Opposite Action is one of the most powerful skills in Dialectical Behavior Therapy’s Emotion Regulation module. It teaches clients to notice when emotions don’t fit the facts — and take the opposite action to change how they feel. This printable worksheet gives a clear, guided structure for practicing the skill in therapy sessions or as homework.
✅ What’s Inside
A 1-page printable + fillable PDF with guided prompts:
- Identify the Emotion → What am I feeling? (e.g., anger, fear, shame)
- Check the Facts → Does the intensity of my emotion fit the situation?
- Name the Urge → What does this emotion make me want to do?
- Plan the Opposite Action → What action would go against this urge?
- Practice & Reflect → Record the outcome and how the emotion changed.
Perfect For
- Therapists teaching DBT emotion regulation in individual or group sessions.
- Teens & adults learning how to change emotions with behavior.
- Clients with anxiety, anger, shame, or avoidance patterns.
- Self-help learners practicing DBT skills independently.
Instant Access
- Format: Printable PDF
- Pages: 4 (high-quality design)
- Delivery: Instant download — ready for immediate use.