acTion ur GeS: What do I feel like doing or saying?
 
oppo SiTe ac Tion: What are the actions opposite to my urges? What am I not doing because 
of my emotions? Describe both what  and how to act opposite all the way in the situation.
 
 
WhaT  i did:  Describe in detail.
  
hoW i did it: Describe body language, facial expression, posture, gestures, and thoughts.
  
What afTereffec T did the opposite action have on me (my state of mind, other emotions, 
behavior, thoughts, memory, body, etc.)?