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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 10  (Emotion Regulation Worksheet 7)
opposite a ction
use opposite action when your emotions do noT  fit the facts  
or when acting on your emotions is noT  effective.
every emo Tion ha S an ac Tion ur Ge.
chan Ge The emo Tion B y ac TinG oppo SiTe To iTS ac Tion ur Ge.
Consider these examples:
emoTion acTion ur Ge oppo SiTe ac Tion
Fear Run away/avoid Approach/don’t avoid
Anger Attack Gently avoid/be a little nice
Sadness Withdraw/isolate Get active
Shame Hide/avoid Tell the secret to people who will accept it
hoW To Do o ppoSiTe acTion, S Tep B y STep
Step 1. iDenTify anD  name T he emo Tion you want to change.
Step 2. check T he fac TS to see if your emotion is justified by the facts.
Check also whether the intensity and duration of the emotion fit the facts.
(Example: “Irritation” fits the facts when your car is cut in front of; “road rage” does not. )
An emotion is justified when your emotion fits the facts.
Step 3. iDenTify an D DeScriBe your ac Tion ur GeS.
Step 4. aSk Wi Se minD: Is expression or acting on this emotion effective in this situation?