The Opposite Action Skill

We all carry out behaviours driven by our emotions a lot of the time – this is hardwired into us, for example, if we’re tired- we rest, if we’re hungry- we eat.⁠⠀
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However, sometimes acting on our emotional urges can be harmful and it’s important to consider whether the urge we have to act is helpful or not. For example, if we act on the urge we might have to punch someone when we’re feeling angry, we’re going to cause a lot of unnecessary harm. Also, acting in line with our emotions works to intensify that emotion rather than change it. ⁠⠀
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The “opposite action” skill can help us to manage in situations when we’re feeling strong urges to act on emotions which might be unhelpful to us and helps us to respond in ways which will change our emotional state.⁠⠀
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By changing the way we act we can change the way we feel! ⁠⠀
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Here are some examples:⁠⠀
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Feeling like you want to isolate yourself and hide away? Actively go and reach out to someone – call up a friend or pop round to see a family member.⁠⠀
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Feeling like you want to lie in bed all day? Throw yourself into something active – try going for a run or a brisk walk.⁠⠀
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Feeling like you want to avoid something? Go and do it – at least gradually!⁠⠀
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Feeling stressed because you have so much to do? Slow down, be mindful and relax.⁠⠀
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Feeling angry and like you want to behave aggressively – step back and remove yourself from the situation.⁠⠀
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Feeling like you want to dwell and stew on something that’s bothering you – try talking to others about it.⁠⠀
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So next time you notice yourself having an urge to do something unhelpful – think about what the opposite action might be and give it a go!⁠⠀
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