Be grateful for what you have
  • Be kind and generous

7 steps for Opposite Action

1

Think about the emotion you want to change.

2

Identify the action urge or behaviour that goes with the emotion.

3

Check the facts, does your emotion fit the facts? If yes, ask yourself will acting on the emotion be effective?

4

Ask yourself, do I want to change this emotion?

5

Identify the opposite actions to your emotion’s urge.

6

Do the opposite action All The Way, which means with opposite behaviour, thoughts, words, facial expression, voice tone and posture.

7

Repeat the opposite actions until your emotion changes.

Please note: We are not an emergency service, if you are in crisis and need urgent support or are worried about immediate risk of harm to self or others, please call 999. Alternatively, you can contact your GP and ask for an emergency appointment or visit your local A&E department. You can also contact the following services 24 hours a day, 7 days a week: NHS Helpline (111) and Samaritans (116 123).