Opposite Action by Rachelle

Written by Rachelle

@dgafmentality / @ProseIsuppose

“Opposite action is a dialectical behavioral therapy (DBT) skill that involves choosing to do exactly the opposite of what your emotions tell you to do. When you think about it, we all have emotions that can cause us to make choices we'd rather not make.”

I find it can be used to break habits.

For example, if every time someone accuses me of something I didn't do I tend to defend myself and argue back. But I've realized this person isn't receptive to that, & I feel gaslighted, disempowered, etc…

So in this instance I would try to do the opposite action (e.g. opposite action of what my emotions are telling me to do - argue back) and maybe decide to say one line instead

Or if I'm usually shy to talk to strangers and I see someone I'd like to talk to

My typical action would be to overthink it and talk myself out of it But the opposite action I could say, no,

“Rachelle you are not going to overthink what to say, you will do the opposite and walk up and say hi, or wave etc”

I could see it working on daily things, in life too, like to try something new and see stuff from a new perspective

But I typically find it helpful to break patterns or distressing things

It could also be used on thoughts for example In response to xyz I would usually think abc

But what's the opposite of that perspective…. cba

If I think this opposite way how could it change my perspective or reaction? Can I stop from questioning myself in that way etc…

Questioning yourself on everything you do all the time just gets you feeling lost, So it's better if it's targeted.

Focused as in “I know I would like to change or adjust this habit of how I can implement opposite action to try to challenge my current behavior”

I did this in relation to guilt/ responsibility a month ago and it's helped slowly Change my relationship with it.

Oftentimes I take more responsibility for others' feelings and actions than I should since it's not under my control. And then if they react negatively I feel guilty for it, like it's my fault. But that's not healthy and it can lead me to being manipulated.

Therefore I said I'm going to for a month try to change my relationship to guilt and see if I can take less responsibility for things that are not mine, and am experiencing positive change through the use of opposite action.