Opposite Action Planner
A DBT emotion regulation worksheet guiding clients to name an emotion and its urge, check the facts, choose between problem-solving and opposite action, and plan an opposite action carried out fully.
2-page fillable PDF · US Letter (prints on A4) · Emotion regulation
- Approach / concern
- DBT
- Technique
- Emotion regulation
- Format
- Fillable PDF, 2 pages (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Opposite Action Planner?
Opposite action is a DBT emotion regulation skill based on the idea that emotions and action urges reinforce each other. When an emotion does not fit the facts of a situation, or acting on it would be ineffective, deliberately acting opposite to the urge, including body language and voice, can reduce the emotion’s intensity.
Why it works
Opposite action draws on principles of exposure and behavioural activation and is a core DBT skill (Linehan, 2015). A pilot study found that a treatment centred on opposite action reduced shame and related symptoms (Rizvi & Linehan, 2005).
When to use it
- Avoidance driven by fear or shame
- Depressive withdrawal
- Anger and reactive aggression
- DBT skills groups
How to use it in session
- Identify the emotion, intensity and urge.
- Check the facts together, including interpretations.
- Decide whether problem-solving or opposite action fits.
- Plan the opposite action in specific detail, including body posture.
- Re-rate intensity and review learning.
Clinician tips
- ‘All the way’ matters. Half-hearted opposite action tends not to work.
- Combine with mindfulness of the emotion rather than suppression.
- Practise with low-intensity emotions first.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
What if the emotion does fit the facts?
Then opposite action may not be the right skill. Consider problem-solving or acting on the emotion’s helpful message.
Isn’t this just faking it?
It’s not about pretending the emotion isn’t there. It’s about choosing actions that don’t feed an unhelpful emotion.
References
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Rizvi, S. L., & Linehan, M. M. (2005). The treatment of maladaptive shame in borderline personality disorder: A pilot study of “opposite action.” Cognitive and Behavioral Practice, 12(4), 437-447.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
