Changing Unhelpful Emotions
Module III | Session Four
Overview
M3 | Session Four: Changing Unhelpful Emotions
|
Defining Opposite Action
Why Use Opposite Action
Opposite Action vs Emotion Model
Session Skill: Practicing Opposite Action
|
What Is Opposite Action?
Dialectical Behavior Therapy (DBT) encourages the use of opposite action when emotions are maladaptive, harmful, or overwhelming in some way. Opposite action is a deliberate attempt to act opposite of your emotion urge. If your emotions are doing more harm than good, try acting opposite.
Source: Dialectical Behavior Therapy Manual
Why Use Opposite Action?
Marsha Linehan is one of the foremost researchers in the area of treating emotional dysregulation.
She coined the term “opposite action,” short for opposite-to-emotion action.
Opposite Action is a behavioral approach to changing emotions.
Opposite action is using a behavior opposite to your emotional urge to turn down the volume on your emotions.
Just as thoughts and feelings have an effect on behavior, behavior can powerfully affect thoughts and feelings.
Making significant behavior changes can also have a big effect on our emotions.
By interrupting the pattern of mood-dependent behavior, you allow for new thoughts and feelings to arise.
Source: CogBTherapy.com
Opposite Action
Opposite Action works from the premise that by doing the opposite of how we feel, after some time, we will actually change how we feel. Think of it as the model of emotions from lesson 2, but backwards. This is yet another way to take control over your emotions by working within your brain's chain reactions from situation to action.
EVERY EMOTION HAS AN ACTION URGE.
Change the emotion by acting opposite of your action urge.
Follow these suggestions when your emotion is NOT JUSTIFIED by the facts or NOT EFFECTIVE:
|
Fear
Action Urge- Run Away/Avoid
Opposite Action
Do the OPPOSITE of your fearful action urges.
1. Do what you are afraid of doing . . . OVER AND OVER.
2. APPROACH events, places, tasks, activities, and people you are afraid of.
3. Do things to give yourself a sense of CONTROL and MASTERY over your fears.
4. Keep your EYES AND EARS OPEN and focused on the feared event.
5. Take in the information from the situation (i.e., notice that you are safe).
6. Change POSTURE AND KEEP A CONFIDENT VOICE TONE.
7. Change your BODY CHEMISTRY.
For example, do paced breathing by breathing in deeply and breathing out slowly.
|
Anger
Action Urge- Attack
Opposite Action
Do the OPPOSITE of your angry action urges.
1. GENTLY AVOID the person you are angry with rather than attacking.
2. TAKE A TIME OUT, and breathe in and out deeply and slowly.
3. BE KIND rather than mean or insulting.
4. IMAGINE UNDERSTANDING and having empathy for the other person.
5. CHANGE YOUR POSTURE.
Unclench hands, with palms up and fingers relaxed.
Relax chest and stomach muscles.
Unclench teeth.
Relax facial muscles. Half-smile.
6. CHANGE YOUR BODY CHEMISTRY.
For example, do paced breathing by breathing in deeply and breathing out slowly.
Or, run or engage in another physically energetic, nonviolent activity.
|
Sadness
Action Urge- Withdraw/Isolate
Opposite Action
Do the OPPOSITE of your sad action (or inaction) urges.
1. Get ACTIVE; approach.
2. AVOID AVOIDING.
3. BUILD MASTERY: Do things that make you feel competent and self-confident.
4. Increase PLEASANT EVENTS.
5. Pay attention to the PRESENT MOMENT!
6. CHANGE YOUR POSTURE
Adopt a “bright” body posture, with head up, eyes open, and shoulders back.
Keep an upbeat voice tone.
7. CHANGE YOUR BODY CHEMISTRY.
Increase physical movement (run, jog, walk, or do other active exercise).
|
Shame
Action Urge- Hide/Avoid
Opposite Action
Do the OPPOSITE of your action urges.
1. MAKE PUBLIC your behavior (with people who won’t reject you).
2. APOLOGIZE for your behavior.
3. REPAIR the transgressions, or work to prevent or repair similar harm for others.
4. COMMIT to avoiding that mistake in the future.
5. ACCEPT the consequences gracefully.
6. FORGIVE yourself. Acknowledge the causes of your behavior.
7. LET IT GO.
Source: Dialectical Behavioral Therapy Handbook
Session Skill
Practice Opposite Action
Step 1.
IDENTIFY AND NAME THE EMOTION
you want to change.
Step 2.
CHECK THE FACTS
to see if your emotion is justified by the facts.
Check also whether the intensity and duration of the emotion fit the facts.
(Example: “Irritation” fits the facts when your car is cut in front of; “road rage” does not.)
An emotion is justified when your emotion fits the facts.
Step 3.
IDENTIFY AND DESCRIBE YOUR ACTION URGES.
Step 4.
ASK WISE MIND:
Is expression or acting on this emotion effective in this situation?
If your emotion does not fit the facts or if acting on your emotion is not effective:
Step 5.
IDENTIFY OPPOSITE ACTIONS
to your action urges.
Step 6.
ACT OPPOSITE ALL THE WAY
to your action urges.
Step 7.
REPEAT ACTING OPPOSITE
to your action urges until your emotion changes.