Using Opposite Action to Change Emotional Patterns
This video introduces the skill of Opposite Action, a powerful strategy from Dialectical Behavior Therapy (DBT) that helps people change emotional patterns by intentionally choosing a different response.
Our emotions often come with strong urges. Anxiety may tell us to avoid. Anger may push us to confront. Sadness may encourage us to withdraw.
While these urges can feel automatic and compelling, they don’t always lead to the outcomes we want.
In our trainings, we use this video to help participants understand that emotions and actions are closely connected — and that changing behavior can influence how emotions evolve over time.
Rather than trying to suppress or ignore emotions, Opposite Action teaches a more effective approach:
Notice the emotion and the urge that comes with it
Evaluate whether acting on that urge will be helpful
When the urge isn’t effective, choose an opposite behavior
For example:
When anxiety urges avoidance, approach in small, manageable steps
When anger urges confrontation, pause and communicate thoughtfully
When sadness urges isolation, reach out for connection
This skill can be especially valuable in workplace settings where emotional reactions can influence communication, collaboration, and decision-making.
We often pair this video with our Opposite Action tool to help participants practice applying the skill in real-life scenarios.
As you watch, consider:
What emotional urges do you notice most often in stressful situations?
How might choosing a different action change the outcome?
Where could this skill be useful in your work or relationships?
