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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). eMotion r eGulation Handout 11  (Emotion Regulation Worksheet 7) (p. 1 of 9)
figuring o ut opposite a ctions
fear
Fear FITS  THE  FACTS  of a situation whenever there is a THREAT  to:
a. Your life or that of someone you care about.
B. Your health or that of someone you care about.
c. Your well-being or that of someone you care about.
D. Other example:                                    
Follow these suggestions when your fear is NOT  JUSTIFIED  by the facts or NOT  EFFECTIVE :
oppoSiTe acTionS  for f ear
Do the OPPOSITE  of your fearful action urges. For example:
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.
all- The-Way o ppoSiTe acTionS for f ear
4. Keep your EYES AND EARS OPEN and focused on the feared event. 
 Look around slowly; explore.
5. Take in the information from the situation (i.e., notice that you are safe).
6. Change POSTURE AND KEEP A CONFIDENT VOICE TONE . 
 Keep your head and eyes up, and your shoulders back but relaxed.