Opposite Action Worksheet

Opposite Action is a DBT emotion regulation skill that helps you respond differently to unhelpful emotional urges. Rather than automatically acting on emotions such as sadness, anger, fear, shame or guilt, Opposite Action encourages behaviours that support your long term wellbeing and reduce emotional distress.

This printable DBT resource explains the Opposite Action skill, provides step by step guidance for using it, includes a practice log to record your experiences and features an Opposite Action Map outlining common emotional urges and helpful alternative responses for five emotions.

Whether you are working independently, alongside a therapist or supporting clients in therapy, these worksheets provide a practical and structured way to strengthen emotion regulation skills and respond more effectively to difficult emotions.

How This Worksheet Can Help

This worksheet can help you:

• Learn the Opposite Action skill
• Improve emotion regulation
• Recognise emotional urges
• Respond differently to difficult emotions
• Reduce avoidance and impulsive reactions
• Build healthier coping strategies
• Increase self awareness
• Strengthen DBT skills
• Improve emotional resilience
• Support long term wellbeing

What's Included

Opposite Action Worksheets Featuring:

• Opposite Action: Shifting Emotional Urges information sheet
• Opposite Action Practice Log
• Opposite Action Map

These worksheets can be used independently or alongside therapy.

Who This Resource Is For

This resource may be helpful if you:

• Experience intense emotions
• React impulsively to emotions
• Want to improve emotion regulation
• Are completing DBT or CBT
• Want healthier coping strategies
• Are looking for printable DBT worksheets
• Want to build emotional resilience
• Want practical emotion regulation tools

This resource is suitable for psychologists, counsellors, therapists, social workers, mental health clinicians, coaches, mental health students and individuals completing self-directed therapy.

These worksheets are also suitable for therapists to use directly in sessions, as structured discussion tools, skill-building exercises, or between-session homework.

Product Details

Opposite Action Worksheets

• 3 page PDF
• Instant digital download
• Printable PDF format
• A4 size
• Suitable for print or digital use
• Designed for personal or therapeutic use
• No physical item will be shipped

Important Information

This resource is designed for psychoeducation, therapy and personal development. It is not intended to replace professional psychological or medical advice, assessment or treatment.

How You Will Receive Your File

Your files will be available for instant download immediately after purchase. Simply download, print or use them digitally at home or during therapy sessions.